Foods that Help Balance Hormones
Nuts and Seeds
Nuts and seeds are rich sources of essential minerals, like magnesium, zinc, and selenium. These minerals are crucial for production of thyroid hormones, insulin sensitivity, and healthy testosterone levels. Eating just ONE Brazil nut meets 100 percent of your daily selenium requirements.
Since all nuts and seeds have a unique nutrition profile, aim to eat a variety of these foods throughout the week:
Since all nuts and seeds have a unique nutrition profile, aim to eat a variety of these foods throughout the week:
- Make chia seed pudding
- Add ground flaxseed to your oatmeal
- Use a variety of nuts in homemade granola
- Enjoy apple slices with almond butter
- Top stir fry with cashews
- Add hemp seeds to your smoothie for extra plant-based protein
Our Thyroid Support supplement provides zinc, selenium, and many other crucial nutrients shown to reduce inflammation and support the conversion of active thyroid hormone.
Root Plate for Meal Planning
While all of these foods provide a variety of nutritional benefits, the way you plan your meals is also key in supporting hormone balance. We use two separate methods to help our members create a meal plan for balanced hormones.
The PFC Method and Root Plate™
Following a simple formula of protein + fat + fiber-rich carbohydrates at every meal and snack can help you balance hormone levels. Let’s review each of these macronutrients:
- Protein: supports blood sugar balance, provides essential amino acids for hormone production, rich source of iron, vitamin B6, and vitamin B12.
- Fat: supports blood sugar balance and healthy insulin levels, provides anti-inflammatory fatty acids, helps your body absorb fat-soluble vitamins
- Fiber-Rich Carbohydrates: preferred fuel source of healthy gut bacteria, necessary for regular bowel movements and estrogen detoxification, provides satiety and curbs sugar cravings
The next step in planning meals for hormone balance is implementing the Root Plate™. The Root Plate™ is a great way to visualize PFC Balance without having to measure out portions or count calories. With this method, a quarter of your plate contains a protein source, the other quarter contains a source of fiber-rich carbohydrates, and half of your plate is full of non-starchy vegetables for added fiber and phytonutrients. We also recommend a serving of healthy fats, since fat is foundational in making sex hormones, balancing blood sugar, and keeping you satisfied after a meal.
Key Takeaways
Foods that help hormone balance include avocados, cruciferous vegetables, salmon, berries, and nuts/seeds. Including these foods into your meals and snacks with the PFC method and Root Plate™ is even more effective in balancing blood sugar levels to support the four specific hormones featured in this article. Keep in mind that sleep, movement, and stress management are all interconnected in maintaining healthy hormone levels as well.
We offer hormone testing for our members and can help you create a plan to treat hormonal imbalance with our team of doctors and registered dietitians. Learn more about our functional medicine membership program.
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