Improve your hormone health with nutrition

Balancing hormones can sometimes feel like trying to solve a mystery with missing clues. But the good news is that what you eat plays a huge role in keeping your hormones happy and healthy. I’ve spent a lot of time looking at how nutrition impacts hormone health, and I've come up with some simple, practical tips that anyone can use. Whether you’re navigating postpartum changes, menopause, or just want to support your overall wellbeing, these tips can help.

Person holding a bunch of Kale

What you need to know

Hormones are chemical messengers that regulate everything from mood and energy to digestion and sleep. When they’re out of balance, it can affect your whole life. The good news is that nutrition is one of the most powerful tools you have to support hormone health naturally.

Here are some key nutrients and foods that can help keep your hormones in check:

• Healthy fats: Omega-3 fatty acids found in flaxseeds, walnuts, chia seeds and oily fish (sustainably caught) help reduce inflammation and support hormone production.

• Protein: Legumes, tofu, and eggs provide amino acids that are essential for hormone synthesis.

• Fibre: Wholegrains, vegetables and fruits help regulate blood sugar and support the liver in clearing excess hormones.

• Cruciferous vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts contain several bioactive compounds that support estrogen metabolism, particularly by aiding liver detoxification and promoting the breakdown of estrogen.

• Zinc and magnesium: These minerals, found in pumpkin seeds and spinach, support adrenal health and hormone balance.

  
  

Avoiding excessive sugar and ultra-processed foods is also crucial because they can cause insulin spikes and inflammation, which disrupt hormone function.

Check out some recipes that can support hormone health.

Practical tips to optimise your hormone health

Now that you know the basics, let’s get into some actionable steps you can take right now to support your hormones through nutrition.

1. Start your day with protein and healthy fats

Breakfast sets the tone for your blood sugar and hormone balance all day. Instead of sugary cereals or toast, try:

• scrambled eggs with spinach and avocado

• greek yoghurt topped with walnuts and berries

• a smoothie with a good quality protein powder, flaxseeds, and almond butter.

  
  

2. Include fibre-rich foods with every meal

Fibre helps your body eliminate excess hormones and keeps your digestion smooth. Aim for:

• Wholegrains like quinoa, brown rice, or oats

• Fresh high fibre fruits like apples and berries

• Vegetables like carrots, kale, and broccoli.

  
  

3. Hydrate with purpose

Water is essential for every cell, including those involved in hormone production - stay well hydrated by filling up a large water bottle in the morning and consuming throughout the day. Herbal teas like peppermint or chamomile can also support hydration, as well as hormone balance and digestion.

4. Limit caffeine and alcohol

Both caffeine and alcohol can interfere with your adrenal glands and liver function, which play key roles in hormone metabolism. If you love your coffee, try to keep it to one cup a day and avoid late afternoon caffeine.

5. Plan for regular, balanced meals

Skipping meals or going too long without eating can cause blood sugar dips that stress your hormones. During the day, try to eat regularly, around every 4 hours, with a balance of protein, fats, and carbs. Combine this with 12-14 hour overnight fasting for even more benefits.

6. Add adaptogenic herbs (with guidance)

Herbs like ashwagandha and tulsi can subtly support your body’s stress response and hormone regulation. However, it’s best to consult a healthcare practitioner on what's right for you and to check for any interactions or contraindications before starting these.

Beyond nutrition

While food is a cornerstone of hormone health, it’s not the only piece of the puzzle. Here are some other lifestyle habits that complement your nutrition efforts:

• Manage stress: Chronic stress floods your body with cortisol, which can throw off other hormones. Try mindfulness, yoga, or simple breathing exercises.

• Get quality sleep: Hormones like melatonin and growth hormone are released during deep sleep. Aim for 7-9 hours per night.

• Move regularly: Exercise helps regulate insulin and supports healthy hormone levels. Find activities you enjoy, whether it’s walking, swimming, or dancing.

• Avoid endocrine disruptors: Limit exposure to chemicals found in some plastics, personal care products, and pesticides that can mimic or block hormones.

  
  

By combining these habits with smart nutrition, you can create a powerful foundation for hormone balance.

Your next steps to better hormone health

Optimising your hormone health through nutrition doesn’t have to be complicated or overwhelming. Start small by adding more wholefoods, healthy fats, and fibre to your meals. Pay attention to how your body responds and adjust as needed.

If you want tailored advice, consider consulting a healthcare practitioner who can guide you with personalised strategies. Remember, your hormones are listening to what you eat - so make every bite count!

For more inspiration to support your hormone health, check out more articles on my blog.

Sources:

1. Institute for Functional Medicine (2025). Nutrition impacts hormone signaling. From https://www.ifm.org/articles/nutrition-impacts-hormone-signaling

2. International Journal of Food Science and Nutrition (2024). Nutritional influences on hormonal homeostasis. International Journal of Food Science and Nutrition, 9(2). https://www.foodsciencejournal.com/assets/archives/2024/vol9issue2/9021.pdf

3. Frontiers in Endocrinology (2019). Nutrition and Female Fertility: An Interdependent Correlation. S. N., Sharkey, D., Palmirotta, R., Silvestris, E., & Lovero, D. www.frontiersin.org, 1, 346. https://doi.org/10.3389/fendo.2019.00346