As an integrative women’s health provider, I talk about hormones all day long.

Because whether you love them, hate them or feel confused by them entirely, hormones play a really important role in just about everything our bodies do.

As women our hormones are always in flux, at different times of our lives and different times of the month.

Most of us are pretty familiar with the hormonal fluctuations that occur during puberty, pregnancy, and menopause, but it’s an ongoing process throughout every stage of our lives.

And while there are many things that can contribute to hormones feeling out of whack, the food we eat is a particularly powerful one.

Not that there’s necessarily one way of eating that is superior to all others to "balance" all of the hormones in your body. There are a lot, and as mentioned above they’re always in flux. Not to mention that what works for me (or anyone else) may not necessarily work for you.

But there are some general practices and foods that are more supportive than others. Eating regular meals, aiming for a balance of healthy fats, fiber, and protein, and limiting highly processed ones are not only good for your hormones but for your overall health too!

Here are 7 of my favorite hormone healthy foods (and three to avoid altogether!)  

And fortunately many of the foods that you already know and love, also happen to be majorly beneficial for maintaining healthy hormones!

AVOCADO

This one is at the top of the list and not by accident. Not only because it’s delicious, but also because of its long list of health benefits. The good old avocado is an incredible source of fiber, healthy fats and is low in carbohydrates, all of which helps to keep you full longer and support stable insulin levels which help keep your energy levels steady throughout the day and blood sugar stable. And stable blood sugar is the key to hormone health. Avocado is also a rich source of beta-sitosterol, which decreases the stress hormone cortisol, helps to lower cholesterol, and regulates hormone health by boosting testosterone and encouraging proper elimination of estrogen.

That’s a long resume for something you put on toast!

NUTS/SEEDS

Nuts and seeds are excellent sources of fat, fiber, and protein. My favorite trio for hormone health! They help to support balanced  blood sugar and pack a healthy punch of vitamins and minerals like magnesium, selenium and Vitamin E. Seeds like flax, pumpkin, and sesame, are small but mighty and contain lignans, which are important compounds that help to stabilize estrogen levels by binding and eliminating excess hormone and stimulating its production at the same time when needed.

BLUEBERRIES

The deep blue color in blueberries makes them one of the most concentrated sources of antioxidants on the planet. Plus they are rich in vitamin C AND absolutely delicious so that’s a win in my book.

Smaller is better in this case so go for those tiny wild blueberries rather than the big juicy ones for less sugar and more inflammation fighting polyphenols. 

WILD-CAUGHT SALMON

Fatty fish like salmon are high in omega-3’s, B vitamins, protein, and antioxidants. Astaxanthin is an antioxidant that gives salmon its red color and is linked to several powerful health effects, including decreasing LDL cholesterol and boosting HDL cholesterol.

Its good fats are also essential building blocks for hormones  like estrogen, progesterone and testosterone, so getting enough of these building blocks is essential for your body to make enough of these chemical messengers to support a healthy cycle. 

Omega 3 fatty acids also help to reduce inflammation in the body and can be super helpful at decreasing painful periods and pain from endometriosis. 

BROCCOLI SPROUTS

Microgreens like broccoli sprouts are not only fun to eat they’re also powerful plant medicine. They are essentially little sprouts of just about any vegetable, but cruciferous veggies like broccoli, cabbage, and mustard greens are extra power packed and rich in sulfur.

Even though this important nutrient is most famous for its rotten egg smell it promotes collagen production to help keep your skin clear and your hair strong.

Sulfur is also a component of glutathione, one of the most powerful antioxidants in the human body and a potent detoxifier so what’s not to love? 

They pack a super nutrient punch and are thought to be up to 40 times more potent than their fully grown relatives. And because they are so teeny tiny they are super easy to incorporate into just about any dish for a little extra nutrient boost. 

LEAFY GREENS

The OG superfood. Greens like kale, swiss chard, and spinach are some of the most potent and powerful foods on the planet, and yet also the least consumed food in the standard American diet.

Greens boost iron levels, fight inflammation, are high in folate, and are rich in fiber, which helps to improve hormone metabolism. Plus they are delicious so eat up!

WATER

Ok fine, so water is not technically a food, but it does help with everything from digestion and elimination to mental clarity and athletic performance.

And by eating foods that are water-rich such as cucumbers, melons, and fresh berries you’re also getting the benefits of phytonutrients and fiber so you’ll stay hydrated even longer and your skin will glow from the inside out. 

And about those 3 to avoid . . .

ALCOHOL

Though binge drinking appears to be the most detrimental in terms of hormone health, as women age,  drinking alcohol can cause a rise in estrogen and a decrease in progesterone contributing to more symptoms of hormone imbalance. It can also decrease testosterone in both men and women having a negative impact on sex drive, energy levels, and the ability to maintain lean muscle mass. 

SUGAR

Inflammation is an immune response that happens when your body perceives a threat.

Highly processed foods such as refined carbohydrates and sugar increase inflammation by disrupting digestion. And when your gut is not working well, it makes hormone balance and production pretty difficult. 

TRANS FATS

When it comes to balanced hormones and fat consumption, the important thing is to focus on healthy fats and eliminate man-made fats like margarine, shortening, and those in packaged, processed foods.

Trans fats do not behave the same in the body as natural fats, and have been implicated in serious health complications including heart disease, cancer, diabetes, obesity, immune dysfunction, and can be detrimental to brain health. 

The Takeway

When our hormones are in balance, our energy levels are steady, moods are good, skin is clear and we just feel good. And when they’re not we can experience all sorts of uncomfortable symptoms like fatigue, irregular cycles, mood swings, infertility and hot flashes. But it’s not really as complicated as it’s made out to be!

Incorporating some simple lifestyle modifications and colorful, nutrient dense foods can go a REALLY long way toward reducing uncomfortable symptoms and  improving your hormone health and your overall wellbeing!