The Best (and Worst) Foods for Hormone Health

Alexandra
Jul 22
3 min read

What you eat becomes your hormones — here’s what to eat (and what to avoid) for better mood, clearer skin, balanced energy and a healthier cycle.

Your hormones are built from the nutrients you feed your body. Every bite you eat becomes a message — to your brain, your gut, your ovaries, and your skin.

And the truth is: most women were never taught this.

So if your mood swings are unpredictable, your skin is flaring up, your energy crashes in the afternoon, or your cycle feels like a rollercoaster — food is the first place to look.

Let’s walk through the best (and worst) foods for hormone health — and how you can start supporting your body today.

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The Best Foods for Hormone Balance

1. Healthy Fats Your hormones are literally made from cholesterol and fats. Low-fat diets often leave women depleted, tired, and hormonally out of sync.

Include:

Avocados
Extra virgin olive oil
Flaxseeds (great for estrogen balance)
Chia seeds
Wild-caught salmon

Why it works: These fats support hormone production, brain function, skin glow, and regulate inflammation.

2. Cruciferous Veggies These veggies are powerful hormone helpers, especially for oestrogen balance.

Include:

Broccoli
Kale
Cabbage
Brussels sprouts

Why it works: They contain indole-3-carbinol, which supports your liver in metabolising and eliminating excess oestrogen (crucial for conditions like PCOS or PMS).

3. Fibre + Protein Combo Fibre helps clear excess hormones, while protein supports muscle repair, blood sugar, and energy.

Include:

Oats + eggs
Lentils + leafy greens
Berries + protein smoothies
Chicken or tofu with quinoa

Why it works: This combo stabilises blood sugar — which keeps insulin, cortisol, and sex hormones in check.

The Worst Foods for Hormonal Health

1. Refined Sugar Sugar spikes insulin, which throws off hormonal balance and increases inflammation.

Avoid or reduce:

Sugary cereals
Sweets
Soda & energy drinks
Hidden sugars in sauces

Why it matters: Too much sugar worsens PMS, mood swings, acne, and energy crashes.

2. Industrial Seed Oils These are often found in processed, fried, or packaged foods.

Avoid:

Canola oil
Soybean oil
Sunflower oil
Corn oil

Why it matters: These oils are high in omega-6 and contribute to chronic inflammation and hormone disruption.

3. Excess Caffeine One cup might help you start the day — but multiple cups can stress your system.

Avoid:

More than 1–2 cups daily
Energy drinks with added sugar

Why it matters: Caffeine raises cortisol, the stress hormone — which can suppress ovulation, delay periods, and increase anxiety.

Final Thoughts: It’s Not About Perfection — It’s About Support

You don’t need to eat perfectly to have balanced hormones.

But becoming aware of what supports your body (and what doesn’t) is a beautiful place to start. Try swapping one thing at a time — and notice how your body responds.

You deserve to feel energised, calm, and hormonally supported — every day.