A Hormone-Balancing Shopping List (That’s Easy to Follow)
Your hormones govern nearly every system in your body—energy, mood, fertility, metabolism, sleep, digestion, even how clearly you think.
When they're balanced, you feel energised, focused, emotionally stable, and connected to your body. When they're not, every day feels like an uphill battle. You're exhausted despite sleeping. Your mood swings wildly. Your skin breaks out. Your period is a nightmare. You can't lose weight no matter what you do.
One of the most powerful ways to support your hormones doesn't require a prescription or expensive supplements. It starts with what you put in your shopping basket.
The foods you eat provide the raw materials your body needs to produce hormones, metabolize them properly, and eliminate excess hormones that can cause problems. Without the right nutrients, your body simply can't function optimally—no matter how much you rest or how well you manage stress.
Here's a practical, evidence-based shopping list of foods that support hormone balance, along with why they matter and how to use them.
Your Hormone-Balancing Shopping List
1. Cruciferous Vegetables
Examples: Broccoli, kale, cauliflower, Brussels sprouts, cabbage
Why they matter: Cruciferous vegetables contain indole-3-carbinol (I3C), a compound that helps your liver metabolize and eliminate excess estrogen. This is particularly important if you have oestrogen dominance, endometriosis, heavy periods, or severe PMS.
Your liver processes hormones in phases. Cruciferous vegetables support Phase 2 detoxification, helping your body package up used hormones and eliminate them through your gut rather than allowing them to recirculate.
How to use them: Aim for 1–2 cups daily. Lightly steam or sauté rather than eating raw—cooking makes the nutrients more bioavailable and easier on digestion. Rotate between different types for variety.
Pro tip: Add lemon juice or apple cider vinegar when cooking to enhance nutrient absorption.
2. Ground Flaxseeds
Why they matter: Flaxseeds contain lignans—plant compounds that bind to excess estrogen in your digestive tract and help eliminate it safely. They also provide soluble fiber, which supports regular bowel movements. This matters because if you're constipated, estrogen can be reabsorbed rather than eliminated, contributing to hormone imbalances.
How to use them: 1 tablespoon daily, freshly ground. Add to smoothies, yogurt, oatmeal, or sprinkle over salads.
Important: Use ground flaxseeds, not whole. Your body can't break down whole flaxseeds to access the nutrients. Store ground flax in the fridge to prevent it from going rancid.
3. Avocados
Why they matter: Avocados are rich in healthy monounsaturated fats, which are essential for hormone production. They also provide fiber, magnesium, potassium, and B vitamins—all critical for reducing inflammation, supporting ovulation, and stabilising blood sugar.
Your sex hormones (oestrogen, progesterone, testosterone) are made from cholesterol. Without adequate dietary fat, your body can't produce hormones effectively.
How to use them: ½ avocado daily. Add to toast, salads, smoothies, or eat with sea salt straight from the skin.
4. Wild-Caught Salmon
Why it matters: Salmon provides high-quality omega-3 fatty acids (EPA and DHA), which reduce inflammation, support brain health and mood regulation, and improve insulin sensitivity. Chronic inflammation disrupts hormone balance, worsens PMS, and can contribute to conditions like PCOS and endometriosis.
How to use it: 2–3 servings per week (4–6 oz each). Grill, bake, or pan-sear with olive oil, lemon, and sea salt.
Pro tip: Choose wild-caught over farmed when possible to avoid contaminants and ensure a better omega-3 ratio.
5. Organic Berries
Examples: Blueberries, raspberries, strawberries, blackberries
Why they matter: Berries are packed with antioxidants that reduce oxidative stress and protect your hormone-producing glands (ovaries, thyroid, adrenals). They're also low-glycemic, meaning they won't spike your blood sugar and insulin the way other fruits might.
How to use them: ½ to 1 cup daily. Pair with nuts, seeds, or Greek yogurt to balance blood sugar, add to smoothies, or eat as a dessert.
6. Leafy Greens
Examples: Spinach, Swiss chard, romaine, rocket, kale, dandelion greens
Why they matter: Leafy greens are high in magnesium and folate—two nutrients essential for hormone synthesis, detoxification, and nervous system regulation. Magnesium also helps reduce PMS symptoms, supports progesterone production, and improves sleep quality.
Most women don't get enough magnesium from diet alone, and deficiency is incredibly common.
How to use them: Aim for 2 cups daily. Add to salads, smoothies, or sauté in olive oil with garlic.
7. Organic Eggs
Why they matter: Eggs are nutrient-dense, providing choline, B vitamins, healthy fats, and protein. Choline supports ovulation, liver detoxification, and neurotransmitter production (which affects mood and mental clarity). The yolk contains fat-soluble vitamins A, D, E, and K—all critical for hormone health.
How to use them: 2–3 eggs daily, cooked however you prefer. Great for breakfast or as an easy snack.
Pro tip: Choose pasture-raised organic eggs when possible for better nutrient content.
8. Chia Seeds
Why they matter: Chia seeds are rich in omega-3 fatty acids, fiber, and protein. They help stabilize blood sugar, support gut health, and promote estrogen elimination through regular bowel movements.
How to use them: 1–2 tablespoons daily. Make chia pudding, add to smoothies, yogurt, or oatmeal.
9. Lentils and Chickpeas
Why they matter: Lentils and chickpeas are plant-based sources of protein, iron, and fiber. Iron is critical for energy production and thyroid function—many women with heavy periods are deficient. The fiber helps regulate oestrogen levels by supporting healthy gut bacteria and regular elimination.
How to use them: ½–1 cup cooked, several times per week. Add to soups, stews, salads, or make hummus.
10. Pumpkin Seeds (Raw, Unsalted)
Why they matter: Pumpkin seeds are one of the best sources of zinc and magnesium—two minerals essential for progesterone production, ovulation, and reducing PMS symptoms. Zinc also supports immune function and skin health.
How to use them: 1–2 tablespoons daily. Eat raw as a snack, or sprinkle over porridge, yogurt, or salads.
11. Organic Tempeh or Fermented Soy (In Moderation)
Why it matters: Fermented soy contains phytoestrogens—plant compounds that can help balance oestrogen levels, particularly during perimenopause when estrogen naturally declines. Fermentation makes soy easier to digest and reduces antinutrients.
How to use it: 1–2 times per week. Add to stir-fries, salads, or grain bowls. Look for organic, non-GMO options.
Note: If you have oestrogen-sensitive conditions (like certain types of breast cancer or severe oestrogen dominance), speak to your practitioner before adding soy.
12. Turmeric (With Black Pepper)
Why it matters: Turmeric is a powerful anti-inflammatory that supports liver detoxification (your liver processes and eliminates hormones) and reduces menstrual pain. Curcumin, the active compound in turmeric, can help improve insulin sensitivity.
How to use it: ¼–½ teaspoon daily in curries, golden milk, soups, or sprinkled over roasted vegetables. Always combine with black pepper—it increases curcumin absorption by 2000%.
13. Filtered Water and Herbal Teas
Why they matter: Staying hydrated helps your body flush out excess hormones through your kidneys and supports your lymphatic system (which helps clear toxins). Certain herbal teas—like nettle, raspberry leaf, and spearmint—also have hormone-supportive properties.
How to use them: Aim for 8–10 cups of water daily. Rotate in hormone-supportive teas throughout the day.
14. Organic Butter or Fat-Rich Vegan Alternatives
Examples: Grass-fed butter, ghee, coconut oil, avocado oil
Why they matter: Women need fat to produce sex hormones like oestrogen, progesterone, and testosterone. Butter from grass-fed cows contains fat-soluble vitamins A, D, E, and K2—nutrients critical for hormone function, bone health, mood regulation, and skin health. Vegan alternatives like coconut oil or avocado oil provide similar benefits.
Lack of dietary fat can contribute to irregular cycles, anxiety, fatigue, dry skin, and hormone imbalances—especially in women over 35 or those with a history of restrictive eating.
How to use them: 1–2 tablespoons daily. Use for sautéing vegetables, melting over steamed greens, mixing into mashed sweet potatoes, or adding to herbal tea for satiety.
Pro tip: Don't fear fat. Your hormones depend on it.
15. Fresh Ginger Root
Why it matters: Ginger is a powerful anti-inflammatory and digestive aid. It reduces period pain, supports liver detoxification (which clears out excess hormones), improves circulation, and can help with nausea and bloating.
How to use it: Grate 1–2 teaspoons into hot water for tea. Add to stir-fries, smoothies, soups, or salad dressings. Combine with turmeric and lemon for a hormone-balancing tonic.
Pro tip: Use fresh ginger daily, especially during your luteal or menstrual phase when inflammation and cramps are more likely.
16. Bone Broth (Or Vegan Mineral Broth)
Why it matters: Bone broth is rich in amino acids like glycine and proline, which help repair the gut lining and support liver detoxification. A healthy gut means better hormone metabolism. It also contains collagen, which supports skin, joints, and hormone synthesis.
Vegan option: Make a mineral-rich broth with seaweed, mushrooms, ginger, turmeric, and leafy greens for similar detox and nourishment benefits.
How to use it: Sip 1 cup daily, especially in the morning or evening. Use as a base for soups, stews, or grains.
Pro tip: Look for pasture-raised, organic broth—or make your own. Freeze in cubes for easy use.
How to Use This List Effectively
Rotate foods regularly: Your body thrives on variety. Switching up greens, seeds, and proteins prevents nutrient imbalances and supports a diverse gut microbiome.
Prioritise organic when possible: Especially for produce on the Dirty Dozen list (strawberries, spinach, kale, etc.) to reduce exposure to endocrine-disrupting pesticides.
Batch prep: Wash and chop vegetables in advance. Cook grains and legumes in bulk. Keep healthy fats like avocado, ground flax, and seeds ready to add to meals.
Listen to your body: If a food doesn't sit well with you, pay attention. Negative reactions to "healthy" foods could indicate gut imbalances, histamine intolerance, or mast cell issues that need investigation.
The Fat + Fiber Formula
Combining healthy fats (butter, avocado, seeds, nuts) with fiber-rich foods (leafy greens, flax, lentils, vegetables) is one of the most effective ways to:
Keep blood sugar stable
Prevent insulin spikes (which disrupt other hormones)
Support regular ovulation
Promote long-term metabolic and hormone health
This combination should be present at every meal.
Sample Mini Shopping List
1 bunch kale
1 carton of blueberries
2–3 avocados
Bag of sweet potatoes
1 head of broccoli
1 dozen pasture-raised organic eggs
2 packages of wild-caught salmon
1 bag ground flaxseeds (store in fridge)
1 container tempeh
1 bag spinach
1 small bag pumpkin seeds
1 jar turmeric
1 box nettle or raspberry leaf tea
Block of grass-fed butter or jar of coconut oil
Lemons
2 cans of chickpeas
1 box of lentil or chickpea pasta
1 bar of 85% dark chocolate
1 bag of chia seeds
Carton of almond or organic milk
Sourdough bread
1 fresh ginger root
Bone broth (organic or homemade)
The foundation of hormone balance is built from your everyday choices. What's in your shopping basket shapes how you feel in your body.
Food is information. The right foods tell your hormones: you are safe, you are nourished, you are supported.
Start with what you can. Add one or two new foods this week. Notice how you feel. Build from there. Your hormones will thank you.
Want personalised guidance on exactly what your body needs to balance your hormones? Book a free discovery call and let's figure out the right approach for you.
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