02/05/2026
Hormone health isn’t about “superfoods” or quick fixes. It’s about giving your body the fuel it needs to produce, metabolize, and regulate hormones efficiently.
If I had to narrow this list down to the most impactful, these three stand out based on solid research:
1. Fatty Fish (like salmon) 🐟
Hormones are built from cholesterol and fats, not carbs. Fatty fish provides EPA and DHA (omega-3 fatty acids), which have been shown to:
• Reduce systemic inflammation that disrupts hormone signaling
• Improve insulin sensitivity
• Support healthy ovulation and menstrual regularity
• Modulate cortisol and stress responses (couldn’t we all use a lil more of this 😆)
Low omega-3 intake is consistently associated with hormonal imbalance, PMS severity, and metabolic dysfunction.
2. Cruciferous Vegetables (like broccoli)
Broccoli contains glucosinolates, which break down into compounds that:
• Support liver detoxification pathways
• Improve estrogen metabolism by promoting the conversion of stronger estrogens into weaker, safer metabolites
• Reduce estrogen dominance, a common root cause of acne, PMS, heavy periods, and fibroids
This is one of the most well-researched food groups for hormone clearance.
3. Seeds (especially flax & pumpkin)
Seeds provide a unique combination of fiber, zinc, and magnesium, other nutrients — all essential for hormone balance.
• Flaxseed lignans help bind excess estrogen in the gut and support healthy excretion
• Zinc (especially from pumpkin seeds) is required for progesterone production and androgen regulation
• Fiber supports the gut-hormone axis by preventing estrogen reabsorption
This is why seeds are often used strategically in cycle-supportive nutrition.
The bigger picture:
Hormones don’t operate in isolation. They depend on:
• Adequate dietary fat
• A functioning liver and gut
• Stable blood sugar
• Low inflammatory load
Food is natures medicine, and when we start with that — it’s amazing the work we can do.
