The 10 Definitive Rules Of A Hormone-Balancing Diet
You are made up of a complex symphony of hormones—insulin, estrogen, progesterone, thyroid, cortisol, and more—and these chemical messengers must play in united harmony for you to experience optimally functioning, harmonious health. However, many women deal with common hormonal imbalances that can lead to mood swings, irritability, brain fog, fatigue, and weight gain.
Many hormones are produced and impacted by the microbiota, so hormone balance should begin in the gut1. Eating for your best digestive health creates a cascade effect that touches how all your hormones are produced2 and used. Here are my best tips for eating for hormonal balance:
1. Add a shot to your daily diet.
An apple cider vinegar (ACV) and water shot, that is—it's a great way to wake up your digestion. In a small glass, mix together 1 tablespoon of apple cider vinegar and 3 tablespoons of water. Apple cider vinegar can help with fatty liver3 and gut health by improving your gut microbiome4 and helping you to metabolize fat. Choose a brand of vinegar that is raw and organic.
2. Enjoy a warming tonic.
Begin your day with a 1-cup serving of a warming tea tonic to wake up your mind and your digestive system. Here are two of my go-to's:
- Lemon Tea: Fresh lemon wakes up your digestive system5. Add boiling water to a mug with a green or black tea bag, squeeze half a lemon, and a half-teaspoon of honey. Let the tea steep for 5 minutes, remove the bag, and enjoy.
- Ginger Tea: Ginger helps manage stomach upset.* Put a teaspoon of peeled and finely sliced fresh ginger, a black or green tea bag, and a half-teaspoon of honey in a mug. Add boiling water, steep tea for 5 minutes, remove the bag, and enjoy.
3. Support your liver.
If your liver is overworked, then it affects hormone balance throughout your body. The easiest way to promote a healthy liver is to add a scoop of greens powder to your favorite soup, smoothie, or sprinkled over food. You can also include a green smoothie as an afternoon snack. Pack yours full of antioxidant-rich fresh dandelion, parsley, and/or cilantro to further support your liver.
4. Take a digestive enzyme.
Digestive enzyme supplements help your gut break down your food into smaller particles, making it easier to process and to absorb nutrients.* Take one or two caplets of digestive enzymes with your heaviest meal of the day.
Look for a supplement that contains amylase (an enzyme that breaks down starch), lipase (an enzyme that breaks down fat), and protease (breaks down protein).* Each enzyme is dosed differently and in different units, so it is often best to start with just one capsule per meal—if the enzyme gives you a lot of gas and/or discomfort, back down to half a capsule.
5. Include probiotic-rich foods.
Probiotics are good bacteria that support your gut (which balances your hormones).* They are found naturally in certain foods such as yogurt, kefir, bone broth, sourdough bread, and kombucha or can be found in convenient capsules. Aim to have a serving or two of these foods each day.
6. Aim for 60 grams of digestion-friendly protein.
That means skipping red, fatty meats and maximizing protein from chicken, fish, and legumes. Aim to have 15 grams from meals and 7 to 10 grams from snacks and you'll be good to go.
7. Don't forget healthy fats.
Healthy fats are the building blocks of all hormones7—and are especially helpful with stabilizing the production of the stress hormones cortisol and adrenaline. Aim to get 15 to 30 grams of healthy fats (extra-virgin olive oil, ghee, coconut oil, walnuts) every day.
Many people have trouble digesting fats and can spike triglycerides, so take a digestive enzyme with lipase to help metabolize the fats better.
8. Avoid inflammation-causing culprits.
Inflammation is an immune response that happens when your body perceives a threat. Highly processed foods; refined sugars and carbohydrates; red, fatty meats; alcohol—and many people now find that gluten, lactose, and dairy foods—can set off inflammation because these foods disrupt or damage digestion.
When the gut is damaged or hindered, it literally switches on an inflammatory cascade that puts your body on the defensive, which then adversely affects your hormone balance and production.
9. Protect your thyroid.
You can protect and support your thyroid by including the following yummy foods during your day. The key nutrients to look for are magnesium and iodine. Almonds and dark leafy greens are rich in magnesium, and you can get your iodine by adding sea vegetables like nori or kelp three times a week or by using pink or iodized salt in your recipes.
10. Create healthy plates.
Finally, this is so simple, but it's an extremely effective and fast way to eat healthy at every meal. Use a bowl or plate and then divide it as follows: Half your plate is covered with nonstarchy vegetables (dark leafy greens are great choices), ¼ of your plate with a healthy protein (chicken, fish, legumes), and ¼ with a whole grain (brown rice, quinoa). Aim for four to six servings of vegetables each day, and limit fruit to two servings per day.
Dr. Taz Bhatia is a board-certified physician, specializing in integrative and emergency medicine, pediatrics and prevention, with expertise in women’s health, weight-loss, hormone balance and nutrition. She attended Emory University, the University of Georgia and the Medical College of Georgia, and was a recipient of the Emily Gardner Award for Best Pediatric Resident in 2000. She is the author of the Superwoman RX and The 21-Day Belly Fix. Personal health challenges in her twenties combined with a broken health care system motivated Bhatia to pursue an alternative definition of health and healthy living. As a young resident, she was sick and without answers, and began searching for help to heal her health issues. Studying various systems of medicine including Chinese Medicine, Acupuncture and Ayurveda, she found a wealth of information not yet taught in conventional medical schools. It led her to opening her now nationally-recognized practice, CentreSpring MD (formerly Atlanta Center for Holistic and Integrative Medicine). Today, Bhatia and her team work relentlessly to find a patient’s core health problems, their centre, in order to spring them forth in health, pulling from multiple systems of medicine, including integrative, functional, Chinese and holistic medicine.