There is no single food that can “balance” a woman’s hormones. Hormone levels are regulated by complex interactions involving the reproductive system, the thyroid, adrenal glands, metabolism and other parts of the body.
Diet can still play an important role in overall hormonal and reproductive health. A balanced eating pattern that includes vegetables, fruits, whole grains, beans, nuts, seeds, healthy fats and sources of protein provides nutrients involved in normal metabolic and endocrine function.
Some foods are particularly useful as part of that pattern.
Flaxseed
Flaxseed contains fibre, alpha-linolenic acid (ALA), an omega-3 fatty acid, and lignans, a type of plant compound with phytoestrogenic properties.
That does not mean flaxseed can reliably change or “balance” female hormones. A 2023 systematic review and meta-analysis of 10 randomized controlled trials found no significant overall effect of flaxseed supplementation on several measured sex hormones, including follicle-stimulating hormone, testosterone, sex hormone-binding globulin and DHEAS.
Researchers have found some effects in particular groups, but the evidence remains limited and inconsistent.
Chia seeds
Chia seeds are a source of fibre and ALA omega-3 fatty acids. Omega-3 fatty acids are important components of cell membranes and have roles in the cardiovascular, immune and endocrine systems.
For women, the recommended adequate intake for ALA is 1.1 grams a day for adults, according to the U.S. National Institutes of Health. Chia and flaxseed can contribute to that intake, although plant-based ALA is not the same as the EPA and DHA found in fish and seafood.
Chia seeds should therefore be viewed as a nutritious part of a balanced diet rather than as a treatment for hormonal problems.
Vegetables and fruits
Vegetables and fruits provide fibre, vitamins, minerals and a range of plant compounds. Broccoli, kale, cauliflower and other vegetables in the cabbage family are nutritious choices, but there is not enough evidence to say that eating them will “keep hormones in check” or prevent hormone-related cancers.
A varied diet is more important than relying on one particular vegetable or fruit.
Whole grains and legumes
Whole grains, beans and lentils provide complex carbohydrates and fibre. They can be part of a balanced diet and may also be useful for women experiencing premenstrual syndrome (PMS).
The American College of Obstetricians and Gynecologists says dietary changes may help some women with PMS and recommends foods rich in complex carbohydrates, including whole grains, beans and lentils. It also recommends calcium-rich foods and reducing fat, salt and sugar.
Calcium-rich foods
Yogurt, milk and some fortified plant-based alternatives can provide calcium and vitamin D, while leafy green vegetables can also contribute calcium.
Calcium is particularly relevant to bone health, including during the menopausal transition, when changes in estrogen can affect bone health.
For women experiencing PMS, ACOG says calcium intake can help reduce physical and mood symptoms in some cases. It advises discussing supplements with a health professional rather than taking large amounts without guidance.
Fish, nuts and seeds
Fish provides omega-3 fatty acids EPA and DHA, while nuts and seeds provide unsaturated fats, fibre and other nutrients.
A diet that includes a variety of these foods can contribute to overall cardiovascular and metabolic health. Those factors are closely connected to the body’s endocrine system, although that does not mean particular foods directly correct abnormal hormone levels.
What about avocado and coconut oil?
Avocados provide monounsaturated fat, fibre and several vitamins and minerals and can be included in a healthy diet.
Coconut oil is different. Claims that it improves hormone levels, boosts metabolism or should be preferred as a cooking oil are not supported by strong evidence.
Coconut oil is high in saturated fat. The American Heart Association recommends replacing saturated fats with unsaturated fats, such as those found in non-tropical liquid plant oils, to support heart health.
Chasteberry requires more caution
Chasteberry, also known as vitex or Vitex agnus-castus, is often marketed for PMS and other hormone-related conditions.
Some research suggests it may reduce certain PMS symptoms, but the National Center for Complementary and Integrative Health says higher-quality evidence is needed before firm conclusions can be made. It may also be unsuitable for some women, including those with hormone-sensitive conditions, and safety during pregnancy is uncertain.
It should therefore not be presented as a natural substitute for medical treatment or as a proven way to regulate estrogen and progesterone.
Lifestyle also matters
Food is only one part of hormonal and reproductive health.
Regular physical activity can help with overall health and may reduce some PMS symptoms. ACOG says regular aerobic exercise can lessen symptoms such as fatigue and depression for many women.
Sleep is also important. Maintaining regular sleeping and waking times can help with mood and fatigue associated with PMS, according to ACOG.
Caffeine and alcohol may worsen symptoms for some women, particularly around menstruation or menopause. ACOG recommends limiting or avoiding them when managing PMS symptoms, while its guidance on hot flashes also identifies alcohol and caffeine as possible triggers.
When diet is not enough
Persistent or severe symptoms should not automatically be attributed to a dietary imbalance.
Irregular periods, unusually heavy bleeding, persistent acne, unexplained changes in body hair, severe pelvic pain, infertility or other significant symptoms can have many causes. Conditions such as polycystic ovary syndrome, thyroid disorders and menopause can affect hormone levels and may require medical assessment.
There is no food that can diagnose or treat these conditions. A balanced diet can support general health, but suspected hormonal disorders should be assessed by a qualified health professional.
