Almost every bodily function, including your mood, energy levels, metabolism, and menstrual cycle, is significantly influenced by hormones. You may feel bloated, agitated, exhausted, or strange if they’re not balanced. In my last piece, we discussed the symptoms of hormone imbalance and what to do about it. The food you eat is one of the best (and most natural!) methods to support your hormones. Let’s examine some of the best foods for hormone balance that you can start including on your plate right now.
The food you eat is one of the best (and most natural!) methods to support your hormones. With the correct nutrition, your body can produce, regulate, and detoxify hormones more effectively, resulting in better energy, clearer skin, happier moods, and fewer PMS symptoms.
The good news? To begin, you don’t require a complicated diet or pricey supplements. We’ll look at ten hormone-friendly foods in this piece that you may incorporate into your meals.
- Leafy Greens and Cruciferous Vegetables
Leafy greens like spinach, kale, and Swiss chard are great for hormone balance. And cruciferous veggies like broccoli, cauliflower, and brussels sprouts. In Kenya and other parts of Africa, traditional greens like sukuma wiki(collard greens), managu(African nightshade), and terere (amaranth) are also available. They contain fiber, vitamins, and minerals your body needs to support healthy hormone function.
They’re helpful for your liver, which helps break down and remove excess hormones like estrogen. Cruciferous veggies also contain compounds that support healthy estrogen balance and may help prevent estrogen dominance.
How to use them:
⦁ Toss them into salads, soups, smoothies, or stir-fries.
⦁ Lightly steam cruciferous veggies to make them easier to digest.
⦁ Aim for a variety—different greens = different nutrients - Healthy fats
They are found in macadamia nuts, peanuts, avocados, and salmon. These are rich in omega-3 fatty acids, which help increase insulin sensitivity by preventing cortisol levels from increasing during stress.
Omega-3s also help regulate cortisol (your stress hormone) and support your brain, mood, and menstrual cycle. Many women experience hormonal symptoms like mood swings, anxiety, or painful periods, and omega-3s have been shown to ease some of these issues.
They also reduce inflammation, which is important because chronic inflammation can throw your hormones out of balance. - Fiber-Rich Foods (Especially Whole Grains & Legumes)
Fiber helps your body get rid of excess hormones—especially estrogen—through digestion and regular bowel movements. It also supports gut health, which plays a big role in hormone regulation.
Include: Oats, brown rice, lentils, beans, chia seeds, and sweet potatoes. - Fermented Foods
Your gut microbiome is directly linked to hormone balance, particularly estrogen metabolism. Fermented foods provide probiotics that nourish the good bacteria in your gut and help reduce inflammation.
Include: Yogurt (unsweetened), kefir, kimchi, sauerkraut, and fermented African foods like uji or fermented cassava (e.g., kivunde in some regions). - Antioxidant-Rich Fruits (Especially Berries)
Fruits like blueberries, strawberries, and blackberries are rich in antioxidants. These protect cells from damage and help balance hormones naturally. They also support blood sugar stability, which is key for managing insulin and other hormone levels.
Include Fresh or frozen berries in smoothies, oatmeal, or snacks