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Word Hormones on wooden cubes against a green background.

The best foods for hormonal health

Peer reviewed by Dr Colin Tidy, MRCGPAuthored by Victoria RawOriginally published 13 May 2025

If you think you might have a hormone imbalance, it's best to visit your doctor for a formal diagnosis. They can advise you on the best course of action to get you feeling better. There are various types of treatment available to help you manage your hormones. Some of these include making changes to your lifestyle - such as paying close attention to what you eat.

In this article:

Your body depends on hormones to function correctly. These chemical messengers transmit signals to different parts of your body, helping everything work in balance.

A disruption in your hormone levels can be due to several reasons. This is why it's important to get checked out by your doctor and resist the temptation to self-diagnose.

Helena Barham, Nutritional Therapist, Founder of Nourish&Be, London UK explains that - depending on your circumstance - signs of a hormone imbalance can present in various ways.

Some of the most common include:

  • Irregular menstrual cycles - heavy, painful or missing periods.

  • Struggling to get pregnant.

  • Extreme tiredness (fatigue).

  • Mood swings - such as irritability, anger, anxiety or depression.

  • Digestive discomfort - such as bloating.

  • Unexplained weight gain or loss.

  • Hair loss, thinning or excessive growth.

  • Low libido - reduced sex drive.

  • Hot flashes or night sweats.

  • Sleep disturbances.

  • Acne.

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How does diet affect your hormones?

A healthy diet rich in essential nutrients can help support and stabilise your hormone levels.

Barham says you should never underestimate the role of gut health in hormonal health.

"Any diet that is aggravating your gut - rather than feeding it - can negatively affect your hormone function," she explains. "The gut is so important for hormone detoxification, and poor gut health can mean that hormones are not detoxified properly. As a result, excess hormones can hang around in your body."

Barham adds that if your gut isn't in good shape, this can also lead to inflammation as a result of 'leaky gut'. This is when the lining of your small intestine becomes damaged, causing harmful substances to pass through into your bloodstream, which can affect your hormone metabolism.

She shares simple ways to support your gut health:

  • Avoid major gut aggravators - such as ultra-processed foods, excess fat and sugar.

  • Eat plenty of fibre - including plant-based foods, whole foods and a variety of herbs and spices.

  • Watch your blood sugar - a diet high in sugar, along with bad dietary habits such as over-snacking, can lead to insulin resistance. This could alter your testosterone and oestrogen levels.

The best foods for hormone health

If you're curious about which foods to incorporate into your diet, some might be more beneficial than others.

Barham highlights some of the most important sources:

  • High fibre foods - such as whole foods, wholegrains and vegetables. These support gut health and help your body to detoxify and get rid of excess hormones.

  • Cruciferous vegetables - such as broccoli, kale and sprouts to support detoxification of hormones in your liver.

  • Fermented foods - such as sauerkraut, kimchi, live kombucha for liver and gut health.

  • Olive oil - healthy fats and cholesterol serve as essential building blocks for hormone production.

  • Omega-3s - such as fish are a powerful anti-inflammatory to support hormone regulation and production.

  • Flax seeds - may help to balance oestrogen function.

  • Seawood and brazil nuts - could boost thyroid hormone production and function.

  • Berries - are rich in antioxidants which reduce inflammation and support health hormone production.

  • Protein - adequate protein intake is important for reproductive hormone regulation.

Continue reading below

Foods that disrupt your hormone balance

Just as some foods - and eating habits - can support hormone health, others may have a negative impact.

Barham explains that these can include:

  • High processed food intake - along with a diet of too much sugar and artificial sweeteners, can significantly disrupt your gut health and blood sugar balance.

  • Constant snacking or drinking - beverages other than water or herbal tea may lead to unhealthy blood sugar levels. This, in turn, negatively affects your testosterone and oestrogen levels.

  • Alcohol - some people have heightened sensitivities that can interfere with hormone production. In these cases, it’s advisable to avoid alcohol if you suspect a hormone imbalance.

  • Deep-fried foods and seed oils - fast food is often deep-fried in seed oils that can become oxidised, placing added strain on your body’s detoxification systems.

"There is nothing wrong with good quality seed oils," says Barham. "It is typically the seed oils used in fast food outlets that are more dangerous because they have oxidised."

Lifestyle habits that support hormonal health

Sync your diet with your cycle

Alongside a diet tailored for hormone health, some lifestyle changes can further support balanced hormones.

Barham advises that women shouldn’t expect their appetite or energy levels to remain constant throughout their menstrual cycle.

"In the luteal phase - the second part - of your cycle, your basal metabolic rate increases, indicated by an increase in body temperature," she explains. "Sustaining this temperature rise for the 2 weeks or so requires an extra 2-300 calories per day."

Barham says that ignoring this need may lead to more severe pre-menstrual syndrome (PMS) symptoms such as irritation, anger and 'hanger'.

"I always allow myself a healthy snack or slightly bigger meals during this phase," she adds.

Drink up and step outside

Drinking around 6-8 glasses of water a day is vital for your health in lots of ways.

Barham explains that staying well-hydrated helps support your body’s natural hormone detoxification.

"I always start my day with at least half a litre to get a head start on hydration," she says.

She recommends that you should also get daily exposure to daylight - especially in the morning.

"Daylight - not necessarily sunlight - even when it is cloudy can still offer health benefits for your body," she adds.

Avoid xenoestrogens

Xenoestrogens are external substances that mimic oestrogen in your body, and can affect everyone - regardless of your gender.

Barham explains that these molecules can have a detrimental effect on your hormone balance.

She outlines common sources of xenoestrogens:

  • Plastics - such as food containers and clothes.

  • Some beauty and hygiene products - such as lotions, perfumes and nail polish.

  • Various household cleaners - such as washing powders and liquids, all-purpose cleaners and air fresheners.

"Clean up your skincare routine, look for low-tox cleaning products," Barham advises. "Avoid heating food in plastic containers, and steer clear of plastic clothes."

Address your stress

Excessive stress can take a serious toll on many of your bodily systems, with a particularly strong impact on your hormones.

"Try breathing exercises, walking in nature, and some slow movement practices to help you de-stress," says Barham.

Eating a nutritious diet is good for you in many ways - not just for supporting hormonal health. If you're considering dietary changes to improve your hormone balance, it's important to consult with a nutritional therapist or healthcare provider first. While certain foods may help balance your hormones, a professional can help determine what's best for your individual needs.

Article history

The information on this page is peer reviewed by qualified clinicians.

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