Best foods for female hormonal imbalance

How diet affects hormones?

Nutrient-dense foods:

Blood sugar regulation:

Gut health:

Foods to include

• Magnesium-rich foods: Dark chocolate, nuts (like almonds and cashews), seeds (such as pumpkin and flax), and leafy greens (like spinach and kale) contribute to stress reduction and relaxation. 
• Sources of omega-3 fatty acids: Fatty fish (including salmon and mackerel), flaxseeds, and walnuts promote brain health and mood stability. 
• Sources of vitamin B6: Bananas, potatoes, chickpeas, and poultry support serotonin production. They help in decreasing irritability and depressive feelings. 
• Probiotic-rich foods: Foods like yogurt, kefir, kimchi, and sauerkraut enhance gut health, which is vital for hormone regulation. 
• Iron-rich foods: Lentils, beans, red meat, and spinach boost iron levels, helping to prevent fatigue and mood dips. 

Foods to limit

1. Refined sugars: Sweets, sodas, and refined carbohydrates lead to blood sugar fluctuations, resulting in irritability and fatigue. 
2. Caffeine: Excessive consumption of coffee, tea, and energy beverages can elevate cortisol (the stress hormone), worsening anxiety and mood swings. 
3. Alcohol: Disrupts oestrogen balance and affects sleep patterns, aggravating mood variations. 
4. Highly processed foods: Fast food, pre-packaged snacks, and artificial ingredients contribute to inflammation and hormonal disruption. 
5. Dairy (in some instances): For certain individuals, consuming a lot of dairy may affect oestrogen levels, which could worsen PMS symptoms. Those with lactose intolerance or hormonal conditions like PCOS may choose to monitor their intake. 

Tips for a hormone-balancing diet

• Emphasise whole foods: Focus on consuming fresh fruits, vegetables, whole grains, and lean proteins that provide vital nutrients for hormonal balance. 
• Incorporate healthy fats: Avocados, nuts, seeds, and olive oil are good sources of fat that facilitate hormone production and decrease inflammation. 
• Stabilise blood sugar levels: Opt for fibre-rich foods, complex carbohydrates, and protein to avoid blood sugar spikes that may lead to mood swings. 
• Stay hydrated: Ensure adequate water intake and herbal teas to support digestion and hormone detoxification. 
• Limit processed foods: Limit consumption of sugar, caffeine, alcohol, and refined carbohydrates to prevent hormonal disruptions. 

Gut health link to hormonal balance

1. Facilitates hormone processing: Gut bacteria aid in breaking down and removing surplus hormones, such as oestrogen, to prevent imbalances that could result in mood changes and tiredness. 
2. Regulates cortisol levels: A healthy gut can decrease inflammation and control cortisol, improving emotional stability. 
3. Enhances serotonin production: Although approximately 90% of serotonin, often known as the "happiness hormone," is produced in the gut, this primarily supports digestive function. However, a healthy gut environment can influence the production and regulation of mood-related neurotransmitters in the brain.  
4. Supports effective digestion: A healthy gut microbiome improves digestion and nutrient absorption, allowing the body to obtain the essential vitamins and minerals required for hormonal balance. 

When to consult a GP?