Foods and an Eating Plan That Support Hormone Balance

Hormones are chemical messengers that help regulate the body's metabolism, energy levels, mood, immune system, reproductive functions and general health. Diet, stress, irregular sleep and environmental factors can all be linked to changes in hormone balance.

Eating the right foods and putting together a considered eating plan can support your hormone health. So which foods can be eaten to look after hormone health, and what kind of eating plan can be followed? Here are foods that may support hormone balance and a sample eating plan.

1. What is hormone balance and why does it matter?

Hormones act as chemical messengers that help regulate many of the body's functions. When hormones are out of balance, this may be linked to a range of health concerns.

Symptoms that may be linked to hormone imbalance:

• Chronic tiredness and weakness
• Weight gain or difficulty losing weight
• Irregular periods
• Acne and skin problems
• Low mood and mood changes
• Sleep problems and stress

Tip: these symptoms can have many causes, so please see your doctor to have them checked. Eating, sleep and lifestyle can support your overall health alongside any medical care you need.

2. Foods that may support hormone balance

Some foods may support the body's hormone production as part of a balanced diet.

Foods that support hormone health:

1. Healthy fats (needed for hormone production)

• Avocado: contains healthy monounsaturated fats.
• Olive oil: contains compounds with anti-inflammatory properties.
• Coconut oil: a fat that is used in cooking in many kitchens.
• Sources of omega-3 (salmon, walnuts, chia seeds): may support insulin sensitivity and play a role in managing inflammation.

Tip: include healthy fats in your daily eating.

2. Protein sources (support muscle and hormone health)

• Eggs: contain all the essential amino acids.
• Fish (salmon, sardines, tuna): a source of omega-3 and vitamin D.
• Pulses (lentils, chickpeas, beans): a plant protein source.
• Bone broth: sometimes included in eating plans that support gut health.

Tip: getting enough protein at each meal is an important part of a balanced diet.

3. High-fibre foods

• Flaxseed: a source of fibre and plant compounds.
• Wholegrains (oats, quinoa, brown rice): help keep blood sugar steadier.
• Leafy green vegetables (spinach, broccoli, cabbage, chard): provide fibre and support the gut.
• Apples, pears, strawberries: support digestion and gut health.

Tip: gut health matters for overall well-being, so eat plenty of high-fibre foods.

4. Spices and herbal teas

• Turmeric: a spice with anti-inflammatory properties.
• Cinnamon: may help keep blood sugar steadier.
• Fennel and sage tea: traditionally enjoyed as herbal teas. Please check with your doctor first if you are pregnant, breastfeeding or on medication.

Tip: you can add cinnamon and turmeric to your meals for flavour.

3. Foods to limit

Some foods are worth limiting as part of a balanced approach to eating.

Foods to limit:

• Processed foods (ready-packaged foods, fast food)
• Too much sugar and sweeteners (fizzy drinks, sugary snacks)
• Trans fats (margarine, foods containing hydrogenated fat)
• Too much caffeine and alcohol (coffee, energy drinks, beer, wine)
• Heavily processed soya products (some people choose to limit these; talk to your dietitian if soya is a regular part of your diet)

Tip: limiting processed foods and eating natural foods supports your overall health.

4. A sample daily eating plan

Sample one-day plan:

Tip: balance healthy fats, fibre and protein across your meals.

5. Supporting your hormones through lifestyle

Looking after your hormones is about more than diet: lifestyle matters too.

Lifestyle suggestions:

• Exercise regularly (strength training and yoga are options).
• Build a regular sleep routine (aim for 7 to 9 hours a night).
• Practise meditation and breathing exercises to reduce stress.
• Limit plastic containers and exposure to certain chemicals such as BPA, which are being researched for their possible effects on hormones.

Tip: lower stress is good for overall well-being, so include relaxation techniques in your daily routine.

Eating and lifestyle choices for hormone health

• Eat foods rich in healthy fats, protein and fibre.
• Limit processed foods, too much sugar and caffeine.
• Support your well-being with a regular sleep routine and stress management.
• Build a balanced eating plan to support your overall health.

Remember: if you think you may have a hormonal problem, such as irregular periods or a thyroid condition, please see your doctor for assessment. A dietitian can help you plan your eating alongside your medical care.

This article is for general information only; please consult your doctor and dietitian about your own situation.