5 Superfoods to Support Hormonal Balance Naturally

Published by Ginger Hultin, MS RDN CSO

Hormones play a master regulatory role in our bodies, influencing everything from mood to metabolism. A balanced diet rich in nutrient-dense superfoods can support hormone health by aiding detoxification pathways in the liver, modulating estrogen activity, and promoting gut health. Environmental factors, like bisphenol A (BPA) and other endocrine-disrupting chemicals (EDCs), can mimic hormones like estrogen, making dietary choices even more critical. Here are five superfoods that shine in supporting hormonal balance, backed by science, along with tips to enjoy them.

1. Broccoli and Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts, and cabbage are powerhouse superfoods. They’re packed with glucosinolates, which break down into compounds like sulforaphane and indole-3-carbinol. These support liver detoxification, helping your body process and eliminate excess hormones, including estrogen. A 2023 study in Nutrients found that sulforaphane enhances liver enzyme activity to clear estrogens efficiently.

How to Enjoy: Lightly steam broccoli or toss kale into a salad to preserve glucosinolates. Try roasting Brussels sprouts with olive oil for a delicious side. Aim for 3–5 servings weekly.

FoodTrients recipe: Meatloaf with Flaxseed

2. Flaxseeds

Tiny but mighty, flaxseeds are rich in lignans, a type of phytoestrogen that binds excess estrogen in the gut, promoting its excretion. They also provide fiber to support a healthy microbiome, which plays a role in hormone metabolism. A 2021 meta-analysis in The Journal of Nutrition linked flaxseed consumption to lower circulating estrogen levels in postmenopausal women.

How to Enjoy: Add 1–2 tablespoons of ground flaxseeds to smoothies, oatmeal, or baked goods. Grinding ensures better nutrient absorption. Store in the fridge to keep them fresh. Here’s is a delicious Meatloaf with Flaxseed recipe from Grace O’s Age Gracefully Cookbook.

3. Maca Root

Maca, a cruciferous tuber from South America, is an adaptogen that helps your body manage stress, a common cause of hormonal imbalance. Studies, including a 2022 review in Maturitas, suggest maca may ease menopausal symptoms like hot flashes and improve mood, though results vary. Its fiber and bioactive compounds support overall hormone health.

How to Enjoy: Blend 1–3 grams of maca powder into smoothies or coffee for a nutty flavor. Start with a small dose to assess tolerance.

4. Seaweed

Edible seaweeds like wakame, nori, and kombu are rich in fibers that bind estrogens in the gut, aiding their excretion. A 2024 study in Marine Drugs highlighted that seaweed polysaccharides enhance liver detoxification. Note: Kudzu, often confused with seaweed, is a plant root and not related.

How to Enjoy: Add 5–10 grams of dried seaweed to soups, salads, or sushi rolls weekly. Limit high-iodine varieties like kelp if you have thyroid concerns.

5. Soy

Soy foods like tofu, tempeh, and edamame contain isoflavones, plant-based phytoestrogens that modulate estrogen receptor activity. A 2023 review in Nutrients confirmed that moderate soy consumption supports hormonal health and may reduce risks of hormone-related issues. Choose unprocessed soy for maximum benefits.

How to Enjoy: Incorporate 1–2 servings (e.g., 100–200 grams tofu or edamame) into stir-fries or salads weekly. Avoid overly processed soy products.

A Note on Hormonal Health

These superfoods can enhance hormone metabolism, but balance is key. Overconsumption (e.g., excessive seaweed or soy) may affect thyroid function or hormonal levels in some individuals. If you suspect a hormonal imbalance, consult your healthcare provider for testing, as symptoms can stem from medical conditions, medications, or genetics. Minimize exposure to EDCs like BPA by using glass or stainless steel containers and choosing organic produce when possible.

FoodTrients Takeaway

Incorporate these superfoods into a varied, colorful diet to support your body’s natural hormone balance. Pair them with other nutrient-rich foods like berries, avocados, and nuts for optimal wellness. Try our favorite superfood recipes, and let’s nourish our bodies for vitality!

Sources:

Thomson CA, et al. (2023). Nutrients. DOI: 10.3390/nu15041025.
Parikh M, et al. (2021). The Journal of Nutrition. DOI: 10.1093/jn/nxab123.
Lee MS, et al. (2022). Maturitas. DOI: 10.1016/j.maturitas.2022.03.005.
Zhang Y, et al. (2024). Marine Drugs. DOI: 10.3390/md22030115.
Messina M, et al. (2023). Nutrients. DOI: 10.3390/nu15102045.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.