Top Seven Hormone Balancing Foods Every Woman Should Know About

One of my favorite parts of working with clients is teaching them about what foods help to support their hormone balance goals and how to incorporate these into their daily routines.

Hormones have a significant impact on our overall health and well being because they play a major role in everything from our menstrual cycle to controlling our appetite, weight, and mood. 

The good news is nutrition can be a powerful tool for addressing hormonal imbalances. Incorporating the right kinds of healthy foods can go a long ways in helping to reduce the symptoms of hormonal imbalance, including depression, hot flashes, weight gain, mood swings, and even skin issues like acne.

Below is a list of the top seven hormone balancing foods every woman should know about.

1.  Avocados

Avocados are great source of healthy monounsaturated fats that are essential for hormone synthesis. Avocados also contain plant sterols which can help block estrogen absorption and promote progesterone production. A bonus is that the nutrients from avocados are great for your skin and may help increase skin elasticity and firmness.

Eating half of an avocado per day is generally all you need to get the beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium, and lutein.

2.  Spirulina

Are you familiar with the blue-green algae found in ponds and lakes? Well, it is known as Spirulina and it contains high amounts of magnesiu​m, calcium, and potassium. These hormone-balancing nutrients can help reduce mood problems, cramps, inflammation, and breast tenderness. 

You can stir a small spoonful of spirulina powder into a glass of water and drink it straight or add some to a smoothie.
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3.  Pumpkin Seeds

Pumpkin seeds are an excellent source of magnesium (which most people are deficient in) and this can help reduce bloating, cramping, and PMS symptoms. Not to mention pumpkin seeds are also a great source of zinc, which plays a role in keeping your estrogen and progesterone levels balanced and promotes a healthy immune system.

Since they’re so easy to carry around, pumpkin seeds make an ideal hormone-friendly snack. Enjoy a handful when you're on-the-go, sprinkle into salads for added crunch, or use them to garnish your favorite soups. 

4.  Salmon

Not only is salmon beneficial for brain and heart health, it's also helpful for balancing your hormones thanks to omega-3 fatty acids which serve as a building block for hormone synthesis. Salmon's anti-inflammatory properties can help fight skin irritations, including eczema and acne, support brain health, and may reduce joint aches and pains as well.


Salmon is extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or poached, or served raw in sushi and sashimi. Choose wild-caught salmon over farm-raised salmon whenever possible to avoid toxins and other contaminants like pesticides or antibiotics that may disrupt hormone balance.
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5.  Cruciferous Vegetables

​Broccoli, broccoli sprouts, brussels sprouts, cabbage, cauliflower, kale, and bok choy are all known as cruciferous vegetables. These types of vegetables contain a compound called Diindolylmethane or DIM, which has been shown to help reduce high estrogen levels and support liver detoxifcation to rid the body of excess hormones. Cruciferous vegetables also provide plenty of essential nutrients and fiber to assist good gut health.

​Incorporate cruciferous vegetables into smoothies, salads, soups, casseroles, and omelets. Or enjoy them roasted as a side dish with your favorite meals.
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6.  Eggs

Eggs are a great source of nutrients essential for healthy hormones. They’re full of vitamin D and vitamin B6, which are both beneficial for estrogen metabolism. Eggs are also a good source of HDL ("high-density lipoprotein") cholesterol, which is the good cholesterol your body needs for creating hormones.

Enjoy eggs for breakfast mixed with your favorite veggies or hard boil some for a protein-packed snack.
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7.  Flax Seeds

Flax seeds are well known for promoting hormone balance, especially estrogen balance. They're a great source of dietary fiber which will help you have smooth bowel movements and healthy daily elimination gets rid of excess estrogen. Fiber is also beneficial for helping to keep your appetite in check if you’re trying to stay slim or lose weight. 

Whole flax seeds contain both the healthy fiber and fats you need – but to be absorbed, they have to be ground into a meal or powder. Simply add 1-2 tablespoons of ground flax seed to a daily smoothie, mix it into your favorite yogurt, or stir into a soup.
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I hope this gives you some good insight into how you can incorporate some of these nutritious foods into your daily routine to improve your hormonal health and help you feel your best.
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If you would like additional coaching support with nutrition of help navigating hormone imbalance, book a free consultation call by clicking HERE. 
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