Hormones play a powerful role in every stage of a woman’s life, and yet they can be some of the most difficult things to manage.
This is especially true for women approaching or experiencing menopause, when the body becomes an ever-changing “chemistry lab.” Many women focus on exercise, supplements or medication to support their health during this time, but often overlook one of the most influential factors: diet.
The food we eat directly affects hormone production, balance and function. By making intentional choices, women can ease symptoms, support overall well-being, and improve their quality of life.
Supporting hormonal health through diet
Hormone imbalances can contribute to issues such as weight gain, mood swings, fatigue, poor sleep, anxiety and brain fog. While these challenges are common, they are not inevitable. Through mindful food choices, women can take proactive steps toward balancing hormones naturally.
Foods to reduce or avoid
Just as certain foods improve hormonal health, others can worsen imbalances. It is best for women who are navigating menopause or hormone fluctuations to reduce or temporarily (permanently is best) cut the following food types:
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Processed sugars and refined carbohydrates (candies, pastries, pizza, pasta, many breads, desserts…)
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Alcohol and caffeine, which can increase anxiety, hot flashes, and sleep disruption
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Dairy and gluten, which may cause inflammation for some individuals
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Fried and highly processed foods
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Artificial sweeteners and additives
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Nitrate-containing meats (like deli meats and bacon)
Beneficial foods to include for hormonal health
Protein for appetite and energy balance
Protein plays a vital role in hormone regulation because it helps release ghrelin and leptin, the hormones that regulate hunger, energy storage and satiety. Without adequate protein, these signals can become disrupted, leading to overeating or energy crashes. Animal-based proteins like chicken, eggs and fatty fish are excellent sources. Fatty fish such as salmon, mackerel, herring, and sardines are particularly valuable because they provide both protein and omega-3 fatty acids. Plant-based proteins—such as beans, lentils, quinoa, tofu, and tempeh—are also excellent, especially for women seeking variety or a vegetarian diet.
Prebiotics and probiotics for gut health
As estrogen levels decline during menopause, gut health often suffers, leading to digestive issues, bloating or changes in metabolism. Probiotic-rich foods like kefir, kombucha, sauerkraut and kimchi replenish healthy bacteria in the gut, which in turn supports hormone balance and immune function. Prebiotic foods—such as garlic, onions, bananas, and asparagus—feed these beneficial bacteria and help them thrive. Regularly consuming prebiotic and probiotic foods (preferably organic) can support smoother digestion and hormonal regulation. I have written several articles on gut health, which can be found on my published articles page. I cannot emphasize the importance of gut health enough.
Carbohydrates and blood sugar regulation
Carbohydrates provide the body with glucose, its main source of energy, but the type of carbohydrates consumed matters greatly. The hormone insulin helps convert glucose into usable energy. However, too much refined sugar or high-glycemic foods can cause insulin spikes, leading to weight gain, inflammation and increased stress on the body—problems that often intensify with decreased estrogen.
Choosing high-fibre, nutrient-rich carbohydrates stabilizes blood sugar and lowers cortisol, a stress hormone linked to weight gain. Foods like oats, sweet potatoes, quinoa, berries and whole grains are ideal, while processed sugars and refined carbs (in breads, baking and pasta, etc.) should be minimized.
Sugar is highly addictive. We consume vast amounts (intentionally and unintentionally), but it is linked to multiple health issues. Our sugar addiction can be quelled by choosing fruit when we have the craving for something sweet.
Healthy fats for hormone production
Healthy fats are essential, as hormones themselves are built from fat and cholesterol. Particularly helpful are the omega-3 fatty acids found in fatty fish, chia seeds, flaxseeds, walnuts, avocados, olive oil, eggs, seeds, nuts and MCT oil. Not only do they support insulin sensitivity but they also help regulate appetite, lower cortisol levels and assist in the production of sex hormones such as estrogen, progesterone and testosterone. Healthy fats should also be staples in a hormone-friendly diet.
Nuts and seeds for balancing hormones
Nuts and seeds are small but nutrient-dense powerhouses. Flaxseeds, rich in lignans (a type of phytoestrogen), mimic natural estrogen in the body and can help regulate menstrual cycles and ease menopausal symptoms. Brazil nuts provide selenium, a mineral that supports thyroid health—essential for metabolism and energy balance. Pumpkin seeds and sunflower seeds contribute zinc and vitamin E, both important for hormone production and reproductive health.
Leafy greens and cruciferous vegetables
Leafy greens like spinach, kale and Swiss chard are rich in antioxidants and vitamins that lower cortisol levels and support estrogen balance. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage contain compounds that help the body metabolize estrogen more effectively. For women dealing with PMS, broccoli’s calcium content may also reduce cramps, mood swings and bloating.
Whole grains like quinoa
Whole organic grains are very beneficial for many areas of health. Quinoa is particularly beneficial for menopausal women because it stabilizes blood sugar, supports testosterone balance, and provides magnesium and phosphorus—minerals that aid sleep, bone health and relaxation. Magnesium also eases PMS and menopausal symptoms, helping reduce irritability and tension.
Fruits for hormonal support
Certain fruits are especially powerful in hormone regulation. Cherries, for example, are high in melatonin, which supports restful sleep and lowers stress hormones like cortisol and adrenaline. Pomegranates act as antioxidants and have been shown to block excess estrogen in the body, potentially reducing the risk of hormone-sensitive cancers like breast cancer.
Avocados for stress and cycle support
Avocados are one of the top healthiest foods, containing beta-sitosterol, which helps balance cholesterol, supports healthy cortisol levels, and influences estrogen and progesterone—the two key hormones regulating ovulation and menstrual cycles. Adding avocado to meals can support reproductive and adrenal health while providing lasting energy.
Beneficial spices and herbs
Curcumin is the active compound in turmeric, and is an excellent natural anti-inflammatory as well as being a plant-based phytoestrogen which may gently balance estrogen levels. It also supports digestion, joint health, blood sugars and weight management among many other health benefits. Turmeric is the base of my own health journey but it is important to understand that not all turmeric is created equal. It must be organic (to avoid ingestion of pesticides, herbicides and fungicides) and the root, as the powder is processed and may be too old to contain adequate curcuminoids.
Moringa leaf is a herb that is packed with antioxidants, calcium, iron and other vitamins. It helps combat inflammation and supports brain clarity, mood regulation, and energy. Since iron often drops during menopause, moringa can be particularly helpful for women experiencing fatigue or brain fog.
Every woman’s body is unique, and what works for one may not work for another. For this reason, it’s important to listen to your body and work with a health-care professional to create a nutrition plan that supports your personal needs.
If you suspect you are entering perimenopause or menopause, discussing your symptoms with your doctor, nutritionist and/or naturopath can provide clarity and support.
Eating for hormonal health is not about strict dieting or deprivation—it’s about nourishing the body with foods that support balance, resilience and long-term vitality.
To your healthy and sane transition through the menopausal years.
Claire Nielsen is a health coach, author, public speaker and founder of www.elixirforlife.ca. The information provided in the above article is for educational purposes only and is not a substitute for professional health and medical advice. Please consult a doctor, health-care provider or mental health practitioner if you're seeking medical advice, diagnoses and/or treatment.
