Let's discuss some foods you should eat small amounts of or wholly cut from your diet. Red meat is high in hydrogenated and saturated fats.

These fats are generally considered unhealthy and shouldn't get consumed regularly. Eating a lot of red meat can also increase your estrogen levels, disrupting your hormones.

You can swap out red meat with fatty fish and eggs that have high levels of omega-3 fatty acids. Milk products contain a lot of essential nutrients.

Unfortunately, they can affect your hormones. Milk can also cause your gut to get inflamed. Consuming large quantities of milk can also raise your triglyceride levels.

Increased triglyceride levels might contribute to diabetes. Soy products, like soy milk and tofu, contain phytoestrogen. Phytoestrogen is a bioactive substance that functions like estrogen in your body. If you eat a lot of soy products, your body will think it has high estrogen levels.

Your body will produce less estrogen, resulting in your hormones getting out of balance. Your ovulation cycle might be affected by the reduction in estrogen production. Drinking too much caffeine can affect more than your sleep cycle.

Cortisol is your body's stress hormone. Refined and processed foods are linked to many health problems. Processed foods contain high amounts of preservatives, sugar, and sodium. When you eat processed foods, the ingredients increase stress and inflammation in your adrenal glands.

This results in a hormonal imbalance and unintentional weight gain. While not a food, alcohol can disrupt the production of sex hormones and insulin in your body.

Alcohol can also impact your body's stress hormones as well. Consuming alcohol can also affect your pituitary gland, where your brain produces most of your hormones. Learning about food and hormone balance can be a fun experience as you discover new things to eat.

Just because you're reducing your intake of certain food groups doesn't mean you can't enjoy delicious meals. A well-balanced breakfast is a great way to start your day.

Below are some of our favorite ideas for healthy breakfast dishes:. It's essential to have a few healthy snacks ready in your fridge to grab when you get hungry throughout the day.

You want to avoid having easy, processed snacks in your house. If it's not there, you won't eat it. Your lunch dishes should include a good balance of protein, vegetables, and healthy starches. You want to ensure you feel full to get yourself through the rest of the afternoon.

Your dinner should include similar items to your lunch, like protein, starch, and vegetables. You can end your night with a healthy dessert like fruit and yogurt drizzled with honey. Learning about nutrition for hormone balance is key to keeping your body in sync. Maintaining an overall healthy lifestyle can help your body feel balanced.

Incorporate mild to moderate exercise a few times a week to help improve your health even more. The Knowell supplement is full of natural vitamins and minerals that can work with your nutrition to balance your hormones.

Browse our online store today to discover more about our product. Close search. Shop Now. Nourish Your Garden. Knowell Blog. Cycle Endometriosis Fertility Hormones PCOS PMS Postpartum. What's the Connection Between Food and Hormone Balance? Hormones help with the following functions: Metabolism Development Growth Fertility Digestion Stress Mood When our bodies are created too much or too little of a hormone, it can result in various health problems.

What Are the Signs of a Hormone Imbalance? They include: Hot flashes Night sweats Anxiety Continual weight gain Fatigue Irregular periods Lighter or heavier periods Foods to Eat to Balance Hormones There are many foods to eat to balance hormones and improve your health.

Foods High in Omega-3 Fatty Acids Two of the main building blocks of your hormones are cholesterol and fat. Some healthy foods that have high levels of omega-3 fatty acids include: Olive oil Flaxseed Canned tuna Salmon Walnuts Chia seeds Flaxseeds For example, salmon is high in vitamin D, regulating a woman's testosterone levels.

Cruciferous Vegetables According to Eat Right , cruciferous vegetables contain a lot of nutritional value. Some examples of cruciferous vegetables include: Cauliflower Brussels sprouts Kale Arugula Cabbage Bok choy One way to prepare cruciferous vegetables is to roast them in your oven.

Organic Fruits and Vegetables Consuming foods with a high amount of pesticides sprayed on them can impact your hormones. Probiotics and Prebiotics The good bacteria that live in your gut are called probiotics. Some prebiotic foods you can consume are: Oats Raw garlic Dandelion Asparagus Apples Almonds Bananas Yogurt High-Fiber Carbs Consuming many high-fiber foods can help your body get rid of excess hormones.

Some examples of healthy, high-fiber carbs include: Sweet potatoes Carrots Beans Squashes Eating small portions of starch at dinner might also help regulate your cortisol and melatonin levels.

Foods to Avoid for Hormone Balance There are many foods to avoid for hormone balance. Red Meat Red meat is high in hydrogenated and saturated fats. Dairy Products Milk products contain a lot of essential nutrients. Soy Products Soy products, like soy milk and tofu, contain phytoestrogen.

Caffeine Drinking too much caffeine can affect more than your sleep cycle. Processed Foods Refined and processed foods are linked to many health problems. Processed foods include: Pastries Sausages Ready-to-eat meals Cookies Fast food Alcohol While not a food, alcohol can disrupt the production of sex hormones and insulin in your body.

By consuming lots of high quality fats and proteins, it helps to keep blood sugar levels balanced, which puts less stress on your adrenals and entire endocrine system.

The reason I love wild-caught salmon and sardines so much is because they contain omega-3 fatty acids anti-inflammatory , a decent amount of protein, and a slew of nutrients, including selenium, which is great for your thyroid health. Brazil nuts are a great source of selenium, which is an important mineral for your thyroid health.

Selenium is necessary to convert T4 inactive thyroid hormone to T3 active thyroid hormone. In fact, if you have a sluggish thyroid, I would suggest getting your doctor to test your selenium levels.

As I stated earlier, including high quality fats and proteins into your diet is crucial for overall hormone balance. Additionally, avocados contain plant sterols that can help to block excess estrogen production and promote progesterone production.

Easy ways to consume avocados: Add to salads and smoothies. Make fresh guacamole or avocado egg salad. Eat alongside fresh eggs for breakfast. Healthy starchy carbs, such as sweet potatoes, can be super helpful for those with HPA Axis Dysfunction adrenal fatigue.

When cortisol levels are imbalanced — low in the mornings and high in the evenings — it can really begin to affect your sleep. Your cortisol levels are supposed to be highest in the mornings and gradually fall throughout the day being its lowest in the evenings. However, in those with adrenal fatigue, their cortisol levels are flip-flopped.

By consuming healthy carbs with your dinner, it can help to naturally lower cortisol levels leading to better sleep. And, getting good sleep is crucial to your adrenal health. Sweet potatoes are also a good source of Vitamin B6, which supports liver detox. I started including raw carrots into my weekly diet after following Dr.

Ray Peat. He discovered that raw carrots contain a unique fiber that helps to absorb excess estrogen and sweet it out of the body.

This is important because estrogen dominance is on the rise here in America thanks to the many man-made products on the market today that contain Xenoestrogens.

Read more about that here. Ways to consume more raw carrots: Add to smoothies, eat whole, make my Raw Carrot Salad Recipe. Pastured eggs are much more nutrient dense than conventional eggs. All you need to do is compare the egg yolks. The conventional egg yolk will be a pale yellow color while the pastured egg will be a deep orange color.

This is because the pastured egg is much more nutrient dense and contains more antioxidants. Pastured eggs are chock full of nutrients, including selenium and even a small amount of iodine, both of which are great for your thyroid health.

And, they contain choline, which supports liver health. Not only are flax seeds a good source of omega-3 fatty acids, which are anti-inflammatory, but they also contain phytoestrogens. Ways to consume more ground flax seeds: Add to smoothies, chia pudding, overnight oats, sprinkle over salads, or even bake with them.

Check out my grain free meatloaf recipe. Not only are beets a great blood purifier, but they also support overall liver health. Additionally, beets help to prevent too much fat accumulating in the liver, which can eventually lead to a fatty liver.

Having a healthy liver is crucial to maintaining overall hormone balance. And, as a bonus, beets can help to boost energy levels thanks to their naturally occurring nitrates.

Ways to consume more beets: Add to smoothies. Juice them. Roast them. Add to my raw carrot salad. These are 10 hormone balancing foods I consume every week and can be found at most grocery stores.

Which of these hormone balancing foods are you going to include into your weekly diet? Comment below! I am so happy to have found you! All the things I have been suffering from can be so easily changed, and you have provided such an easy roadmap to do it!

Thank you! I really love your recipes and guidance on health!

She shares everything from recipes, skin care products, workout advice, and even mommy tips for helping kiddos get more fruits and veggies. A post shared by Jess Bippen, MS, RD nourishedbynutrition. If loading up on snacks before a spin class, long run, or weight lifting session sounds like a recipe for a stomach ache, Bippen keeps her pre-workout snacks small but mighty.

or during your afternoon commute from the office to your favorite fitness studio. Bippen is a big fan of toast paired with a healthy fat for a pre-workout snack. Her favorite combos are almond and chia jam as well as avocado. We love this no-frills snack option that can be created with whatever you have in your fridge.

Sliced apples paired with some almond butter and chia or hemp seeds is perfect for toting to the office or co-working space. Eggs are full of healthy fats and hard-to-get vitamins and minerals, so this is an especially great pick for vegetarians.

Pair with an equally portable fruit, like an orange or a pear, and you can bring your pre-workout snack anywhere it needs to go. Trail mix will always have a place in our hearts, as it is versatile and offers a perfect balance of sweet and salty.

Try pairing walnuts and dried prunes for a major longevity-booster or simply grab a handful of berries and almonds to help boost your mile time. This is a great pick for those who are pretty hungry pre-workout and may not have time to fuel up again for a while after some daily movement.

Grab whatever fruit is fresh and in-season and you have a wholesome, satisfying snack. It's important to emphasize that Bippen is against fasted workouts and intermittent fasting in general, especially for women in their reproductive years , as she says that this can actually contribute to hormone imbalances.

Additionally, Bippen notes that pre-workout snacks, particularly in the morning, are especially important for coffee drinkers. Too much or too little estrogen can lead to various issues, including irregular periods, fertility problems, and mood swings.

Thyroid hormones are made by the thyroid gland. These hormones play a role in nearly every bodily function. For example, they help to control body temperature, metabolism, heart rate, and reproductive health.

An underactive thyroid hypothyroidism can lead to fatigue, weight gain, and heavy periods, while an overactive thyroid hyperthyroidism can result in weight loss, anxiety, and irregular or no periods. Learn more about the difference between these two autoimmune thyroid disorders.

Foods That Help Balance Hormones Your diet, as in the foods you eat, is incredibly important in supporting the health of the four main hormones discussed above.

Avocados are rich in healthy monounsaturated fats that support hormone production and balance insulin and blood sugar levels. Avocados are also high in fiber which supports healthy estrogen detoxification in the gut. Enjoy avocado slices with your scrambled eggs, topped onto a salad, or mashed into guacamole and paired with raw veggies for a filling snack.

Cruciferous vegetables are a part of the brassica family. These vegetables contain specific compounds that help the body detoxify estrogen. This is particularly beneficial for women dealing with higher estrogen levels or conditions like estrogen dominance.

Here are some of our favorite cruciferous vegetables:. Use broccoli slaw or massaged kale in your salad base, add frozen cauliflower to your smoothies, or sauté Brussels sprouts for a crispy side.

Berries, such as blueberries, strawberries, and raspberries, are loaded with antioxidants and phytonutrients. These antioxidants combat oxidative stress and inflammation, both of which can disrupt hormonal balance.

For example, inflammation is one underlying cause of PCOS and can lead to excessively high insulin and testosterone levels.

Add berries into your morning oats, enjoy them with a handful of nuts for a satisfying snack, or top them onto a salad for a pop of color and sweetness. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids.

These healthy fats help to lower inflammation and promote optimal blood sugar balance. Fish is also a rich source of selenium and vitamin D which supports thyroid hormone production.

Aim to eat at least one serving of fish per week. Omega 3 Fish oil that goes down easy and boosts Omega 3 levels. Nuts and Seeds Nuts and seeds are rich sources of essential minerals, like magnesium, zinc, and selenium. These minerals are crucial for production of thyroid hormones, insulin sensitivity, and healthy testosterone levels.

Eating just ONE Brazil nut meets percent of your daily selenium requirements. Since all nuts and seeds have a unique nutrition profile, aim to eat a variety of these foods throughout the week:.

Our Thyroid Support supplement provides zinc, selenium, and many other crucial nutrients shown to reduce inflammation and support the conversion of active thyroid hormone.

Thyroid Support The perfect synergy of nutrients for thyroid health.

According to Cleveland Clinic, signs of a hormone imbalance vary because the body makes more than 50 types of hormones. For example, if you're experiencing a hormone imbalance pertaining your metabolism, signs might include:.

Most of the time, hormone imbalances aren't preventable, but there are things you can do to optimize your overall health, which can help keep hormones in check. And for most people, taking steps to balance your hormones isn't necessary, TODAY.

com previously reported. That said, certain lifestyle habits can naturally help support hormone function, der Dr. These include:. Bhatia shares other ways to support your hormone health in her new book, "The Hormone Shift.

and the foods we choose can also be important when it comes to hormones," says Bhatia. Eating a healthy diet packed with a variety of plants, healthy fats, protein, fiber and vitamins helps provide the body with energy it needs and the nutrients to metabolize hormones effectively, she adds.

Certain foods are optimal for supporting hormone health. The goal is to include these hormone-friendly foods in your daily diet when possible or pick them over less nutritious choices if you have the opportunity, Bhatia explains in her book.

These foods are not only good for hormone health, but also provide a range of other benefits which makes them a no-brainer addition to any diet. Chia seeds are rich in vitamins, antioxidants and healthy fats that the body needs, and their high fiber content makes them a superior choice, according to Bhatia.

Dietary fiber is important for hormone balance, says Bhatia, because it helps with the management of blood sugar and insulin resistance. Fiber also supports gut motility and keeps us feeling full and satiated.

Chia seeds contain about 10 grams of fiber per 1-ounce serving, and the goal is to get 25 to 30 grams of total fiber each day.

Ground chia seeds can be added to smoothies, yogurt, oatmeal and other dishes to boost the fiber content. Fat is needed to make cholesterol, which is a foundational building block for hormone production, says Bhatia.

Healthy fats nourish the body and brain, says Bhatia, and help stabilize insulin and blood sugar levels. Increasing your intake of healthy fats can help with hormone balance and good cholesterol, Bhatia notes. slowly build up the right healthy fat balance," says Bhatia, adding that this can help the body build hormones appropriately.

Omega-3 fats contain the cholesterol the body needs for hormone production as well as anti-inflammatory properties , says Bhatia. Salmon is rich in omega-3 fatty acids, including eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

Salmon can also help metabolize estrogen, preventing it from being stored in the body, Bhatia notes. Salmon is one of Bhatia's top superfoods for hormone health. In addition to helping the body maintain a healthy hormone balance, salmon is a great source of protein and other vitamins.

Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage can also play a role in metabolizing hormones, including estrogen, says Bhatia.

The versatile family of vegetables are packed with phytonutrients, vitamins and antioxidants, which can help support healthy estrogen levels and overall hormone health, Bhatia adds.

Cruciferous vegetables are also high in fiber and filling, making them a nutritious main dish or addition to a meal. Cruciferous vegetables specifically produce a nutrient called sulforaphane, which is thought to provide a host of remarkable benefits, from protecting your DNA to defending against free radicals, TODAY.

Dark or deeply colored vegetables like kale, dandelion root, collard greens and spinach are rich in vitamins and minerals that can help support overall health, as well as the liver and thyroid, Bhatia notes.

Leafy greens often contain high amounts of vitamins A, C and E, and CoQ10, Bhatia notes, which are important for healthy hormone balance. Sweet potatoes are a delicious root vegetable that is rich in fiber, potassium and, most notably, vitamin A , Bhatia notes.

The Thanksgiving favorite actually contains beta carotene, which the body coverts into vitamin A after eating, TODAY. According to Beyond Pesticides , many pesticides can disrupt our hormones. Pesticides can affect how your hormones function or mimic hormones in the body.

You should avoid consuming foods that have been sprayed with endocrine-disrupting pesticides. For example, glyphosate is commonly sprayed on fruits and vegetables. By eating organic fruits and vegetables, you can reduce your exposure to harmful chemicals.

However, it's essential to keep in mind that not everyone can afford to buy organic produce. The benefits of consuming vegetables and fruits outweigh not eating them because you can't afford them. Minimize your pesticide exposure when you can, but know that produce contains many nutrients and vitamins that can help you.

The good bacteria that live in your gut are called probiotics. The fibrous foods that good bacteria eat to survive are prebiotics. Your gut is the biggest endocrine organ in your body. It secretes and synthesizes over 20 hormones that affect your metabolism and appetite.

Consuming many high-fiber foods can help your body get rid of excess hormones. You should focus on eating vegetables low in starch in most of your meals. A quarter of your plate should have a starchy veggie, like whole grains or potatoes.

You can also add root vegetables to your plate. Some examples of healthy, high-fiber carbs include:. Eating small portions of starch at dinner might also help regulate your cortisol and melatonin levels. There are many foods to avoid for hormone balance. Let's discuss some foods you should eat small amounts of or wholly cut from your diet.

Red meat is high in hydrogenated and saturated fats. These fats are generally considered unhealthy and shouldn't get consumed regularly. Eating a lot of red meat can also increase your estrogen levels, disrupting your hormones.

You can swap out red meat with fatty fish and eggs that have high levels of omega-3 fatty acids. Milk products contain a lot of essential nutrients. Unfortunately, they can affect your hormones. Milk can also cause your gut to get inflamed. Consuming large quantities of milk can also raise your triglyceride levels.

Increased triglyceride levels might contribute to diabetes. Soy products, like soy milk and tofu, contain phytoestrogen. Phytoestrogen is a bioactive substance that functions like estrogen in your body. If you eat a lot of soy products, your body will think it has high estrogen levels.

Your body will produce less estrogen, resulting in your hormones getting out of balance. Your ovulation cycle might be affected by the reduction in estrogen production. Drinking too much caffeine can affect more than your sleep cycle.

Cortisol is your body's stress hormone. Refined and processed foods are linked to many health problems. Processed foods contain high amounts of preservatives, sugar, and sodium. When you eat processed foods, the ingredients increase stress and inflammation in your adrenal glands. This results in a hormonal imbalance and unintentional weight gain.

While not a food, alcohol can disrupt the production of sex hormones and insulin in your body. Alcohol can also impact your body's stress hormones as well. Consuming alcohol can also affect your pituitary gland, where your brain produces most of your hormones.

Learning about food and hormone balance can be a fun experience as you discover new things to eat. Just because you're reducing your intake of certain food groups doesn't mean you can't enjoy delicious meals. A well-balanced breakfast is a great way to start your day. Below are some of our favorite ideas for healthy breakfast dishes:.

It's essential to have a few healthy snacks ready in your fridge to grab when you get hungry throughout the day. You want to avoid having easy, processed snacks in your house.

If it's not there, you won't eat it. Your lunch dishes should include a good balance of protein, vegetables, and healthy starches. You want to ensure you feel full to get yourself through the rest of the afternoon. Your dinner should include similar items to your lunch, like protein, starch, and vegetables.

You can end your night with a healthy dessert like fruit and yogurt drizzled with honey. Learning about nutrition for hormone balance is key to keeping your body in sync. Maintaining an overall healthy lifestyle can help your body feel balanced.

Incorporate mild to moderate exercise a few times a week to help improve your health even more. The Knowell supplement is full of natural vitamins and minerals that can work with your nutrition to balance your hormones.

Browse our online store today to discover more about our product. Close search. Shop Now. Nourish Your Garden. Knowell Blog. Cycle Endometriosis Fertility Hormones PCOS PMS Postpartum.