Hormone Harmony: Foods That Balance Hormones in Women + 6 Recipes

by Maria Konou

Throughout their lives, almost all women tend to experience “hormonal problems” also referred to as hormonal imbalances. Why? Women’s hormones are not static, they fluctuate and change depending on age, habits, lifestyle, and so on. That is why it is important to understand how your lifestyle and food habits affect your hormones. Hormonal imbalance in women is so common yet not many women know what to do and how to solve this issue. With the proper care, some lifestyle changes, and proper nutrition, you will be able to keep your hormones in check and live a stress-free life. In this article, we will talk all about hormone harmony! We will show you what foods you should avoid and foods that balance hormones in women that need to become a bigger part of your diet.

These are just some of the foods that help balance hormones in women

the best hormone balancing foods

What’s more, we will explore 6 delicious hormone-balancing and healthy recipes for you to try out! So, continue reading if you want to know how to keep your hormones happy:

Keep your hormones happy with a balanced diet and plate

hormone balancing plate structure

How does food affect your hormones?

So, how do food and nutrition actually affect your hormones? Our brains are constantly communicating with the rest of our bodies thanks to hormones. In order to maintain balance, our hormones work together with the help of the endocrine system. all of our hormones are constantly impacting one another and sending signals to our brains. So, if a hormonal imbalance occurs in the body, this will throw all of our hormones. And, this has a huge impact on our body, its functions, and important things like the menstrual cycle, fertility, the condition of the skin, stress levels, weight changes, brain function, overall mood, sleep, and general wellbeing.

The main hormones that affect women are estrogen, progesterone, and testosterone

female hormones estrogen rich foods

That is where proper diet and nutrition come into play. The energy and nutrients we obtain from our diet are the raw materials our bodies need in order to produce hormones and fuel our bodies as a result. So, if your diet is not that balanced and healthy, it won’t be able to supply enough energy to make all the hormones your body needs. As a result, your body will start prioritizing the production of stress hormones, since they are essential for your survival. All of this ultimately leads to unhealthy fluctuations and changes in your hormone levels, which lead to various unpleasant symptoms.

During the natural cycle, these hormones fluctuate 

cm graphs

Although, there are many other hormones that also affect women’s lives

what are foods that raise estrogen

The seed cycling method helps balance your hormones 

seed cycling how to balance your hormones in a week

The different seeds have different properties that you need at that particular time of your cycle 

natural remedies for hormonal imbalance in females

During menopause, women experience many physical changes due to their hormone levels 


Symptoms of Hormonal Imbalance in Women

Some of the most common symptoms of hormone imbalance include weight gain, migraines, infertility, PMS, heavy and/or painful periods, mood swings, anxiety, hot flashes, trouble sleeping, decrease in libido, depression, and vaginal dryness.

Common signs and symptoms of hormonal imbalance in women include:

  • mood swings
  • low energy levels
  • lack of motivation
  • acne and breakouts
  • constipation or diarrhea
  • food cravings
  • irregular menstrual cycle
  • infertility
  • vaginal dryness
  • pain in the abdomen or the back during menstruation
  • low sex drive
  • insomnia, sleep problems, and disturbances
  • night sweats
  • unexplained weight gain or weight loss
  • brittle bones
  • hirsutism, or excessive hair growth
  • inflammation
  • rashes on the skin

The signs and symptoms of hormonal imbalance are not pleasant 

foods that cause hormonal imbalance

The most common causes of hormonal imbalance include:

  • oral contraceptives (hormonal birth control)
  • poor nutrition
  • nutrient deficiencies
  • high levels of stress
  • toxins and endocrine-disrupting chemicals
  • over the counter meds and prescriptions
  • processed foods, too much caffeine, consumption of alcohol, refined sugar

These are the most common causes of hormonal imbalance 

how to balance your hormones in a week

Foods to Avoid that Cause Hormonal Imbalance

Some foods that cause hormonal imbalance you need to limit as much as possible or ultimately avoid altogether include:

  • rancid fats (highly processed) – vegetable and seed oils (primarily canola, rapeseed, soybean, sunflower, and palm oil)
  • trans fats – a byproduct of the process of hydrogenation, which turns healthy oils into solids
  • processed fats – white bread, flour, pasta, cereals, cookies
  • corn (GMOs) – packaged food that uses corn syrups, cornflour, or corn oils
  • grains (gluten)
  • conventional meets
  • soy
  • nightshade vegetables – potatoes, eggplant, tomato, peppers
  • non-organic fruits and vegetables – always opt for organic and local produce

When dealing with hormonal imbalance, you need to make an effort with your diet

junk food or healthy diet hormones

Foods like dairy can be the cause of a hormonal imbalance 

dairy foods that cause hormonal imbalance

Foods that Naturally Balance Women’s Hormones

Continue reading to see which are foods that balance hormones in women:

Clean Proteins

Protein is an essential structural component of all hormones. This means that it is important to consume enough good protein to make enough hormones. These are the most effective protein sources, which will naturally balance your hormones:

  • grass-fed meats – they are rich in micronutrients such as iodine, iron, selenium, and zinc that your thyroid needs in order to function properly
  • wild-caught, low-mercury fish – it is full of essential omega-3 fatty acids and cholesterol, which are extremely important for the sex hormones (estrogen, progesterone, testosterone)
  • chicken, turkey, eggs – they are rich in micronutrients and vitamins, which are necessary for optimal fertility and nervous system function
  • lentils and beans – a good source of both protein and fiber, which help reduce estrogen levels, and a good source of zinc, which raises testosterone
  • bone broth- it helps heal and seal your intestinal tract, so you can effectively absorb the nutrients from your diet

These are some of the main foods that balance hormones in women

hormone balancing foods naturally

Healthy Fats

Fat is one of the most significant elements for hormonal balance that is needed in order to produce and maintain proper hormone function. What’s more, fat is also necessary, so you can effectively digest and absorb fat-soluble vitamins like A, D, E and K. These vitamins have an essential role in hormone regulation and fertility. These healthy fats include:

  • olive oil – it is rich in monounsaturated fats that produce the “happy hormones” serotonin and dopamine
  • coconut oil – it helps transform cholesterol into pregnenolone, which is an essential building block for thyroid hormone-creation
  • grass-fed butter or ghee – they are one of nature’s richest sources of butyric acid, which helps to heal and repair the intestinal tract
  • avocado – it is full of healthy fats that help balance blood sugar levels as well the stress-fighting vitamin B5
  • nuts and seeds – they are rich in the anti-stress mineral magnesium and vitamin E
  • fish oil or cod-liver oil – it is full of healthy Omega-3 fatty acids that promote optimal brain health, are highly anti-inflammatory, and reduce excess estrogen levels

These same diet changes can be applied to treat conditions like PCOS 

natural remedies for hormonal imbalance in females pcos

Organic Fruits and Vegetables

Plants are nature’s best medicine. They are full of powerful antioxidants and phytochemicals that help prevent inflammation and lower levels of stress. What’s more, plants are rich in micronutrients that hormones require in order to thrive and for optimal gut health. These are some of the most potent fruits and vegetables:

  • dark leafy greens – they are an amazing source of antioxidants and fiber that feed good gut bacteria and help remove excess estrogen
  • cruciferous veggies – cauliflower, broccoli, cabbage, kale are rich in glucosinolates, which help support the liver, detoxify the body and eliminate excess estrogen
  • mushrooms – they regulate the immune system, raise resistance to stress, and detoxify the harmful xeno-estrogens
  • beets, squash, pumpkin, plantain, carrots – these vegetables are full of carotenoids, which are important for optimal thyroid health, liver detoxification, and a good gut balance
  • berries, pomegranate, açai – these fruits are full of powerful antioxidants that eliminate hormone-disrupting free radicals

Fruits and vegetables are some of the healthy foods that balance hormones in women

how to balance hormones naturally

Starches and Grains (Resistant and Gluten-Free)

Resistant starch is a type of carbohydrate that our digestive system cannot break down in the stomach or small intestine, which allows it to reach the colon intact. There, these resistant starches help our beneficial bacteria and optimize digestion. The health of your gut microbiome will ensure that you are producing serotonin. These foods include:

  • sweet potatoes, potatoes, squash – they are full of gut-friendly prebiotic fiber, the liver-detox-supporting vitamin B6, and they help eliminate excess hormones
  • oats – they contain beta-glucan, which improves insulin sensitivity and blood sugar balance
  • buckwheat, amaranth, quinoa – they are full of protein, minerals, and fiber that assist the thyroid and nervous system
  • brown, black, white rice – they are rich in B vitamins, important for fertility and nervous system health
  • beans and lentils – both are good sources of protein, fiber, and zinc, which raises testosterone

If you are on your postpartum journey, balancing your hormones is key

how to deal with postpartum hormones graphic

Sea Vegetables

Every cell of your body needs your thyroid hormones to function properly. And, one of your body’s main requirements to produce thyroid hormone is iodine. Our bodies, however, do not make enough iodine, resulting in 40 percent of the entire world being at risk for iodine deficiency. Sea vegetables are where you can get your extra iodine from apart from all their other amazing benefits!

  • wakame, nori, dulse, arame, agar, spirulina, seaweed salad, sea moss

Try to add sea vegetables like spirulina and sea moss to hormone-balancing smoothie recipes

hormone balancing diet smoothies

Hormone Balancing Meal Ideas and Recipes

Hormone Balancing Nourish Bowl

Total time: 50 minutes


  • cooked quinoa (1 cup)
  • arugula, kale, leafy greens (1 large bunch)
  • 1 sweet potato
  • 1 head of cauliflower
  • raw pumpkin seeds (1/8 cup)
  • nuts of choice (1/8 cup)
  • radishes, sliced thin (1 cup)
  • 1 avocado
  • olive oil
  • seasoning – sea salt, black pepper, garlic powder, nutritional yeast, Italian herbs, smoked paprika

Step-by-step Instructions:

  1. First, preheat the oven to 400 degrees, line two baking sheets with aluminum foil, and set them aside.
  2. Next, cook the quinoa according to package directions.
  3. While the quinoa is cooking, chop the cauliflower into small pieces and cut the sweet potato into halves.
  4. After that, add the cut vegetables to a bowl with the washed and drained chickpeas. Drizzle with olive oil, and season with all of the seasonings.
  5. Then add the vegetables to the baking sheets and bake for 35-45 minutes, stirring halfway through.
  6. Wait for the vegetables to roast and start assembling the bowls.
  7. Finally, add some sliced avocado, sprinkle with the pumpkin seeds and the other nuts.


This recipe is the ultimate nutritious bomb 

foods that increase estrogen levels in females

Creamy Carrot and Ginger Soup

Total time: 25 minutes


  • fresh ginger (peeled and roughly chopped)
  • filtered water (2 cups)
  • carrots (2 pounds) (washed and chopped)
  • full-fat coconut milk (1 cup)
  • 1 white onion (chopped)
  • 3 garlic cloves
  • ghee (1 tablespoon)
  • sea salt (1 teaspoon)
  • coconut aminos (¼ cup)
  • coconut yogurt
  • fresh cilantro (2 tablespoons) (chopped)
  • raw pumpkin seeds

Step-by-step Instructions:

  1. First, blend the ginger and water to make a “ginger broth.”
  2. Next, transfer the broth to a medium pot and add the carrots, milk, onion, garlic, ghee, salt, and coconut aminos. Stir to combine.
  3. Then set the heat to high and bring it to a boil.
  4. After that, reduce the heat to low, cover, and simmer for 12 minutes.
  5. Next, turn off the heat and allow the soup to cool for 10 to 15 minutes.
  6. After that, transfer the soup to a blender and blend until the soup is silky smooth.
  7. Finally, pour the soup into bowls and serve with coconut yogurt, cilantro, and pumpkin seeds.


The perfect creamy and silky-smooth soup for the colder months 

hormone diet carrot ginger soup recipe

Hormone-Balancing Chai Bliss Balls

Total time: 20 minutes


  • pitted dried dates (9-10 pcs)
  • hot water (½ cup)
  • freshly ground flaxseed (½ cup)
  • maca powder (1 teaspoon)
  • shelled pumpkin seeds (½ cup)
  • ground cinnamon (½ teaspoon)
  • ginger (½ teaspoon)
  • ground nutmeg (⅛ teaspoon)
  • sea salt (⅛ teaspoon)
  • shredded unsweetened coconut flakes for rolling (½ cup)

Step-by-step Instructions:

  1. First, combine the dates and the hot water in a small bowl and soak for 5 minutes.
  2. After that, drain the water and add the dates to a food processor.
  3. Next, add the ground flaxseed, pumpkin seeds, cinnamon, maca powder, ginger, nutmeg, sea salt, and a splash of water.
  4. Then blend until the dates are smooth and the mixture starts to stick together.
  5. After that, add the shredded coconut to a bowl.
  6. Next, remove the blade from the food processor and roll a small amount of the mixture into a ball using clean hands. Continue for the rest of the mixture.
  7. After that, refrigerate the energy balls for 15 minutes to firm.


These energy balls give you power and a hormone balancing boost 

hormone balancing diet recipe

Customize your energy balls according to your preferences 

energy balls tea to balance hormones

Zucchini Herb Fritters With Dairy-Free Dill Yogurt Sauce

Total time: 35 minutes


  • dairy-free yogurt (½ cup)
  • lemon juice (1 tablespoon)
  • chopped fresh dill (1 tablespoon)
  • sea salt (¼ teaspoon)
  • cracked black pepper (⅛ teaspoon)
  • grated zucchini (3 cups)
  • chickpea flour (⅓ cup)
  • chopped parsley (¼ cup)
  • minced white onion (¼ cup)
  • ground cumin (2 teaspoons)
  • minced garlic (1 teaspoon)
  • sea salt (½ teaspoon)
  • olive oil for cooking (2 tablespoons)

Step-by-step Instructions:

  1. First, stir together the dairy-free yogurt, lemon juice, chopped fresh dill, sea salt, and cracked black pepper in a small bowl. Refrigerate the sauce until serving.
  2. Then place the grated zucchini on a clean kitchen towel and squeeze them over the sink to remove the excess moisture. Add them to a bowl with the remaining ingredients and stir well to combine.
  3. After that, heat the olive oil in a skillet and scoop ¼ cup of mixture onto the hot skillet. Use the spatula to shape the mixture into a round fritter. Cook for 3-4 minutes on each side, adding oil when needed.
  4. Finally, serve the zucchini fritters hot with the dill yogurt sauce.


These zucchini fritters are golden, crispy and the perfect healthy snack

zucchini fritters recipe how to balance hormones

Hormone Balancing Smoothie for Women

Total time: 5 minutes


  • frozen cauliflower florets (1 cup)
  • 1 frozen banana
  • frozen wild blueberries or frozen acai (1/2 cup)
  • ice cubes (1/2 cup)
  • flaxseeds (2 tablespoons)
  • hemp seeds (2 tablespoons)
  • collagen powder (2 tablespoons)
  • raw cacao powder (1 tablespoon)
  • maca powder (1 tablespoon)
  • camu camu powder (1 teaspoon)
  • ashwagandha powder (1/2 teaspoon)
  • filtered cold water (1 1/2 cups)
  • 3 or 4 organic pitted dates
  • vanilla extract (1 teaspoon)

Step-by-step Instructions:

  1. First, add the cauliflower, banana, wild blueberries or acai, ice cubes in a blender.
  2. Follow with the flaxseeds, hemp seeds, collagen powder, cacao powder, maca, camu camu, and ashwagandha.
  3. Then add the cold filtered water.
  4. After that, process on high for at least 1 minute until the mixture is smooth and creamy.
  5. Add the dates and vanilla extract to make it sweeter and process until smooth and creamy.
  6. Finally, drink your delicious healthy smoothie cold.


This hormone-balancing smoothie is the perfect quick breakfast

recipe r2398 chocolate peanut butter smoothie fullsize 201831

Hormone-Balancing Chocolate Elixir

Total time: 5 minutes


  • hot water or steamed nut milk (12-16 oz)
  • cacao (1.5 tbsp)
  • collagen (1 serving)
  • maca powder (1/2 tsp)
  • ashwagandha powder (1/4 tsp)
  • some cinnamon powder
  • manuka honey (1/2 tsp)
  • coconut butter or oil (1/4 tsp )

Step-by-step Instructions:

  1. First, boil the water.
  2. After that, pour all of the ingredients into a high-powered blender and blend on medium-high for 1-2 minutes.
  3. Finally, pour into a cup and sprinkle some more cinnamon on top.


The perfect drink recipe for all the chocolate lovers out there 

estrogen boosting foods chocolate elixir

Books About Hormones Every Woman Should Read

Here are some good reads on hormones, women’s health, foods that balance hormones in women, and how to live a more well-balanced lifestyle. These books will help you better understand how your body works and what you can do to help it.

Learn about the best plant-based foods that balance hormones in women

good books for women to read

This 4-week food plan will help you achieve hormonal balance 

books about balanced foods lifestyle

Explore the relationship between women, food, and hormones

books for females hormones

Learn about hormones and their effect on your mental health

books foods for hormone balance

Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.