Hormone Balancing Foods
Ladies, lets talk hormones, specifically, oestrogen. If youve noticed your skin feeling drier than a desert, your energy levels plummeting faster than your WiFi signal, or your moods swinging like a wrecking ball, you might be dealing with the joys of oestrogen depletion.
Oestrogen plays a starring role in everything from your metabolism to your libido, and when levels deplete thanks to perimenopause, menopause, or just life, it can leave you feeling off. The good news? You don’t have to suffer in silence. There are plenty of foods packed with phytoestrogens (plant-based compounds that mimic oestrogen) to help keep things balanced.
But before you picture yourself munching on a sad salad, lets make this fun, delicious, and most importantly, easy. Because the last thing we need is a complicated meal plan on top of everything else life throws at us.
Oestrogen Supporting Foods
Phytoestrogens are plant compounds that can kind of act like oestrogen in the body, helping to cushion the hormonal rollercoaster that comes with menopause. You’ll find them in foods like:
Soy Products (tofu, tempeh, edamame, miso)
Flaxseeds (tiny but mighty)
Sesame Seeds (sprinkle them everywhere)
Chickpeas & Lentils (hummus is officially a health food)
Berries (natures candy with a hormonal twist)
Nuts (especially walnuts, pistachios, and almonds)
Cruciferous Veggies (broccoli, Brussels sprouts, kale - your body will thank you)
How to Sneak These Hormone Balancing Foods Into Your Diet
Overnight Oats - The Ultimate Phytoestrogen-Packed Breakfast Bowl
Mornings are for coffee, chaos, and if you're smart a hormone-loving breakfast bowl. This recipe is rich in flaxseeds, nuts, and berries, giving your oestrogen levels a little wake-up call.
Ingredients:
½ cup oats (because gut health is sexy)
1 tbsp ground flaxseeds
1 tbsp chia seeds (for extra fibre)
½ cup almond or soy milk
1 tbsp almond butter
½ cup mixed berries
1 tbsp walnuts or pistachios (chopped)
A drizzle of honey or maple syrup
How to Make It:
1. Soak oats overnight in almond/soy milk for an easy, no-cook option (or cook them if preferred).
2. Stir in flaxseeds, chia seeds, and almond butter.
3. Top with berries, nuts, and a drizzle of sweetness.
4. Eat. Glow. Repeat.
Hormone-Happy Hummus Toast
Hummus is basically a superfood for oestrogen support, and when paired with whole grain bread and extra toppings, it's a powerhouse snack or meal.
Ingredients:
2 slices of whole grain bread
¼ cup hummus (homemade or store-bought)
1 tbsp sesame seeds
1 tbsp pumpkin seeds
½ avocado, sliced
A squeeze of lemon
How to Make It:
1. Toast the bread until golden and crispy.
2. Smother it with a generous layer of hummus.
3. Sprinkle with sesame and pumpkin seeds.
4. Top with avocado slices and a squeeze of lemon.
5. Devour immediately.
The Glow-Up Smoothie
A smoothie that tastes like dessert and supports your hormones? Yes, please.
Ingredients:
1 cup soy or almond milk
1 tbsp ground flaxseeds
½ frozen banana
½ cup mixed berries
1 tbsp almond butter
½ tsp cinnamon
1 tsp cocoa powder (because we deserve it)
How to Make It:
1. Blend everything until smooth.
2. Pour into your fanciest glass.
3. Sip like the queen you are.
Hormone-Balancing Stir-Fry
This stir-fry is loaded with phytoestrogen-rich tofu and cruciferous veggies, making it a must-have dinner option.
Ingredients:
1 block firm tofu, cubed
1 tbsp sesame oil
1 tbsp soy sauce or tamari
1 cup broccoli florets
1 cup Brussels sprouts, halved
1 carrot, julienned
1 tbsp sesame seeds
½ cup cooked quinoa or brown rice
How to Make It:
1. Heat sesame oil in a pan and add tofu, cooking until golden brown.
2. Toss in veggies and stir-fry for 5 minutes.
3. Add soy sauce and sesame seeds.
4. Serve over quinoa or brown rice.
5. Feel amazing.
Extra Tips to Keep Those Hormones Happy
Eat More Fermented Foods: Miso, kimchi, and sauerkraut help with gut health, which is key for hormone balance.
Stay Hydrated: Dehydration makes everything worse including hormone imbalances.
Cut Back on Sugar and Processed Foods: They spike insulin levels, which can throw hormones out of whack.
Manage Stress: Because cortisol (the stress hormone) is oestrogens worst enemy.
Final Thoughts: Your Hormones, Your Rules
Balancing hormones isn't about overhauling your entire diet or stressing over every bite. It's about small, easy swaps that work for your life because lets be real, we are too busy for complicated meal plans.
So, go forth and embrace your inner hormone-balancing goddess one delicious bite at a time.
For more meno friendly recipe ideas and oestrogen supporting foods, check out our recipe section for further inspiration
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