Hormones play an important role in our bodies affecting the general health of a person. Hormonal imbalances can potentially cause health problems. Some of the factors that can disturb the balance are chronic stress, obesity, and an unhealthy diet. Some health conditions require attention and medical treatment. But, the food may make the situation more manageable and improve hormone balance.

The food we eat may alter the production or secretion of the hormone through minute changes along the gut. There is no one-size-fits-all diet for all those suffering from hormonal imbalances. However, there are some eating practices they may adopt. Here, we have briefly discussed the top 15 such foods to balance hormones naturally. 

List of Best 15 Hormone Balancing Foods

Spinach:

Many research studies have confirmed the significance of leafy greens in a diet. They are the ideal source of fiber, minerals, and antioxidants. More importantly, they keep the hormones in proper places. Spinach is the most common leafy green to maintain your hormonal health. With its anti-inflammatory property, spinach helps control hormonal imbalances. 

Cauliflower:

Cruciferous vegetables such as cauliflower are important for hormone imbalance, especially estrogen. Cauliflowers are packed with phytonutrients, vitamins and antioxidants. They contain a compound called Indole-3-carbinol. It boosts liver function, a vital organ in the body for maintaining hormonal balance by flushing out the waste hormones from the body. In addition to being high in fiber, cauliflowers are also filling, making for a healthy diet.

Almonds and Walnuts:

Almonds and walnuts are more than just tasty snacks. They’re incredible allies for hormonal balance. Almonds have Magnesium to lower the stress and regulate cortisol levels. It is the stress hormone that can rob your body of harmony. Walnuts, on the other hand, contain loads of omega-3 fatty acids and antioxidants. They assist in producing healthy hormones and reduce inflammatory conditions.  

Curd and Buttermilk:

Curd and buttermilk are rich in probiotics, which help to improve gut health. It plays an important role in the production and balance of hormones. Being a nutrient powerhouse, these are essential foods for women with PCOS. They are rich in calcium and protein. These help boost the overall health and mindful control of weight gain related to PCOS. However, modern consumption is necessary along with a healthy diet.

Broccoli:

Broccoli, cauliflower, cabbage, etc are all members of the brassica family. They are good for your liver, which will assist your body process hormones. Broccoli supports your estrogen balance, relieving any hormonal imbalance symptoms. Women with PCOS can benefit from broccoli by adding it to their diets.

Pumpkin Seeds and Sunflower Seeds:

Pumpkin and sunflower seeds are rich in zinc and selenium. Zinc present in these seeds helps regulate the progesterone and estrogen levels. Many women use this for speed cycling. It involves consuming different types of seeds at different menstrual cycle stages. This can be beneficial in balancing hormones, while reducing inflammation.

Berries (Strawberries, Blueberries):

These little wonders are packed with antioxidants. They reduce inflammation and promote good hormonal health. Berries are nothing but highly antioxidant. They reduce oxidative stress on your cells, which causes early cell death. Despite that, excessive consumption of fruits might result in a hormonal imbalance. So, have berries for breakfast or as a snack in moderation.

Apples and Oranges:

Calcium D glucarate is a vital natural substance found in apple fruits. It sometimes detoxifies or removes estrogens from the liver. It improves overall metabolism as needed for hormonal balance. Once the body detoxifies estrogen from the liver, the fiber in apples pushes it out through the colon. An apple a day will help keep hormonal issues away. Add an ounce of hard cheese to it, or fill the form with a handful of nuts.

Sweet Potatoes:

Sweet potatoes are fiber-rich, potassium-rich root vegetables. They are full of vitamin A. Sweet potatoes contain beta carotene. The body is able to convert this into vitamin A post-consumption. Sweet potatoes not only contribute to general wellness but also work well with the hormones. They also have been found to provide slow-releasing carbohydrates for energy and maintain hormone balance.

Brown Rice:

If you love eating rice but you are struggling with hormonal imbalance, brown rice is your perfect choice. Although white rice is typically low in nutrients but high in carbohydrates, brown rice is rich in fibers, vitamins, and minerals. Compared to processed white rice, whole brown rice digests more slowly and produces a gradual release of glucose while keeping blood sugar and hormones balanced.

Avocado:

Avocados are superfoods rich in healthy fats. This delicious fruit is everyone’s favourite. Not only for your hormones, they also have many health benefits. Avocados contain a good amount of natural monounsaturated fats and are good for hormone production. Although you can't base an entire meal around an avocado, there are some foods and dishes that complement it very well and can help boost your health.

Pickles:

Pickles are excellent to improve digestion and gut bacteria balance. One can Easily consume probiotics by eating pickles. Fermented foods such as pickles are part of a good diet for hormone balance. Many women crave pickles during a hormonal imbalance. This is the body’s natural way of desiring something that might be helpful in alleviating the symptoms.

Fatty Fish:

The Omega-3 fatty acids have the essential cholesterol that the body requires to produce hormones. They have anti-inflammatory properties. Salmon, sardines, mackerel are rich in omega-3, which is very crucial for reducing stress-related hormones. They promote balance in the reproductive hormones. These have been proven beneficial in maintaining a healthy hormone balance in the body. They are also a good source of protein and other vitamins and minerals.

Green Tea:

Green tea is rich in natural antioxidants. This makes it a great solution for health benefits. Hormone balance and blood sugar control are usually interlinked. Too high or too low blood sugar can also be the cause of hormone imbalance. Green tea can reduce the resistance of the body to insulin hormone, balancing the blood sugar levels. Green tea also has a calming effect that is beneficial to deal with hormonal fluctuations. 

Chia Seeds:

Chia seeds are a superfood because they are rich in vitamins, antioxidants, and healthy fats. It is also one of the best natural sources of fiber. Dietary fiber is necessary for adequate hormone balance through management of blood sugar and insulin resistance. Moreover, fiber maintains good gut motility and assures fullness and satiation.

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Foods to Avoid for Hormonal Balance

While we have listed several foods that can be beneficial to hormonal imbalance, some of them will have the opposite impact. So, you should know about these harmful foods to avoid hormone imbalance. The following foods are among those that are forbidden:

Processed Sugary Foods

Health problems are widely associated with processed and refined foods. These foods generally contain high amounts of sodium, sugar and preservatives. Some of the foods that include this are cookies, ready-to-eat meals, tailored sausages, and pastries. 

• Eating sugar and processed foods causes changes in hormone function. 

• It causes increased inflammation and stress in adrenal glands. These can lead to unexpected weight gain and uneven hormonal balance. 

• Sugar is bad for your hormones and your health. 

• Sugar causes Insulin Resistance. Insulin resistance (IR) makes you gain weight in the stomach area and even harder to lose weight. It alters sleep patterns, causes fatigue and irritability, and promotes acne.

Caffeine and Alcohol

Drinking too much coffee or energy drinks aside from affecting your sleeping cycle also disturbs your hormone health. 

• Caffeine stimulates cortisol levels, also known as the stress hormones, that drive the body to a heightened alert state. 

• Excessive consumption of alcohol brings along inflammation and poor gut health. 

• It will greatly lead to poor hormone health and general well-being. 

• Thyroid dysfunctions may also occur when you drink too much. 

• Many more physical and psychological disorders can affect people due to hormone imbalances caused by limitless drinking.

Packaged and Fried Foods

Whether you enjoy eating fried meat, chicken, fish, or shellfish, the way it is prepared matters. If you prefer ready-to-go meals in processed packages, the cooking and processing method still plays a crucial role. Here’s an important fact to remember. How your food is processed and cooked makes a difference. 

• Processed meats come out to be worse as they are red meats compared to fresh alternatives you can get. 

• Health experts and studies have linked increased consumption of fried foods to a higher risk of cardiovascular diseases. 

• They have also associated it with type 2 diabetes, which is influenced by hormone-related factors. 

• Such foods have increased susceptibility to factors contributing to premature death.

• Processed and fried foods are often full of sugar, and low-quality ingredients. No wonder why they're prohibited for anyone suffering from hormonal imbalances.

Simple Tips for Adding Hormone Balancing Foods to Your Meals

Easy Breakfast Ideas with Hormone-Friendly Foods

• Green Smoothie: Combine spinach, avocado, and berries in a blender along with almond milk. An excellent source of antioxidants and healthy fatty acids.

• Chia Pudding: Grind chia seeds in coconut milk and slices of kiwi. Brilliant omega-3 source.

• Egg and Veggie Scrambles: From egg, spinach, and bell peppers, make fresh, crunchy, filling protein-packed, nutrient-dense.

• Overnight Oats: Soak oats in almond milk; add flaxseed, and banana slices, and dribble honey over the mixture. It balances blood sugar levels.

• Greek Yogurt Bowl: To plain yogurt add walnuts, fresh pomegranate seeds, and a sprinkle of cinnamon. Perfect probiotic kick! 
  

Lunch and Dinner Options for Better Hormonal Health

• Grilled Salmon with steamed broccoli and brown rice: It is packed with omega-3 fatty acids and fiber.

• Quinoa Salad: Toss quinoa with roasted sweet potatoes, kale, and tahini dressing. Nutrition powerhouse.

• Chicken stir-fry: Toss chicken with zucchini, carrots, and cashews in protein and essential minerals.

• Lentil Soup: Combine lentils with tomatoes, spinach, and garlic. High in iron and phytoestrogens.

Use Gynoveda's Ayurvedic treatment to improve your hormonal health without side effects. 

Importance of Hormone Balance

Women's hormone levels typically fluctuate before or during menstruation, during pregnancy, or throughout menopause. In reality, women frequently have imbalances in steroid hormones, adrenaline, growth hormones, insulin, estrogen, or progesterone (one of the hormones produced by the ovaries that aids in sleep). Serious endocrine diseases that require medical attention can result from severe hormonal abnormalities. Thus, it is important to address this problem at the earliest. One of the best ways to combat hormonal imbalance is by changing your diet. Having a hormone-supportive diet helps to ease the symptoms naturally. 

FAQ

Can Hormonal Imbalance Be Corrected with Food?

Indeed, healthy changes to diet assist with hormonal imbalance. A hormone-balancing diet actually protects the endocrine function and keeps the balance of hormones in check.

How Long Does It Take for These Foods to Work?

It takes around six to eight hours for food to leave your stomach and small intestines after a meal.

Are These Foods Helpful for Women's Hormones?

Yes, these foods control progesterone and estrogen, which can help control ovulation and resolve hormonal imbalances.

Can I Use Hormone Balancing Foods Along with Other Treatments?

Yes, including hormone-balancing foods in your diet will rather speed up any treatment.

Are There Any Side Effects of Eating Hormone Balancing Foods?

No, as these foods are all naturally sourced, they don’t have any side effects.