Supporting healthy hormone balance starts with the foods we choose to eat. Each meal and snack consumed throughout the day is an opportunity to manage energy levels, prevent fatigue, support stress regulation, and boost reproductive health.
The Importance of a Balanced Diet
Following a well-balanced diet plan, consisting of the three essential macronutrients-carbohydrates, protein, and fat-is a perfect place to begin. Nutrient needs vary based on individual factors such as age and activity level, but as a general guideline, aim for your daily intake to consist of 45-65% carbohydrates, 10-35% protein, and 20-35% fat (1). A helpful way to visualize this balance is by imagining a plate divided into 30% vegetables, 20% fruit, 25% protein, and 25% grains, with healthy fats incorporated during cooking or as toppings (2). If fruit is not included, increase your vegetable and grain portion.
Carbohydrates: The Body's Primary Energy Source
Carbohydrates should form the largest portion of your daily calories, since they are the body’s primary energy source. They are essential for fueling the brain, keeping your organs healthy, and supporting digestion. Carbs should be 45-65% of your daily calories. Focusing on high-fiber complex carbohydrates such as whole grains, fruits, vegetables, and legumes, will help maintain steady blood sugar levels and support sustained energy.
Protein: Essential for Hormone Production and Tissue Health
Protein is essential for satiety, muscle repair and growth, hormone production, and overall tissue health. Protein needs differ for each individual, but a general guideline is to consume at least 0.8 grams of protein for each kilogram of body weight each day. For a 150 lb woman (68 kg), this would look like at least 54 grams of protein a day. However, other factors play a role, such as your activity level. If you’re an active person, aim for about 1.3-1.4 grams of protein for each kilogram of body weight each day. With protein, more is not necessarily better. Aim to include a variety of sources such as chicken, fish, eggs, Greek yogurt, cheese, and beans in your diet.
Fats: Crucial for Hormone Synthesis and Vitamin Absorption
Fat is a necessary macronutrient and works alongside carbohydrates and protein in the body. Healthy fats are crucial for absorbing fat-soluble vitamins, promoting hormone synthesis, and supporting various bodily functions. Prioritize polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs) found in salmon, avocados, nuts, and seeds. Polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs) found in salmon, avocados, nuts, and seeds can actually reduce inflammation, as well as support heart and hormone health. Unlike PUFAs and MUFAs, you should aim to limit your saturated fat to less than 10% of your daily calories. These fats help reduce inflammation, support heart health, and are beneficial for hormonal balance. A balance of these three macronutrients will provide steady energy throughout the day, helping your body maintain hormone synthesis.
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Foods for Hormone Balance
Incorporating balanced, nutrient-dense meals and snacks is an effective and practical way to boost your hormone health and overall well-being. By focusing on fruits and vegetables, whole grains, lean protein / fatty fish, and healthy fats, you can stabilize your energy levels, reduce inflammation, and support healthy hormone production.
Protein Sources
- Chicken
- Collagen powder or protein powder
- Eggs
- Feta cheese
- Greek yogurt
- Hummus
- Milk of choice
- Parmesan cheese
- Salmon
- Tuna
- Tofu
Fat Sources
- Almond butter
- Almonds
- Avocados
- Brazil nuts
- Chia seeds
- Dark chocolate
- Extra virgin olive oil
- Hemp seeds
- Olives
- Peanut butter
- Pumpkin seeds
- Walnuts
Recipes for Hormone Health
Here are some delicious, easy-to-make plates that are nutrient-dense and can support a hormone-balancing diet.
- Breakfast Protein Power: Start your morning with a solid dose of protein either from eggs or tofu, paired with healthy fats from avocado and pumpkin seeds, and fiber from quinoa and spinach.
- Overnight Oats: To save time in the morning, create breakfast at night by allowing this combination of healthy fats and fiber to marinate into deliciousness overnight. How to Make It: Mix rolled oats, soy milk, and chia seeds together in a sealable mason jar. Let it sit overnight in the fridge.
- Grilled Salmon with Quinoa and Broccoli: Salmon is packed with healthy omega-3 fats and protein. How to Make It: Grill salmon, cook quinoa, and steam broccoli and carrots. Supplement Idea: OMG!
- Chickpea Salad: Chickpeas (garbanzo beans) are a simple and inexpensive source of protein and fiber, whether you cook them or purchase them canned. How to Make It: Toss chickpeas, avocado, mixed greens, cherry tomatoes, and cucumber together.
- Stuffed Bell Peppers: Get a dose of veggies by using bell peppers as the base for this hormone-balancing meal. Stuff them with a whole grain like quinoa, along with protein-rich chickpeas (or other beans you have available), spices, and veggies. How to Make It: Cut bell peppers in half and remove seeds. Fill each half with cooked quinoa, chickpeas, diced tomatoes, feta cheese, olives, and Mediterranean spices.
- Macro Bowls: Bowls are a great meal option because they don’t have to follow any rules. Combine ingredients you have on hand that incorporate a balance of nutrients. How to Make It: Arrange cooked quinoa, black beans, roasted sweet potatoes, and sautéed kale in a bowl.
- Tempeh Stir-Fry: “Tempeh is made from fermented soybeans, making it a natural source of probiotics that support a healthy gut microbiome,” says Panoff. How to Make It: Stir-fry tempeh slices lightly with olive oil, broccoli, bell peppers, onion, garlic, and ginger in soy sauce.
- Lentil Soup: Lentils are part of the legume family (with beans and peas). They’re an excellent source of protein and fiber to support hormonal balance and satiety.
- Chia Seed Pudding: Chia seeds may be small, but they’re mighty. These little seeds are packed with protein, fiber, and omega-3 fats. They form a gel when mixed with liquid, making them a great option for homemade healthy pudding. How to Make It: Mix chia seeds, coconut milk, and vanilla extract. Let it sit in the fridge until thickened.
- Broccoli Salad: This nutrient-dense and fiber-rich salad is hearty enough to be a complete meal! Broccoli is rich in a compound called indole-3-carbinol which can help your body eliminate excess estrogen which can often occur with PCOS. 2 Tbsp. 5 Tbsp. 3 Tbsp. 3 Tbsp. Prepare broccoli by finely chopping and blanching. In another bowl, combine lemon juice and tahini paste, and whisk with fork. Add the water in slowly as you mix. Mix in olive oil and garlic, then season with salt and pepper to taste. Pour dressing over top of broccoli mixture and mix well.
- Honey Mustard Salmon: A great source of omega-3 fats and protein, salmon is one of the most beneficial anti-inflammatory foods. Serve over a bed of greens or with your favorite sauteed veggies. Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, and salt in a small bowl. Place salmon on the prepared baking sheet, skin side down. Spread the mustard mixture over the fish and sprinkle with the walnut mixture, pressing to adhere.
- Shrimp Fajitas: High in protein and a great source of zinc, shrimp could be your new go-to for an easy dinner that pleases the whole family. Preheat the oven to 400 degrees. Lay sheet pan next to your workspace. In a large bowl, toss onions and peppers in 2 teaspoons of oil until coated, then scatter in single later on baking sheet. Juice 1 and ½ of the limes into a blender. Add garlic and remaining oil to blender. Then add salt and spices. Pulse once to combine.
- Honey Mustard Chicken: When you’re craving comfort food, but don’t want to undo all your progress, this honey mustard chicken will hit the spot. And the Instant Pot makes short work of dinner prep.! I like to serve this with a baked sweet potato or whatever roasted veggies I have in the fridge. Add the honey and water to the pot. Choose the saute setting, and stir the mixture until the honey is dissolved. Set the steam rack inside and place your chicken breasts on top of it. Coat with the honey mustard sauce. To make the sauce, mix 1 teaspoon of tapioca starch or cornstarch with 1 tablespoon of water in a small bowl. Add it to the honey mustard sauce in the instant pot and turn on saute. Bring the sauce to a boil and thicken for 2-3 minutes.
- Coconut Macaroons: When your sweet tooth strikes, it’s hard to find PCOS-friendly desserts without a ton of added sugar. Add egg whites and salt to a large bowl. Beat with a hand mixer until stiff and soft peaks form. Fold in honey, almond extract, and coconut. With a spoon, scoop out 1 tablespoon portions and drop on a parchment-lined baking sheet.
Foods to Limit or Avoid
Certain foods and ingredients are more likely to disrupt hormone balance. “Unfortunately, these also tend to be the types of things that make up much of the Western diet pattern,” says Panoff. Furthermore, eating a Western diet is associated with a higher risk of obesity which is often associated with hormonal imbalance.
- Ultra-processed foods: These foods have been processed to a degree that you can’t tell what the original whole-food ingredients were. For example, a crinkly package of potato chips, a can of sugary soda, or a fast food hot dog.
- Fried foods: Foods fried in oils can be high in saturated fat and promote inflammation, which works against healthy hormone balance.
- Excessive caffeine: The link between caffeine and hormones is still evolving, but some evidence suggests that excessive consumption of this stimulant may reduce estrogen levels.
- Excessive alcohol: Alcohol denatures protein hormones involved in important processes like lactation, physical growth and development, and insulin sensitivity.
Hormone Balancing Recipes for Menopause
Menopause can be a challenging time. As your body adjusts to lower levels of oestrogen, it can bring with it an array of unwanted symptoms. Alongside making sure you you seek the right treatment, eating the right food can be a powerful way of supporting your body and alleviating symptoms at this time.These recipes have been carefully curated to contain as many ingredients as possible to support the hormonal shifts taking place in our bodies. From the brilliant gut support offered by sauerkraut, to the anti-inflammatory properties of the omega 3 in salmon, these recipes will give your body all the nutrients it needs to navigate this tricky time.(They’re also all super simple to prepare - because menopause is all about making life easier for ourselves!)These three tasty recipes are brought to you by the Marion Gluck Clinic and Menstrual Cycle Nutritionist Giulietta Durante.
Starter: Simple Sauerkraut And Avocado Mash
Menopause has been linked to disruptions in the gut microbiome, which can lead to increased fat gain, lowered metabolism and a greater chance of developing insulin resistance (a pre-diabetic state). Sauerkraut is an easy and effective way of improving your gut health as it feeds beneficial bacteria and improves our lovely microbiome. This easy recipe takes under five minutes to prepare (and is also REALLY tasty!) So what are you waiting for? Time to get mashing!
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Ingredients:
- Serves: 4
- 1 large avocado (or two small ones) - make sure they’re nice and ripe otherwise they’ll be tricky to mash
- 3 tablespoons of sauerkraut
- Juice of half a lemon
- Pinch of sea salt
- Generous twist of pepper
Method:
Chop and mash the avocado up with the back of a fork and then add all the other ingredients and continue to mash until everything is evenly mixed in. Serve with crunchy crackers or veg of your choice (yes, it really is that simple!)
Main: Salmon Florentine
Many traditional recipes for salmon florentine can be quite heavy - this is a lighter take that doesn’t compromise on taste. Salmon is a wonderful source of omega 3, which helps to keep inflammation at bay. This is especially important at menopause as the decrease in oestrogen at this time can lead to an increase in inflammation. This can mean a higher risk of developing chronic conditions such as heart disease, arthritis and dementia. So make sure you get your salmon in on a weekly basis!
Ingredients:
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- Serves: 4
- 3 tablespoons of extra virgin olive oil
- 6 cloves of garlic, peeled and sliced
- 6 shallots, peeled and chopped
- 15 chestnut or button mushrooms, sliced
- Juice of one lemon
- 2 cans coconut milk
- 3-4 sprigs of fresh thyme, woody stem removed
- 4 salmon fillets (preferably wild caught if possible)
- 2 large handfuls of baby spinach, washed
- Sea salt and pepper to taste
Method:
Add the oil, garlic and shallots to a large pan and sauté for 2-3 minutes, until they start softening. Then add the mushrooms and continue to sauté for 5-7 minutes until they start to brown, add half the lemon juice to prevent the mushrooms from sticking to the pan. Add the coconut milk, thyme, salt and pepper. Stir and bring the sauce to a simmer. Add the salmon fillets, place gently in the sauce, cover and cook for five minutes, or until the salmon is cooked gently through (the flesh will become a lighter pink when cooked through). Add the spinach to the sauce, let it wilt for 2-3 minutes, squeeze the second part of the lemon into the sauce, pour into bowls and enjoy steaming hot! (Feel free to serve with extra veggies on the side - steamed sprouting broccoli goes well here).
Dessert: Raspberry and Flaxseed Pudding Parfait
Flaxseeds are a bit of a superfood when it comes to managing menopausal symptoms. They act as a weak oestrogen in the body which has led them to be labelled as nature’s own gentle version of HRT. In fact, some studies have shown that a daily intake of flaxseeds (40g) can help to reduce symptoms such as hot flashes and vaginal dryness. Plus, their high fibre content means they can help to support healthy bowels which is also VERY important for hormone health. So yay for flaxseeds! Ground flaxseeds are easier to digest so either buy them already ground or grind your own if you have a good blender at home.
Ingredients
- Serves: 4
- 80g ground flaxseeds
- 2 teaspoons ground cinnamon
- 300ml unsweetened almond milk
- 1-2 tbsp maple syrup (depending on your taste - the cinnamon also brings its own sweetness to the flavour of this dessert)
- 350g coconut yoghurt (a large tub)
- 100g raspberries
- 80g pecans, chopped
Method:
In a bowl whisk the ground flaxseeds, cinnamon, almond milk and maple syrup. Let it sit for at least 30 minutes up to overnight. Once you’re ready to make the parfaits, take out four medium sized glasses. Layer the coconut yoghurt and flaxseed mix in alternate layers. Top the parfait with raspberry and pecans and enjoy! (Yes, it really is that easy!)
Additional Tips for Hormone Balance
- Manage Stress: Stress can wreak havoc on your hormones. Find healthy ways to manage stress, such as exercise, yoga, meditation, or spending time in nature.
- Get Enough Sleep: Aim for 7-8 hours of quality sleep per night. Sleep deprivation can disrupt hormone production and lead to imbalances.
- Exercise Regularly: Regular physical activity can help improve hormone balance, reduce stress, and promote overall health.
- Consider Supplements: Some supplements, such as omega-3 fatty acids, vitamin D, and probiotics, may help support hormone balance. Talk to your healthcare provider before taking any new supplements.