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The idea that certain foods can support hormonal wellbeing is not new. For centuries, people have turned to food to help with everything from supporting stress management and sleep quality to supporting overall wellbeing. But what foods are often included in hormone-supportive eating patterns?
In this article, we will explore some foods that may support hormone-related wellbeing as well as other ways to support hormonal wellbeing, such as exercising regularly and managing stress. We will also discuss foods some people choose to limit when trying to maintain overall wellbeing.
Diet can play an important role in hormone-related wellbeing, first and foremost by helping you to maintain a weight that works for you. Having too much or too little adipose (fat) tissue can affect your hormones. Here are 9 food types you can consider for supporting hormone-related wellbeing:
Leafy vegetables are important low-calorie sources of essential vitamins and minerals. They are also often included in eating patterns that support overall wellbeing, for a couple of reasons.
First, they are low in calories and high in fiber. Since getting nutrition without excess calories can be helpful for maintaining a stable weight, leafy vegetables are a great staple for anyone looking to support their overall wellbeing. Second, leafy vegetables contain phytonutrients that may support overall health (10).
Thirdly, they offer an excellent source of vitamin K. Some animal research suggests vitamin K may be involved in normal hormone-related processes. Finally, these vegetables provide ample amounts of folate. Folate plays an important role in reproductive system function.
Some leafy greens to include in your diet are:
Read More: Hormones And Weight Gain: 7 Hormones That Control Your Weight And How To Balance Them
In addition to many nutrients that our bodies need for proper functioning, root vegetables also contain fiber, which can support satiety and weight management (22).
Some root vegetables to include in your diet are:
Cruciferous vegetables contain phytonutrients (including compounds sometimes called indoles) that are being studied for how they may interact with normal body processes (16). Some people choose nutrient-dense, fiber-rich foods like these to support overall wellbeing during different life stages (4).
These vegetables are also high in fiber. This can help support more steady energy and reduce the “ups and downs” some people feel throughout the day. Plus, fiber can support digestion and satiety, which may help with weight management.
Some research suggests that nutrient-dense vegetables like broccoli and Brussels sprouts can support overall wellbeing as part of a balanced diet (5).
Finally, cruciferous vegetables are nutrient-dense and can be a helpful addition to a balanced diet during different life stages, including midlife (3).
Some cruciferous vegetables to include in your diet are:
Fermented foods may support overall wellbeing in a few ways. First of all, they contain bacteria that can support digestion and nutrient absorption. Secondly, fermented foods can support a healthy gut microbiome, which is often linked to overall wellbeing (12).
Examples of fermented foods include:
Dietary fat has been given a bad rap in the past due to its association with some health risks. However, not all fats are created equal. Different types of dietary fats can have different effects on the body and its everyday functions (20).
Including sources of unsaturated fats can support overall wellbeing and provide energy.
Some good sources of healthy fats include:
Eating fish twice per week may support brain health and overall wellbeing. Fish is also a source of omega-3 fatty acids, which may support overall health as part of a balanced diet (9).
Some types of fish that you should eat often include:
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Eating whole grains that are rich in fiber can help keep your intestinal tract working well. Whole grains may also support steadier energy levels throughout the day and may help reduce cravings for less nutritious foods (11).
Some types of whole grain include:
Conventionally grown fruits and vegetables are often exposed to pesticides and other chemicals, which some sources describe as endocrine disruptors. It isn’t clear whether this has a meaningful impact on our health or hormone levels, but if the idea concerns you, buying organic whenever possible or washing produce thoroughly before consuming are ways to limit exposure (15).
Nuts and seeds can be a helpful addition to a balanced diet, including during different life stages. These nutrient-dense foods provide unsaturated fats and other nutrients that may support steadier energy levels and overall wellbeing (18).
Some types of nuts and seeds include:
Herbs and spices can be a simple way to add flavor and variety to your meals. For example, turmeric contains a compound that is being studied for its potential role in overall wellbeing. Using spices like curry powder in your cooking can be an easy way to incorporate them into your diet (1):
Read More: Low Estrogen Diet: Balance Your Hormones Through Your Meal Plan
There are certain foods some people choose to limit to support overall wellbeing. These include:
Many processed foods are high in refined carbohydrates, which are broken down into sugar in the body. This can contribute to quick energy ups and downs and may make it harder for some people to stick to their eating goals (23).
Instead of snacking on chips or candy bars, choose options like:
Excessive sugar intake may be linked to energy crashes and more frequent cravings for some people (13).
Processed animal products may contain certain additives or compounds that some people prefer to limit (15).
Processed meats can also be high in sodium and saturated fat, so some people choose to have them less often as part of a balanced diet.
Many people choose to limit trans fats as part of a balanced diet, since they’re generally considered less supportive of overall wellbeing.
Alcohol is often associated with parties, celebrations, and social settings. Some people find that drinking alcohol can affect how they feel day to day, so they choose to limit it. Alcohol can also affect sleep quality for some people (8).
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While diet can play an important role in overall wellbeing, it’s not the only factor. Other habits that may support how you feel day to day include:
A sedentary lifestyle can affect how you feel day to day, and regular movement can support overall wellbeing. Physical activity may also help support steady energy levels throughout the day. You can exercise indoors or outdoors depending on your preference.
Stress can affect how you feel day to day. To help manage stress, you can try yoga, meditation, taking a walk outside, or deep breathing exercises (2). Changing your environment can also help — for example, if certain situations make you feel uncomfortable, consider taking a step back when you can.
Eating too much can make you feel bloated and lethargic. Eating too little can also leave you feeling low on energy and make it harder to meet your nutrient needs (19). Many people find that eating regularly throughout the day helps support steadier energy. The key is to find an approach that feels sustainable for you!
Quality sleep can support overall wellbeing and help you feel more rested. It may also help with stress management and steady energy levels throughout the day. Many adults aim for around 7–9 hours of sleep per night, though needs vary.
Your diet can play an important role in overall wellbeing by providing nutrients your body uses day to day and helping you maintain routines that work for you. If you’re looking for a simple place to start, you might choose to limit ultra-processed foods and added sugar, drink water regularly, and include more fruits and vegetables. Regular movement and consistent sleep can also support how you feel day to day.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!