Super Foods for Hormone Health
Can What You Eat Really Balance Your Hormones?
Absolutely—and the best part? Some of the most powerful hormone-supporting foods might already be your favorites!
As a Functional and Holistic Nutritionist, I consider food the foundation of vibrant health. What you put on your plate can either nourish and support your body—or hold you back from feeling your best.
During menopause, it becomes even more essential to focus on nutrient-dense, whole foods. Think: organic produce, high-quality proteins, fiber-rich veggies, and healthy fats. But beyond the basics, certain foods stand out as true superstars when it comes to supporting hormonal health.
Healthy Fats: Building Blocks for Hormones
Remember the low-fat craze? Thankfully, that outdated advice has been tossed aside—because fats aren’t the enemy. In fact, healthy fats are critical for hormone production. Your body needs cholesterol (yes, really!) to manufacture hormones like estrogen, progesterone, and cortisol.
Here are some hormone-loving fats to enjoy in moderation:
Extra virgin olive oil and olives
Coconut (milk, cream, flakes, and chips)
Avocados and avocado oil
Walnuts, almonds, macadamia nuts, their oils, and butters
Wild-caught fatty fish (salmon, mackerel, and sardines)
Pastured egg yolks
Grass-fed butter, ghee
Super seeds (see below)
Pro tip: Including a source of healthy fat with meals helps you feel satisfied and keeps blood sugar levels steady.
Super Seeds: Small but Mighty
These little gems are rich in omega-3s, minerals, and hormone-balancing phytoestrogens:
Flaxseeds and flaxseed oil*
Pumpkin seeds and pumpkin seed oil*
Sesame seeds and sesame seed oil
Sunflower seeds and sunflower butter
Hemp seeds and hemp oil*
Chia seeds
They’re especially helpful for balancing estrogen and progesterone levels—flax, pumpkin, sesame, and sunflower seeds are the core of the Seed Cycling method (see my blog post on that!).
Eat them raw whenever possible to preserve their nutrients. Toss them into smoothies, salads, or yogurt bowls, or make your own chia puddings and seed-based cereals.
*Flax, hemp, and pumpkin seed oils are fragile and should never be heated. Store them in the fridge and use them for drizzling or salad dressings. Look for “cold-pressed” or “expeller-pressed” labels.
Cruciferous Vegetables: Detox Powerhouses
Cruciferous veggies like broccoli and kale are rich in I3C (indole-3-carbinol), which gets converted into DIM—a powerful compound that supports estrogen detoxification and hormone balance.
These veggies help clear out excess estrogen, support liver detox, and may even reduce the risk of hormone-related cancers. Add these to your plate often:
Broccoli (and broccoli sprouts!)
Cauliflower
Cabbage
Brussel Sprouts
Kale, Chard, Arugula, and Collard Greens
Radishes, Rutabagaa, and turnips
Enjoy them raw, lightly steamed, or roasted—but if you have thyroid concerns, go easy on the raw forms.
Matcha Green Tea: Calm, Focused Energy
Matcha is green tea’s more concentrated cousin. Made from powdered green tea leaves, it’s rich in antioxidants, including EGCG, which fights inflammation and oxidative stress.
It also contains L-theanine for calm focus, plus a gentle lift from naturally occurring caffeine. I personally love Sun Goddess Matcha by Pique Tea (check out my SHOP page for the link!).
Medicinal Mushrooms: Plant-Based Adaptogens
Mushrooms have long been used in traditional medicine, and they offer powerful support during menopause. My favorites include:
Reishi – Helps reduce anxiety, improve sleep, and support immunity
Lion’s Mane – Supports cognitive clarity and mood
Cordyceps – Boosts energy, stamina, and endurance
I recommend the Real Mushrooms brand for clean, potent products—available in capsules or powders. I use the powders in my smoothies, teas, and coffee blends. (Find them on my SHOP page!)
Cacao & Dark Chocolate: A Delicious Dose of Magnesium
Craving chocolate? There’s good news: cacao and dark chocolate are rich in magnesium—a key mineral for stress resilience, sleep, and hormone regulation. They are also rich in polyphenols, which help protect the body against oxidative stress and inflammation.
Choose 65%+ organic dark chocolate with minimal added sugar. A small square or two can be a healthy indulgence (and a mood boost!).
Super Food Recipes
Start your day with this warm, nourishing elixir featuring hormone-supportive ingredients like maca, medicinal mushrooms, cinnamon, and healthy fats. Mix and match for different flavor combinations, or add quality protein powder for breakfast on the go!
Morning Super Food Drink
Serves 1
10 - 12 ounces of organic coffee, matcha, or roasted dandelion tea (great for additional liver support)
1 - 2 Tbsp organic full-fat coconut milk
1/4 tsp Ceylon cinnamon* (great for healthy blood sugar balance)
1/2 tsp medicinal mushroom powder (Reishi, Cordyceps, or Lion’s Mane)
1/2 - 1 tsp organic, Peruvian gelatinized Maca (start small and work up or skip if you are sensitive to Maca)
Optional: 1 - 2 Tbsp cacao powder for a mocha twist
Optional: Protein powder (collagen, whey, or plant-based ~ 20 g of protein for a quick, easy breakfast option)
Optional: Sweeten with vanilla stevia or monk fruit based on taste and ingredients (cacao and reishi can be somewhat bitter tasting)
(My favorite flavor combo: coffee or dandelion tea with 2 Tbsp coconut milk, 1/4 tsp Ceylon cinnamon, 1/2 tsp Cordyceps and/or Lion’s Mane, 1 tsp Maca, 2 Tbsp cacao powder, 1 scoop vanilla whey and 1 scoop collagen protein powders, sweetened with vanilla stevia to taste.)
Blend everything together until smooth and creamy. Sip, savor, and start your day nourished. Enjoy!
Cinnamon Tip: Choose Ceylon cinnamon over the more common Cassia variety, which contains higher levels of coumarin. Ceylon is gentler and safer for regular use.*
*According to the Healthline article below, “….it is not recommended to consume more than 0.5–2 grams (up to ~ 3/4 tsp) of Cassia cinnamon each day. However, you can eat up to 5 grams (~1 3/4 tsp) of Ceylon cinnamon per day.”
https://www.healthline.com/nutrition/8-health-foods-harmful-in-large-amounts