You are what you eat... and your diet could affect your hormones too. Our nutritionist explains the top foods for women’s hormone balance
Summary
1What are hormones and what’s a hormone imbalance?
Hormones are chemical messengers used by almost every system in the body. A hormone imbalance means levels are too high or too low.
2Which foods might help balance my hormones?
Our nutritionist’s top picks for hormone-balancing foods? “Fibre-rich foods, healthy fats and adequate amounts of protein”.
3Which foods might make hormone imbalance sympt
Although many of us can’t live without our daily caffeine fix, caffeine consumption may make the symptoms of PMS worse.
We all know a balanced diet’s vital for our energy, our sleep, our immune system and much more. But it’s just as important for our hormones. Whether PMS is your monthly foe or you’re finding menopause a struggle, switching up your nutrition might just make a difference. We speak to H&B Nutritionist Molly Arnold about which foods can impact hormone health, plus how they could support a better balance...
What are hormones and what’s a hormone imbalance?
You might think of hormones as the pesky powers responsible for mood swings or unwanted spots. And while that’s true, it’s not the whole truth. Hormones are chemical messengers needed for almost every system in our body. As well as our mood, they help regulate metabolism, energy levels, sexual function, our responses to stress and much more.1
Having too much or too little of a certain hormone (a hormone imbalance) could affect these processes and lead to some unwanted symptoms. You might also experience symptoms like irregular periods, weight gain, mood changes, vaginal dryness, changes in sex drive or difficulty conceiving.1,2
Which foods might help balance my hormones?
Hormones are influenced by many factors besides diet, such as sleep, stress, exercise, gut health and different life stages. But a balanced diet rich in certain nutrients may provide extra support. “Good nutrition can support hormone health, helping the body stabilise energy levels, mood and appetite,” says Molly. Her top picks for hormone-balancing foods? “Fibre-rich foods, healthy fats and adequate amounts of protein”.3 Let’s dive deeper...
1. ‘Healthy’ fats
Examples: avocados, olive oil, chia seeds and nuts.
“Healthy fats don’t just support heart and brain health, they’re also key to hormone production,” Molly explains. “Omega oils, particularly omega-3s, may support hormonal transitions like perimenopause, with potential benefits for skin health and satiety (feeling full).” 4,5,6
Unsaturated fats support the absorption of fat-soluble vitamins (A, D, E and K) and contribute to the healthy functioning of hormone-producing systems.7,8 You can find them in rapeseed oil (vegetable oil), nuts, seeds (like flaxseeds and chia seeds) and oily fish.9
2. Fibre-rich foods
Examples: fruit and veg, wholegrain pasta, beans and cereals.
“Fibre’s a key nutrient for women’s hormone health,” says Molly. And with a whopping 96% of people in the UK not meeting their recommended 30g, it’s definitely one to keep in mind.10 Fibre’s most famous for its role in gut health: “a fibre-rich diet may support beneficial gut bacteria. But beyond that, these beneficial gut bacteria play a role in regulating hormones like oestrogen by supporting their metabolism and ‘recycling’ in the gut,” says Molly.11,12 Boost your fibre intake with wholegrain bread and pasta, potatoes with the skin on, vegetables, beans and breakfast cereals.13
“While they don’t act exactly like our hormones, there’s some early research to suggest soy foods may help support perimenopause and menopause symptoms when included as part of a balanced diet”
3. Soy foods
Examples: edamame (soy beans), soy milk, tofu and tempeh.
Food sources made from soybeans are rich in isoflavones – a type of plant-based chemical that has oestrogen-like effects.14 Soy foods contain isoflavones, plant compounds with mild oestrogen-like activity. Examples include soy milk, edamame, tofu and tempeh.
While soy isoflavones don’t act exactly like our own oestrogen, some research suggests that soy foods or isoflavones may be associated with modest improvements in menopausal symptoms such as hot flashes when included as part of a balanced diet, although evidence is mixed.15
4. Protein sources
Examples: meat, tofu, Quorn, eggs, beans, dairy and nuts.
Protein in the diet provides amino acids, which are used to make body tissues, enzymes and some (not all) hormones. While getting extra protein may not directly affect all kinds of hormonal symptoms, it’s important to get enough if you’re experiencing natural hormonal changes like menopause.16
It’s possible to lose up to 20% of your bone mass during menopause due to the sudden drop in oestrogen.17 So, looking after your bones is more important than ever. Alongside a balanced diet – featuring other bone-friendly nutrients like calcium, magnesium and vitamin D – staying on top of your protein intake could help maintain normal bone health.18-25
Luckily, protein’s in lots of the foods we tend to eat in the UK and most of us get enough.26 As long as you eat meat or fish, tofu or Quorn, eggs, dairy products (including plant milk), beans, nuts or seeds regularly it’s likely you’re getting adequate protein.27
“Regular physical activity naturally plays a role in controlling insulin levels and reducing the stress hormone cortisol"
Which foods might make hormone imbalance symptoms worse?
You’ve heard the foods to focus on – now it’s time for the ones to enjoy in moderation (sorry). That’s not to say you should cut these out completely, but watch your intake or try leaving them out for a few weeks and tracking any changes in your symptoms. Everyone’s body responds differently.
- Caffeine
Although many of us can’t live without our daily caffeine fix, caffeine consumption may make the symptoms of PMS worse. Too much caffeine may also cause water retention (potentially worsening symptoms like bloating) and disrupt your sleeping pattern.28,29,30 - Alcohol
Alcohol consumption may disrupt our hormonal balance, posing challenges for women at every stage of life.31 Some women also find that alcohol can worsen menopause symptoms such as hot flushes – so consider a mocktail or two on your next big night.32 - Foods high in refined sugars
Refined carbs and sugary foods can cause rapid spikes in blood sugar. There’s some research to suggest you’re particularly sensitive to rises and falls in blood glucose before your period, which might lead to increased mood swings and food cravings.33 To avoid this cycle, focus on eating wholegrain and complex carbs instead. These take longer to break down in your body and may help you stay fuller for longer.34
FAQs
Regular physical activity naturally plays a role in controlling insulin levels and reducing the stress hormone cortisol, making it an essential part of any hormone-balancing regime.35
Sleep deprivation can impair our body’s ability to regulate stress, manage appetite and metabolise sugar.36-39
Chronic stress can lead to elevated cortisol levels.40 Consider practices that might help you lower your stress, including yoga, meditation and mindfulness, to boost your feel-good hormones.41,42
The final say
Our hormones are involved in every function of the body. That’s why, when they fall out of sync, it can lead to many unpleasant symptoms like painful periods, hot flushes and mood swings. Prioritising a heathy, balanced diet with plenty of plants and fibre might support hormone balance. Along with lifestyle changes and medical advice if needed, it’s time to find what makes things easier for you.
Want to know more about women’s hormone health? Discover our menopause must-haves or learn exercise tips to make the most of your four-phase menstrual cycle...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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