7 Natural Foods to balance women’s hormones

Discover 7 natural foods to balance women’s hormones naturally. Learn benefits, usage tips, FAQs and expert-reviewed guidance.

Reviewed by Public Health Expert (MPH), with experience in maternal and child health programs. This article is for educational purposes only and does not diagnose or treat hormonal conditions.

Medical Disclaimer : This information is for educational purposes only and does not replace professional medical advice. For personalized guidance, consult a qualified healthcare provider. This article was reviewed by a Public Health Expert (MPH) with experience in maternal, infant and child health programs aligned with WHO and UNICEF frameworks.

Affiliate Disclosure: This article contains affiliate links. If you purchase through these links, we may earn a small commission at no extra cost to you.

Actually, hormones affect so many different types of aspects of women’s behaviors like their mood, energy, body weight, how body burns food, appearance, feelings, sleep, skin & even their periodical cycles & fertility. But now a days hormonal imbalances are increasing commonly due to increasing stress, poor diet, environmental toxins etc. 

For maximum women throughout their puberty period, after birth of their child or going through perimenopause, even a little change in hormone levels may cause sign-symptoms viz. tiredness, pimples, mood swings, irregular regular or may be weight-gain. 

In this topic, the best 7 natural food will be discussed which supports for the hormonal balance of women.

Estrogen, progesterone, insulin, cortisol and thyroid hormones are messengers in the body which helps to control the heart, provide energy & let us to fight against infections. Absence of these, people may feel sick such as cold or the flu etc. Important points as discussed below:

Why Hormonal Balance is Important for Women & Consequences?

• Irregular periods

  • When periods are not regular, they change in terms of how long they last, their flow or the time they happen each month. Menstrual cycle is about 21-35 days & the bleeding period ranges to 2-7 days. When menstrual cycles are not within the normal range or are changing regularly, they are known as irregular.

• Fatigue

  • Often, when women say they are tired, it means that they lack continuous energy and focus and these issues can affect their daily routines. It may affects our body or feelings or mood.

• Weight gain

  • The issue of weight gain in women is affected by things like biology, hormones, what they do daily and how they feel. Gaining a few kilogram naturally happens throughout life, but significant or unexpected weight gain sometimes means there may be a problem.

• Mood swings

  • Mood swings in women wander from one emotional condition to another, such as unease, anger, sadness, anxiety and extreme happiness. Although it is normal to experience some changes in moods, when they occur frequently and/or when the severity of the mood is excessive it becomes harmful to the life of a person or his/her relations with other people.

• Acne

  • When pores become blocked by oil, dead skin cells and bacteria, a woman may experience acne. Although most people believe that acne is only among teenagers, it can also affect women at an adult age.

• Hair loss

  • Hair loss in women is something many women worry about and it can happen because of changes in hormones, not getting enough nutrients in the diet or if there is a health problem. It often shows up as your hair getting thinner all over, the part of your hair getting wider or shedding seems to happen more than usual.

Eating the proper foods can help steady your hormones and get things back in balance.

7 Natural Foods to balance women’s hormones :

• Lignans that is a compound found in Flax-seeds can help to balance estrogen in the human body correctly.
• As lignans is able to regulate estrogen & fiber can help to clean the gut, they both support the removal of excess estrogen. Flaxseeds in powder form can be mixed with oat-meal, yogurt or adding them in smoothies.
• How to use: Add about 1 or 2 tablespoons of ground flaxseeds to smoothies, yogurt or oatmeal.

• Different types of cruciferous vegetable like Broccoli, kale & Brussels sprouts have a chemical called indole-3-carbinol, which are actually help the liver to get rid of some of the hormones present in our body that doesn’t need.
• By eating light & steamed greens, be able to keep the good stuff in them.

• It has healthy fats with fiber which may aid in preparing of hormone and able to help the body to use insulin better. By taking avocados, that helps for supplying monounsaturated fats, potassium, fiber in our body which also aid in the production with normal function of hormones & adrenals.
• Avocados provide healthy fats that may support normal hormone function. Lowering the quantity of cortisol is the main objective of avocado. 

• Sweet potato has many types of complex carbohydrates along with beta-carotene, fiber & magnesium. Vitamin-A may helps to maintain progesterone, which in turn helps balance estrogen.
• It helps to control & regulate the blood glucose levels by reducing the waves of certain hormones.

• These small & tiny seeds are rich in zinc with magnesium & both of these nutrients are important for making hormones & taking care of our nerves.
• Zinc may support the body to make testosterone & progesterone. So also, magnesium is able to lower how much women experience cramps, stress etc.

• This type of Mediterranean staple is filled with ingredients which is capable to reduce inflammation & contain good fats, which helps to keep our hormones balanced. It may support the working of cells inside human.
• It provides support for functioning of thyroid, making our body react better to insulin & helps to lower inflammation which can mess with our hormones. It is perfect for making salad, pouring it on our veggies etc.

• Many berries viz. Blueberries, strawberries & raspberries have high levels of antioxidants including anti-inflammatory benefits which can keep oxidative stress & in-turn helps to prevent hormonal imbalance. 
• Consuming berries is able to help the management of insulin & keep the hormonal balance in-check. The antioxidants found in green leafy vegetables also help to prevent stress and harm to the ovaries and thyroid. 

Others important foods to maintain hormonal balance

A. Nuts & Seeds :

These nuts which have sufficient quantity of zinc, selenium & good fats are able to support the thyroid & reproductive system.

B. Fermented Foods :

Some of the fermented foods viz. Kefir, Yogurt, sauerkraut & kimchi which help to keep our gut health more perfect and also balance hormone levels in the human body.

C. Turmeric :

The curcumin present in Turmeric, plays a vital role in moderating the level of important hormones like estrogen and cortisol.

D. Fatty Fish :

These fatty fish can provide omega-3 fatty acids, which may fight with inflammation & promote how hormones communicate in the body.

E. Leafy Greens :

Consuming spinach, Swiss chard and arugula will provide magnesium, iron & antioxidants which are very important for looking after the adrenal and thyroid glands.

Additional Recommendations to Boost Hormone

• We should avoid foods which contain processed sugar & refined carbs.
• Regular practice of Yoga or meditation help to handle stress a lot.
• Keep our movements slow & relaxed many times, as these help to calm our cortisol
• We must have 7 to 9 hours of good quality sleep
• Always to stay active with moderate exercise 
• Lowering the intake of processed sugar & trans fats, because they are having an influence on your insulin and estrogen levels
• Sufficient quantity of water may be taken to get profit for elimination of toxins & carry hormones throughout the body

Key message

We should not spend a huge amount of money to purchase supplements to keep our hormones healthy. We can initiate to identify 7 natural foods as discussed above & ensure to consume regularly. 

FAQs

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Trusted References and Research Sources:

1. Polycystic ovary syndrome (who.int)
2. How To Balance Your Hormones Naturally (healthline.com)
3. 5 Impressive Herbs That Help Balance your Hormones (healthline.com)
4. Obesity, Dietary Patterns, and Hormonal Balance Modulation: Gender-Specific Impacts – PMC (nih.gov)
5. Normative range of various serum hormonal parameters among Indian women of reproductive age: ICMR-PCOS task force study outcome – The Lancet Regional Health – Southeast Asia

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