These foods will help boost your hormone health.
For the woman who is feeling a little off balance lately, whether it’s mood swings, low energy, weight gain, or maybe trouble sleeping, your hormones could be trying to tell you something. What you eat can play a big role in how you feel. In fact, a few simple swaps and additions to your diet can have a big impact on your overall hormonal balance.
Tanna Fox shared seven of her favorite hormone-friendly foods that can help you feel more balanced and energized.
Omega-3s: The Inflammation Fighters
“Omegas have a secret power to be able to reduce our body’s inflammation,” Tanna said. Omega-3 fatty acids are essential for reducing internal inflammation, which is often triggered by stress, poor sleep, or low-quality food.
Tanna recommended supplementing with 1,000 to 3,000 milligrams daily. “When our inflammation’s low, hormones start to feel like they can be comfortable and do their job much better,” she emphasized. While you can get Omega-3s from fatty fish like salmon, a high-quality supplement helps you with consistent intake.
Benefits of Omega-3s
- Support Hormone Production
- Reduce Inflammation
- Can Ease Menopausal Symptoms
- Support Thyroid Function
Avocados: Fat That Fuels Hormones
“A lot of the vitamins we eat are fat soluble like A, D, E, and K… if we don’t have the healthy fats in there, the vitamins can’t come in, can’t do their job, and then the hormones are like, well wait, I need that vitamin to function really well.” Tanna explained. Avocados are rich in healthy fats that help your body absorb essential vitamins. These vitamins are crucial for hormone production and function. Plus, avocados help keep you full and curb cravings, making them a great daily addition to your meals.
Benefits of Avocados
- Rich in Healthy Fats
- Loaded with Vitamins Which Support Adrenal Health & Stress Hormone Regulation
- Contain Vitamins that Help Reduce Cortisol Levels
Broccoli: The Detox Powerhouse
“Broccoli has an ability to go in and help pull out and extract any gunk that’s laying around in our body,” Tanna mentioned. Though not everyone’s favorite, broccoli plays an important role in hormone health by helping in detoxification. It helps the body shed old hormones, making room for new, balanced ones. Whether steamed or roasted, incorporating broccoli regularly can support monthly hormonal cycles and even help prevent disease.
Benefits of Broccoli
- Supports Estrogen Detoxification
- Promotes Liver Function
- Helps Regulate Blood Sugar
- Supports Thyroid Health
Flax Seeds: Estrogen’s Natural Ally
“Flax has a cool property… it mimics kind of what estrogen does in your body,” Tanna said. Flax seeds contain lignins, compounds that help balance estrogen levels. This can reduce mood swings and support overall hormonal stability. Tanna even shared a quick recipe for a simple flaxseed muffin. It’s an easy, fiber-rich way to get your daily dose.
90-Second Flaxseed Muffin
- 4 tablespoons of flax
- 1 egg
- 3/4 teaspoon baking soda
Whisk together and microwave for 90 seconds. Tanna recommended adding Everything But the Bagel Seasoning, toasting and adding cinnamon, honey, bananas, and salt, or eating with an egg.
Benefits of Flax Seeds
- Help Balance Estrogen Levels
- Support Estrogen Detoxification
- Support Menstrual Health
Probiotics: Gut Health = Hormone Health
“There is a strong link to gut health and hormone health,” Tanna emphasized. A healthy gut is essential for hormone synthesis and communication between the gut and brain. Probiotics support this process, enhancing mental clarity, immune strength, and hormonal balance. Tanna suggested small daily servings of probiotic-rich foods like kefir or yogurt to keep your gut flora thriving.
Benefits of Probiotics
- Support the Gut-Hormone Connection
- Improve Mood and Stress Response
- Reduce Inflammation
Sweet Potatoes: Vitamin-Rich Support
“Sweet potatoes are on the list because they are really high in vitamin A and vitamin C,” Tanna emphasized. These vitamins support the thyroid and adrenal glands, both of which are key players in hormone regulation. Sweet potatoes are not only nutritious but can also be easy to prepare in the air fryer.
Benefits of Sweet Potatoes
- Rich in Complex Carbs With Stabilize Insulin Levels
- Packed With Vitamin A Which Supports Production of Progesterone
- Contains Manganese and B Vitamins Required for Hormone Production
Nuts & Seeds: Mineral Boosters
“Nuts and seeds are loaded with minerals and zinc and selenium… that really make sure, again, there’s a balance.” — Tanna said. Packed with essential minerals, nuts and seeds help maintain hormonal balance and provide sustained energy. They’re easy to sprinkle into meals or enjoy as snacks, making them a simple and powerful addition to your hormone-friendly diet.
Benefits of Nuts & Seeds
- Rich in Healthy Fats Essential to Hormone Production
- Helps Stabilize Blood Sugar Levels
- Supports Thyroid Health
Find more health advice from Tanna on Instagram, @live.right.nutrition.
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