10 Great Foods for Balancing Hormones & Improving Gut Health

3. Flaxseeds

Flaxseeds are an excellent source of lignans, a type of phytoestrogen that can help balance estrogen levels in the body. Lignans compete with more potent estrogens for binding to estrogen receptors, which can help mitigate symptoms of estrogen dominance, such as heavy menstrual bleeding and PMS.

Flaxseeds are also rich in alpha-linolenic acid (ALA), another type of omega-3 fatty acid, and fibre. Both of these nutrients support gut health by promoting healthy digestion and reducing inflammation in the gastrointestinal tract.

I buy big packs of chia, flax and mixed seeds, mix them all together and have them on top of Greek yoghurt with honey, practically every day. Or try sprinkling on top of salads or soups. The trick is to add these things to dishes you already love.

4. Yogurt and Fermented Foods

Yogurt, kefir, and other fermented foods are excellent sources of probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome is essential for balanced hormone levels, as it influences estrogen metabolism and the body's ability to eliminate excess hormones.

Probiotics in these foods can help alleviate digestive issues such as bloating and irregular bowel movements. They also support the production of short-chain fatty acids, which have anti-inflammatory properties and can enhance overall gut function.

Sauerkraut is a great one, and makes a fantastic side dish, plus it keeps for ages - bonus! Pile on top of beans on toast, or soup, or add in to a steak or lean sausage sandwich.

5. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are nutrient-dense and provide essential vitamins and minerals, including vitamin K, folate, and magnesium. Vitamin K is important for blood clotting and bone health, while folate supports cellular function and DNA synthesis, which are crucial for hormonal balance.

Magnesium plays a role in over 300 biochemical reactions in the body, including hormone regulation. It helps manage stress levels by supporting the adrenal glands, which produce hormones like cortisol. Consuming leafy greens can help reduce symptoms of PMS and support overall hormonal health.

I love adding spinach to things like green smoothies, butter chicken, curries or stews, and kale and chard are great roasted in the oven or quickly stir fried with your favourite seasonings or nuts.

6. Sweet Potatoes

Sweet potatoes are a rich source of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for hormone production and regulation, and it also supports a healthy gut lining. A well-functioning gut lining is crucial for preventing leaky gut syndrome, a condition where toxins and undigested food particles enter the bloodstream.

Additionally, sweet potatoes are high in fibre, which aids digestion and supports a healthy gut microbiome. Their complex carbohydrates help stabilise blood sugar levels, which is important for hormonal balance and reducing symptoms of insulin resistance.

Now, I must admit that (despite repeated attempts), none of us are particular fans of sweet potato in our house. I've tried so many recipes, roasting etc... but to no avail. My final solution; soups! You can make so many varieties with sweet potato and squash, and it's the perfect solution if, like us, you're not overly keen.

7. Chia Seeds

Chia seeds are another excellent source of omega-3 fatty acids and fibre. They also provide a range of essential minerals, including calcium, magnesium, and phosphorus. The high fibre content in chia seeds supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.

And the omega-3s in them help reduce inflammation and support hormone production. They are particularly beneficial for managing symptoms of hormonal imbalances, such as mood swings and skin issues.

Chia pudding is a great high-protein breakfast too and you can try so many different flavour combinations. Blend in things like banana or vanilla extract, or even a smidgen of peanut butter, then top with all your favourite fruits and nuts.

8. Avocados

Avocados are rich in healthy monounsaturated fats, which are crucial for hormone production and balance. These fats support the production of steroid hormones, including estrogen and progesterone. Additionally, avocados provide a wealth of vitamins and minerals, including vitamin E, potassium, and B vitamins, all of which play roles in hormone regulation and overall health.

Avocados also contain fibre, which supports digestive health and helps maintain stable blood sugar levels. Stable blood sugar levels are important for hormonal balance and can help reduce symptoms of hormonal fluctuations.

If you find avocado by itself a bit bland or 'meh', try making your own, fresh guacamole. I guarantee you will never by shop bought stuff again! Or blend in to smoothies (as an alternative to banana) for extra creaminess.

9. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and pumpkin seeds, provide a variety of nutrients beneficial for hormonal health. They are rich in essential fatty acids, vitamins, and minerals, including zinc, which supports the production of sex hormones and helps regulate menstrual cycles.

The healthy fats in nuts and seeds help maintain hormone balance and support overall gut health by promoting a healthy gut microbiome. They also provide fibre, which aids digestion and helps prevent constipation.

Did you know you can make pesto with all kinds of nuts? And my partner makes fantastic pasta sauce with walnuts and cream. Pumpkin seeds make perfect, crunchy salad-toppers too, and almonds can be flaked on top of cereals or healthy, home-made cakes.

10. Berries

Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants, particularly vitamin C and polyphenols. These antioxidants help reduce oxidative stress and inflammation, which can impact hormone levels and gut health.

Vitamin C supports the adrenal glands, which produce cortisol, a hormone involved in the stress response. By reducing oxidative stress, berries can help alleviate symptoms of hormonal imbalance, such as fatigue and mood swings. Their fibre content also supports digestive health by promoting healthy bowel movements and feeding beneficial gut bacteria.

We have blueberries almost every day, and I recently discovered the convenience of frozen ones too. You can bring to the boil with a dash of water and some chia seeds too, to make a fantastic, jammy sauce for pancakes or porridge.

Don't feel like you have to incorporate all of these at once! If some of these foods are new to you, just focus on one at a time, week by week, and think about how you could add them to existing things you already eat, or like. Or perhaps you could adapt some of your tried and tested favourites to include them? If you find any fantastic recipes you love, please share them below!