Hormones are hard-working chemical messengers that influence nearly every aspect of your health. From energy levels to mood, sleep, sex drive and fertility—they do it all, carrying messages through your blood to your organs and tissues.
But while your body is designed to produce the right amount of hormones for its needs, modern habits, sedentary lifestyles, and diets high in processed foods can disrupt this balance. In fact, up to 80% of women experience hormonal imbalances at some point in their lives, often without realising the impact on their day-to-day.
While some hormonal imbalances require medication and treatment, the good news is that what you eat can make a huge difference. The right foods provide essential nutrients your body needs to support your endocrine system, restoring balance and putting you firmly back in control.
In this article, we take a look at the best hormone-balancing foods whilst also advising which foods to avoid and helpful tips to maintain your body's hormonal balance.
Understanding hormones and the role of diet
Hormones are your body’s messengers, controlling everything in the background, from energy and mood to metabolism and fertility. Produced by glands in the endocrine system, they work to keep everything in balance. But when hormones go off track—due to stress, diet or health conditions—you might notice issues like weight changes, fatigue or mood swings.
What you eat plays a big part in keeping your hormones happy, and a diet rich in healthy fats, proteins, and fibre can make all the difference. Nutrient-packed foods help with hormone production and balance, while processed foods and added sugars can throw things out of sync.
Key differences between male and female hormones
Both men and women share hormones like oestrogen, progesterone and testosterone. However, their roles and levels vary.
- In women: Oestrogen and progesterone manage reproductive health, regulate the menstrual cycle and influence bone density and mood.
- In men: Testosterone drives muscle growth, energy levels and libido. When it drops, men may experience fatigue, mood changes and reduced muscle mass.
How food affects hormones
What's on your plate has a direct impact on your hormonal health. Nutrients such as healthy fats, protein and fibre support hormone production, while antioxidants help reduce inflammation and protect the delicate balance of the endocrine system.
Some foods, like those rich in soy (including tofu and tempeh), contain compounds called phytoestrogens that mimic oestrogen in the body. While these can be helpful in some instances, such as supporting women during menopause, they may not be suitable for everyone and are often labelled as hormone disruptors.
Excessive consumption of processed foods, added sugars, and alcohol are well-known for disrupting hormone function and increasing inflammation, potentially resulting in imbalances and chronic illness.
What are hormone-balancing foods?
Helping regulate the body’s chemical messengers, hormone-balancing foods provide essential building blocks like healthy fats, proteins, vitamins and antioxidants to support the endocrine system and keep everything from energy levels to your mood happy and in harmony.
Leafy greens, berries and cruciferous vegetables help detoxify the body and stabilise hormone levels and healthy fats from foods like nuts, seeds and fatty fish support essential hormones, including oestrogen, progesterone and testosterone.
Frive’s Hazelnut Dukkah Crusted Salmon
The 10 best hormone-balancing foods
These powerhouse foods are packed with nutrients to promote hormonal balance and overall well-being.
1. Flaxseeds
Flaxseeds are nutrient-rich seeds that are incredibly rich in lignans—a type of phytoestrogen that helps balance oestrogen levels in women by getting rid of "spent" oestrogen. Great for women's reproductive health, flaxseeds also block oestrogen signalling, helping with symptoms of oestrogen dominance often found in conditions like endometriosis and PCOS.
How to use them: Packed with omega-3 fatty acids, magnesium and fibre, sprinkle ground flaxseeds on your morning oatmeal, blend them into smoothies or use them as an egg replacement in baking.
2. Avocados
Avocados are loaded with healthy fats and plant sterols that support hormone production and can balance oestrogen and progesterone. They also promote satiety, keeping hunger hormones like ghrelin in check. They are rich in beta-sitosterol and balance the stress hormone cortisol.
How to use them: Add avocado slices to salads, mash them onto toast or blend them into creamy dressings and smoothies. They are also fantastic as part of a high-protein diet.
3. Cruciferous vegetables
Broccoli, cauliflower, kale and Brussels sprouts are rich in glucosinolates, compounds that have strong anti-inflammatory properties and help the liver metabolise oestrogen more efficiently. Common health conditions as a result of oestrogen dominance in women include, PCOS, breast cancer, fibroids and dysmenorrhoea (painful menstruation).
How to use them: Roast cruciferous vegetables with olive oil or toss them into stir-fries and soups.
4. Salmon
Thanks to its high omega-3 fatty acid content, salmon is considered a superstar for hormonal health and is thought to reduce menstrual pain by promoting hormonal balance.
Full of anti-inflammatory properties, these fats are the building blocks of hormones, stabilising key hormones like cortisol and insulin.
How to use it: Grill salmon for dinner, add it to salads or enjoy it smoked with whole-grain bread for a nourishing snack.
5. Leafy greens
Spinach, kale and Swiss chard contain magnesium, which helps alleviate PMS symptoms and supports the production of thyroid hormones. Loaded with antioxidants, leafy greens can help prevent inflammation, balance oestrogen and reduce stress by lowering cortisol levels.
How to use them: Sauté leafy greens with garlic, toss them into smoothies or use them as a base for hearty salads.
6. Sweet potatoes
Packed with complex carbs, sweet potatoes provide a steady source of energy and are rich in fibre and potassium, which support healthy cortisol levels. An excellent source of beta carotene, an antioxidant that converts to vitamin A, this popular root vegetable can also boost progesterone production.
How to use them: Roast sweet potato wedges, mash them as a side dish or dice them into soups and stews.
7. Eggs
With a perfect balance of protein and healthy fats, eggs are another great food for balancing hormones. Rich in choline, which supports brain health and indirectly benefits hormonal regulation, eggs also contain vitamin D and B6, which positively affect oestrogen metabolism, and HDL cholesterol, which your body needs to create hormones.
How to use them: Enjoy eggs boiled, poached or scrambled, or bake them into breakfast muffins for an on-the-go meal.
8. Nuts and seeds
Almonds, walnuts, chia seeds and sunflower seeds all contain healthy fats, vitamins and minerals, which are essential for hormone production. Walnuts are rich in anti-inflammatory omega-3, almonds provide a healthy source of antioxidants and protein for general hormonal support, and Brazil nuts are high in selenium, which supports thyroid health.
How to use them: Sprinkle nuts and seeds on yoghurt, blend them into energy balls, or simply snack on a handful throughout the day whenever you’re feeling peckish.
9. Berries
Strawberries, blueberries and raspberries are bursting with antioxidants, which protect the adrenal glands and reduce inflammation—a factor which can contribute to hormonal imbalances.
Berries also have a low glycemic index, helping to increase insulin sensitivity, and are rich in vitamin C, which has been shown to reduce cortisol levels.
How to use them: Top your morning cereal with fresh berries, add them to your smoothies or enjoy them as a sweet but nutritious snack.
10. Whole grain foods
Quinoa, brown rice and oats are rich in fibre, which supports gut health and regulates blood sugar levels. These grains are also a good source of vitamin B6, which helps alleviate PMS symptoms such as bloating and period pains.
How to use them: Use quinoa as a base for salads, swap white rice for brown rice in stir-fries or cook oats in the morning for a filling and delicious breakfast.
Frive’s Thai Spiced Sweet Potato
Additional tips for maintaining hormonal balance naturally
Supporting hormonal health goes beyond diet—small lifestyle changes can enhance the effects of hormone-friendly foods to have you looking and feeling your best.
Stay hydrated
Essential for every system in your body, water helps support the endocrine system, which is responsible for producing and releasing hormones in the bloodstream. Proper hydration also helps your liver and kidneys process and eliminate hormone byproducts to maintain optimal hormonal balance.
Tip: Aim for 8–10 glasses of water daily and swap sugary drinks for herbal teas or infused water to keep hydration tasty and interesting.
Get quality sleep
Sleep is when your body restores and regulates hormones like cortisol, leptin and growth hormones. But when our sleep gets disrupted, it can lead to hormonal imbalances, affecting everything from energy levels to mood and appetite.
Poor sleep can alter leptin and ghrelin levels that regulate hunger, potentially leading to increased appetite and weight gain and elevated cortisol levels, which can increase stress and anxiety.
Tip: Create a consistent bedtime routine and aim for at least 7–8 hours of uninterrupted sleep each night.
Manage stress levels
Chronic stress raises cortisol levels, interfering with hormone production and increasing inflammation. Relaxation techniques like yoga, meditation, or even listening to calming music can reduce stress and support balance.
Tip: Dedicate 5–10 minutes daily to stress-reducing activities to keep cortisol levels in check.
Exercise regularly
Physical activity boosts insulin sensitivity and helps regulate appetite hormones like ghrelin and leptin.
Even 15 minutes of exercise can increase testosterone levels, which decline with age, with young men getting the biggest post-exercise boost.
Tip: Mix strength training, cardio and gentle activities like walking to enjoy a full spectrum of benefits.
Cut back on sugar and processed foods
Excess sugar and refined carbs can lead to insulin resistance and disrupt hormonal balance. They promote inflammation and stress to the adrenal glands, impacting your endocrine system and putting you at risk of unintentional weight gain and other health conditions.
Tip: Focus on whole, unprocessed foods and replace sugary snacks with options like fresh fruit or nuts.
If you struggle to maintain a healthy diet, it might be worth trying a meal prep delivery service. These services provide freshly prepared meals that involve little effort from you to prepare.
Frive’s Coconut & Lime Leaf Tofu
Common foods to avoid for better hormone health
While the right foods can support hormonal balance, certain items can disrupt your body’s delicate system.
Refined sugars
Foods and drinks high in refined sugar can spike insulin levels, leading to hormone imbalances like cortisol and leptin. To avoid these spikes, swap sugary snacks for whole fruits.
Processed foods high in trans fats
Trans fats in processed snacks and fast food can increase inflammation and disrupt hormone production. Opt for whole, nutrient-rich options instead.
Excessive caffeine
Too much caffeine can overstimulate cortisol, the stress hormone, and interfere with sleep cycles, which are vital for hormone regulation. Stick to moderate amounts or switch to herbal teas.
Alcohol
Excess alcohol can impact both male and female hormones, with studies showing that heavy consumption reduces testosterone levels in men while affecting oestrogen levels and menstrual cycles in women.
Alcohol also impairs liver function, which plays a crucial role in processing and metabolising hormones, removing excess levels from the body. Limit intake to support hormonal balance and overall health.
Find your balance with Frive
Supporting hormonal balance doesn’t have to be complicated. Simple tweaks—like adding hormone-friendly foods such as flaxseeds, salmon and leafy greens to your meals while stepping away from processed foods can work wonders.
Pair these small but impactful changes with restful sleep, stress-busting relaxation techniques and plenty of hydration, and you’re giving your body everything it needs to thrive.
If you find yourself constantly busy and time-poor, Frive might be the solution for you. Our chef-prepared meals are full of fresh, healthy ingredients (non ultra-processed ingredients used) are tailored to support balanced nutrition and are an effortless way to keep your hormones happy.
As one happy customer shared, “By far the tastiest, varied, and nutritionally dense ready meals I’ve tried.”
Ready to feel your best? Explore Frive’s meal plans today and take the first step toward balanced hormones and vibrant health. Trust us—your body will thank you.
FAQs
What can I drink to balance my hormones?
Hydrating with water is the best way to support overall hormonal health, as it helps your body process and eliminates hormone byproducts. Spearmint tea has been shown to be beneficial for women dealing with hormonal imbalances like PCOS, while green tea is another excellent choice, thanks to its high antioxidant content. Avoid sugary drinks and excess caffeine, as these can disrupt hormone regulation.
