Home/Blog/Grocery List for Hormone Health: Top Hormone-Balancing Foods for Women

Grocery List for Hormone Health: Top Hormone-Balancing Foods for Women

By Rachel Link, RD, MS

January 16, 2025

Maintaining hormonal balance is crucial for overall health, especially for women. Hormones regulate everything from mood and energy levels to metabolism and reproductive health.

While various factors influence hormonal health, diet plays a significant role. Incorporating hormone-balancing foods into your daily routine can make a noticeable difference.

Let’s explore why hormone balance is essential, how diet impacts it and the best foods that help balance hormones in females.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Why hormone balance is important

Hormones are chemical messengers that control vital processes in the body, such as growth, metabolism and reproduction. When hormones are balanced, they work seamlessly to keep your body functioning optimally.

Keeping your hormones balanced can lead to:

• A positive mindset and outlook

• Regular menstrual cycles

• A healthy weight and healthy weight management

• Increased energy

• Hair health

• Skin health

For women, hormonal balance can also positively affect fertility, bone health and menopause. In fact, maintaining hormonal health is key to maintaining long-term health and vitality.

How diet can impact hormone balance

The foods you eat directly influence your hormone levels. Certain nutrients support hormone production and regulation, while others can disrupt the endocrine system.

For example:

• Healthy fats are essential for producing sex hormones like estrogen and progesterone. Include healthy fats like grass-fed butter, ghee, coconut oil, coconut milk, fatty fish, avocado, chia seeds and olive oil in meals to help reach satiety and promote hormone health and balance.

• Fiber and carbohydrates help the body eliminate excess hormones, particularly estrogen, and help regulate normal blood sugar levels already in healthy range and cortisol levels. Lentils, root vegetables (sweet potatoes, carrots, squash), fruits, whole grains, legumes, seeds and other veggies are high-fiber foods to include.

• Protein is vital for hormone balance because it affects the release of both leptin and ghrelin, the two hormones that influence your appetite and food intake. Foods high in protein that work well include fish, eggs, chicken meat, nuts, quinoa and legumes.

• Antioxidants help with a healthy response to inflammation and oxidative stress, which can interfere with hormonal health.

Unsurprisingly, foods that provide these nutrients are some of the best foods for women to eat.

On the other hand, ultra-processed foods, excessive sugar and trans fats can negatively impact hormones.

You want to limit nutrient-poor food choices, such as high-sugar foods, processed carbohydrates, and refined vegetable and seed oils.

Avoid oils high in omega-6 fats (safflower oil, sunflower, corn, cottonseed, canola, soybean and peanut), and instead consume rich sources of natural omega-3 fatty acids (wild fish, flaxseed, chia seeds, walnuts and grass-fed animal products).

Best foods that help balance hormones

Here are some of the top hormone balancing foods to include in your diet:

1. Cruciferous vegetables

Foods like broccoli, cauliflower, Brussels sprouts and kale are rich in indole-3-carbinol, a compound that helps metabolize excess estrogen. These vegetables also support liver health, which is vital for hormone regulation.

2. Fatty fish

Salmon, mackerel, tuna and sardines are excellent sources of omega-3 fatty acids, which support hormone production and a healthy response to inflammation. Omega-3s also support healthy cortisol levels.

3. Avocados

Rich in healthy fats, avocados help produce hormones and promote a healthy response to inflammation. They also contain plant sterols that help regulate estrogen and progesterone levels.

4. Flaxseeds

Flaxseeds are high in lignans, phytoestrogens that help balance estrogen levels. They are also an excellent source of fiber, which supports healthy digestion and hormone metabolism.

5. Eggs

Eggs provide high-quality protein and healthy fats essential for hormone production. They also contain choline, a nutrient crucial for brain health and estrogen metabolism.

6. Nuts and seeds

Almonds, walnuts, sunflower seeds and sesame seeds are packed with healthy fats, vitamins and minerals. They support hormone production, a healthy response to inflammation and more.

7. Leafy greens

Spinach, Swiss chard and arugula are leafy greens loaded with magnesium, a mineral that helps regulate cortisol levels and supports healthy thyroid function.

8. Turmeric

Turmeric contains curcumin, a powerful compound that supports liver health and healthy hormone regulation.

9. Whole grains

Quinoa, brown rice and oats are rich in fiber and B vitamins, which support energy production. Whole grains also support normal, healthy blood sugar levels.

10. Berries

Blueberries, strawberries and raspberries are high in antioxidants that aid in a healthy response to inflammation and promote healthy hormones.

More hormone-balancing foods that can support things like cycle syncing include:

• broccoli

• fresh herbs, such as basil, parsley, oregano and thyme

• yogurt

• seaweed

• pomegranate

• dark chocolate

Use these foods to make hormone-balancing breakfasts, lunches, dinners and snacks. You can also utilize the following supplements for promoting overall health and hormone balance (particularly for women):

• Probiotics (such as Ancient Nutrition’s SBO Probiotics Women's)

• Multivitamins (Women's Fermented Multivitamin)

• Collagen protein (Multi Collagen Protein)

• Adaptogens and functional mushrooms (Women’s Hormone Balance, Regenerative Organic Certified® Women's Hormones)

• AN’s Women's Vitality

Conclusion

Balancing your hormones naturally starts with the foods you eat.

By incorporating nutrient-rich, hormone balancing foods like cruciferous vegetables, fatty fish and flaxseeds, you can support your body’s hormonal health.

Pair these dietary changes with regular exercise, stress management and adequate sleep for the best results.

Remember, small, consistent steps can lead to significant improvements in your overall well-being.