Foods That Balance Your Hormones

Once you get a doctor’s diagnosis, reach out to a Hy-Vee dietitian for help on food choices.

Foods to enjoy

Hormones are chemical messengers that signal what to do and when to do it to various parts of the body. The hundreds of different hormones in your body play a critical role in your mental, physical and emotional states, regulating everything from appetite to sex drive. The body normally produces a precise amount of hormone needed for any particular function, but hormone imbalances do occur, causing insomnia, fatigue, weight gain, mood swings and other symptoms.

Healthy hormones

Plate with a Grilled Chicken Breast, Oats, and Greek Yogurt

Plate with Salmon, Olive Oil, and Almonds

Plate with Strawberries, Green Apple, and Sweet Potato

Foods to avoid

High-Protein Foods

WHY: Protein influences hormones that suppress appetite and make you feel full. TRY: eggs, almonds, chicken breast, oats, cottage cheese, Greek yogurt, milk, broccoli, lean beef, tuna, quinoa, lentils, turkey breast, Brussels sprouts, peanuts, cheese

HEALTHY FATS

WHY: Hormones thrive on healthy fats, such as monounsaturated and polyunsaturated fats. Consuming a healthy fat at mealtime triggers hormones that make you feel full. TRY: olive oil, unsalted nuts, avocados, dark chocolate, fatty fish, chia seeds, flaxseeds

High-FIBER Foods

WHY: High-fiber foods aid digestion and elimination, helping release excess estrogen from the body. TRY: strawberries, apples, bananas, carrots, beets, artichokes, garbanzo beans, sweet potatoes, whole grains, beans, broccoli, Brussels sprouts and kale

sugar and refined carbohydrates

WHY: they contribute to a number of health problems, including diabetes and obesity. Fructose in sugar increases levels of the hormone insulin and fosters insulin resistance, particularly in people who are overweight or obese. Diets high in refined carbohydrates may promote insulin resistance, leading to a buildup of glucose in the blood and a potential to develop type 2 diabetes.

Foods that influence specific hormones

ESTROGEN

is important to sexual and reproductive development, as well as bone health, cholesterol control, mood and more. While prevalent in females, estrogen is found in smaller amounts in males. Foods to help balance estrogen: almonds, avocados, cruciferous vegetables like broccoli and kale, fruit, sunflower seeds

TESTOSTERONE

is the main sex hormone found in men (and in smaller amounts in women). When it’s too high, it can impact the heart, prostate and liver, among other things. Being too low can lead to reduced muscle mass, irritability, depression and lack of sex drive. Foods to help balance testosterone: fiber from fruits and vegetables, green tea, nuts, soy products

CORTISOL

is a steroid hormone made in the adrenal gland that regulates metabolism, assists with memory, helps control blood sugar levels and even has an effect on blood pressure. Foods to help balance cortisol: chocolate, eggs, fish, plant-focused protein, tea

Zucchini Boats

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Taco-Stuffed

Group of 4 Zucchini Boats with Scattered Cilantro over a Blue Background

TRY THIS

Start your day with a smoothie packed with fiber (strawberries and bananas) to help aid digestion and release excess estrogen.

Strawberry-almond Smoothie in Glass with Strawberries resting against it

Smoothie

Strawberry-Almond

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GET STARTED

stlukeshealth.org endocrineweb.com mayoclinic.org hopkinsmedicine.org niddk.nih.gov

SOURCES

intelligenthealthgroup.ca health.clevelandclinic.org va.gov health.harvard.edu hormone.org

A good diet can improve some hormone imbalances, while others may require medication. Contact a doctor if you believe you have an imbalance. Track symptoms by writing them down every day and bringing your notes to your doctor, who can arrange tests.