Hormones are like your body’s internal orchestra—when they’re in tune, everything feels harmonious. But when they’re out of whack, it can affect your energy, mood, sleep, and more. The good news? You can support hormone balance naturally by being mindful of what’s on your plate. Here are the best foods to keep your hormones happy and thriving.

1. Healthy Fats for Hormone Production

Hormones need fat to function properly, so don’t shy away from the right kinds. Focus on sources like avocado, nuts, seeds, olive oil, and fatty fish like salmon. These fats support the production of key hormones and help reduce inflammation, which can wreak havoc on your endocrine system.

2. Cruciferous Vegetables for Detoxing Excess Hormones

Broccoli, cauliflower, kale, and Brussels sprouts aren’t just good for you—they’re great for your hormones. These veggies contain compounds that help your liver process and eliminate excess estrogen, keeping your levels in check. Pro tip: steam them lightly to enhance their nutrient absorption.

3. Fiber for Gut Health and Hormone Regulation

Your gut plays a major role in balancing hormones, and fiber is its best friend. Foods like oats, lentils, quinoa, and berries help keep digestion smooth and aid in the removal of excess hormones. A healthy gut equals a better hormonal balance.

4. Protein for Blood Sugar Stability

Stable blood sugar is crucial for hormone health, and protein is key to avoiding those dreaded sugar spikes. Include lean meats, eggs, beans, or tofu in your meals to keep energy levels steady and reduce the risk of cortisol (stress hormone) overload.

5. Seeds for Hormone Harmony

Seed cycling—rotating specific seeds during different phases of your menstrual cycle—is trending for a reason. Flaxseeds and pumpkin seeds can support estrogen during the first half of your cycle, while sunflower and sesame seeds help boost progesterone in the second half. Even if you’re not cycling, seeds are packed with nutrients that support overall hormonal health.

6. Fermented Foods for a Healthy Gut

A balanced gut microbiome is critical for hormone regulation. Fermented foods like yogurt, kimchi, sauerkraut, and kefir are rich in probiotics that promote gut health and help with the metabolism of hormones like estrogen.

7. Dark Leafy Greens for Magnesium

Magnesium is a powerhouse mineral that calms the nervous system, reduces stress, and supports hormone production. Spinach, Swiss chard, and other leafy greens are excellent sources to include in your meals or smoothies.

Foods to Limit

To keep your hormones in check, it’s just as important to minimize certain foods:

• Processed foods high in trans fats and refined sugars can disrupt hormonal balance.

• Alcohol can overburden your liver, which is essential for hormone detoxification.

• Caffeine in excess may elevate cortisol levels, so moderation is key.