10 Best Foods for Hormonal Imbalance

Have you ever felt like your body isn’t quite in sync, despite your best efforts? You start noticing sudden mood swings, irregular periods, unexplained weight gain, or trouble sleeping over time. These are all your body’s way of conveying the tell tale signs of hormonal imbalance. But, what if we told you that something as simple as adjusting your diet could make a significant difference? Let us explain how. 

What Causes Hormonal Imbalance?

Hormones are chemical messengers that regulate your metabolism, mood, skin and your reproductive system. If they go out of balance, the effects show up on all of the areas it influences above. There can be multiple causes of hormonal imbalance. This may be due to stress, poor diet and eating habits, lack of exercise or any kind of exposure to environmental toxins. 

In women, oestrogen levels tend to fluctuate around menopause, which by default triggers mood swings, fatigue and hot flashes. Men also face fluctuations w.r.t. their testosterone levels. 

Fortunately, one can make small tweaks to their eating habits and easily restore the balance. 

What is the Diet-Hormone Connection?

It might surprise you, but diet plays a massive role in hormone health. According to Dr. Shivika Gupta, “Your food choices can either make or break your hormonal balance. A hormone-balancing diet ensures that your endocrine system—the system responsible for hormone production—works efficiently.”

Healthy fats, vitamins, and minerals found in food can help the body produce hormones more efficiently. However, too much sugar or processed foods can disrupt the delicate balance of insulin, cortisol, and oestrogen, a recipe for hormonal chaos! So what should you eat to ensure the balance is maintained. Let’s find out. 

10 Best Foods to Include in a Hormone-Balancing Diet

1. Fatty Fish (Salmon, Mackerel, Sardines)

Fishes that are rich in omega-3 fatty acids are particularly helpful in reducing inflammation and balancing hormone production. It improves conditions such as menstrual pain and regulates reproductive hormones like oestrogen and progesterone. This directly lowers the risks of PCOS (Polycystic Ovary Syndrome).

2. Leafy Greens (Spinach, Broccoli, Kale, etc.)

Magnesium in leafy greens are a key nutrient for balancing oestrogen levels. They also help reduce symptoms of PMS and stress induced cortisol spikes. Kale and spinach are also great sources of folate, promoting better ovulation and reproductive health.

3. Seeds (Flaxseeds, Pumpkin Seeds, Sesame Seeds, Chia Seeds)

Seed cycling is very popular among diet watchers as it helps hormone regulation. Lignans in flaxseeds help balance oestrogen levels, while the zinc in pumpkin seeds promotes progesterone production. Try sprinkling these generously into smoothies or salads to make the best of these benefits. Chia seeds are very smoothie friendly and packed with omegas that help strike the right balance of nutrients and dietary fibre.

4. Avocados

Avocados are not just a fancy addition to your meals. These contain high levels of beta-sitosterol which helps reduce cortisol, the stress hormone. In addition to this avocado also helps in the absorption of nutrients, lowers cholesterol levels and prevents inflammation in the body. Fertility expert Dr. Shikha Gupta notes, “Avocados are a great addition to any hormone-balancing diet, particularly for women trying to conceive.”

5. Quinoa

This gluten-free whole grain is an excellent source of protein. Protein helps regulate blood sugar levels and prevents insulin spikes. High insulin levels can trigger the overproduction of male hormones in women, leading to imbalances like PCOS. With the rise in PCOS cases, more and more dieticians prescribe quinoa as a healthy dietary inclusion. 

6. Eggs

Eggs are loaded with Vitamin D and protein. Both these are highly essential when it comes to hormonal balance. When the body has ample reserves of protein, it makes the endocrine system stable and balances the levels of ghrelin and insulin. These in turn manage blood sugar levels as well as sudden cravings. Additionally, eggs have a rare nutrient called choline which is especially beneficial for expectant mothers as it helps in the brain development of the baby.

7. Watermelon

Vitamin D in our body has a role to play with hormonal balance as well. According to research, vitamin D deficiency is linked to hormonal imbalances like hypothyroidism. This is also important for managing PCOS. Watermelon is a good source of Vitamin D, arginine, magnesium and dietary fibre. With this you can help cleanse toxin build-up while balancing the hormones.

8. Dark Chocolate

If your face lit up with the mention of chocolate then that is an added benefit. Bitter chocolate has a rich repository of flavonoids and magnesium compounds which are highly beneficial for all women of reproductive age.

9. Pomegranate

Another super fruit that makes it to this list is the antioxidant rich pomegranate. This also contains lignans that are very effective in managing the endocrine functions of the body. Loaded with vitamins A & C it has the power to eliminate the cancer causing free radicals in our bodies. Above all it is a good source of iron which helps fight back fatigue.

10. Almonds & Walnuts

Hormonal imbalance often manifests in the form of digestive issues like GERD. This is further triggered by the insulin resistance due to high cortisol levels. This is why eating a handful of soaked almonds in the morning helps regulate hormone levels. Additionally the essential nutrients like manganese, magnesium, vitamin E and omega fatty acids ensure that the digestive system is able to counter the effects of acidity or GERD in the long run. 

3 Foods to Avoid for Hormonal Balance

While adding hormone-balancing foods is important, it’s equally crucial to avoid those that can throw your hormones out of whack.

• Sugar and Refined Carbs: This not only spikes insulin levels, but also causes constipation. This is neither helpful for your weight, gut or hormones.
• Caffeine: Dependency on caffeine in excess can stress out your adrenal glands and increase cortisol production. Managing cortisol is the best approach to ensuring hormonal balance. 
• Processed Foods: Packed with unhealthy fats like trans fats and preservatives, they are proven to disrupt the body’s natural hormonal rhythms.

How to Incorporate These Foods into Your Diet

While good advice is everywhere, the real challenge often lies in knowing where to start. Start by first identifying which of the hormone balancing superfoods are accessible and acceptable to your dietary preferences. Then start with a calorie counted diet chart which will tell you when to eat what and how much. Portion sizes are equally important in case of superfoods, excess will not give quicker results.  

The Role of Gut Health in Hormonal Balance

We often do not associate our gut health with hormonal balance. But the reality is our Gut bacteria can help metabolise and eliminate excess hormones. Opt for probiotic-rich foods like yoghurt which is known to improve your gut health and produce the happy hormone called serotonin. 

Up to 90% of your serotonin (the “feel-good” hormone) is produced in the gut*. A healthy gut equals a happier, more balanced you!
*Source: https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495

Quick Recipe: Hormone-Balancing Smoothie

Here’s a quick recipe to kickstart your day:

• 1 cup of spinach
• 1/2 avocado
• 1 tbsp flax seeds
• 1 tbsp chia seeds
• 1 cup almond milk
• 1 scoop protein powder (optional) 

Blend everything and enjoy a nutrient-packed start to your day!