How to eat for happy hormones

by Bronte Holding

If you’re feeling constantly tired, bloated, moody, or just off—your hormones might be trying to tell you something. And guess what? Your diet plays a huge role in keeping them happy (or totally out of whack).

The food you eat impacts everything from your energy levels to your skin, sleep, digestion, and even your mood. So if your diet is working against your hormones, it could be making you feel less like your best self and more like an emotional rollercoaster.

But don’t stress, a few simple changes can a world of difference! Let’s break down how food affects your hormones and what to eat to keep them happy! 

How your diet affects your hormones

Hormones are basically your body's chemical messengers, controlling everything from metabolism to mood. The problem? Certain foods (or lack of key nutrients) can throw them way off balance.

🚩 Signs your hormones might be out of balance:

  • Unexplained weight gain or loss

  • Fatigue, brain fog, or feeling “wired but tired”

  • Irregular periods or intense PMS

  • Acne, dry skin, or hair thinning

  • Bloating, constipation, or digestive issues

  • Constant cravings or blood sugar crashes

Sound familiar? Let’s talk about how your diet could be playing a role.

Foods that sabotage your hormones

❌ Ultra-processed foods

  • Packaged snacks, sugary cereals, and fast food contain artificial additives that mess with hormone production.

  • These foods are totally fine in moderation, but can cause problems if overconsumed 

❌ Refined sugar & simple carbs

  • Spikes and crashes in blood sugar can lead to insulin resistance, energy dips, and increased cortisol (aka stress hormone overload).

❌ Industrial seed oils (inflammatory fats)

  • Oils like soybean, canola, and vegetable oil are highly processed and can contribute to inflammation and hormone disruption.

❌ Excess caffeine & alcohol

  • Too much caffeine can spike cortisol, leading to anxiety and sleep issues. Alcohol can disrupt estrogen and mess with your liver’s ability to detox hormones.

❌ Dairy & gluten (for some people)

  • Some women find that dairy and gluten contribute to hormonal acne or bloating, especially if they have gut health issues.

P.S. You don't need to completely eliminate the above foods from your diet. However, becoming more aware of how your body feels after eating them, or how much you consuming them, can make a big difference. 

What to eat for happy hormones

Now for the good stuff—what to eat to help your body thrive.

✅ Healthy fats (essential for hormone production)

  • Avocados, extra virgin olive oil, nuts, nut butters, seeds, coconut, salmon 

✅ Protein for blood sugar balance

  • Grass-fed beef, free-range eggs, chicken, lentils, quinoa, Greek yogurt

✅ Fiber-rich foods for gut health

  • Leafy greens, chia seeds, flaxseeds, oats, berries, cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

✅ Complex carbs to support energy & mood

  • Sweet potatoes, quinoa, brown rice, beans, chickpeas

✅ Magnesium-rich foods to combat Stress

  • Dark chocolate 🍫, spinach, almonds, pumpkin seeds

✅ Hydration & hormone detoxing support

  • Lemon water 🍋, herbal teas, bone broth, coconut water

 

Lifestyle tips to support hormonal health

Food is huge, but other habits also play a role:

💤 Prioritize sleep – Lack of sleep = cortisol spikes & blood sugar imbalances. Aim for 7-9 hours per night.
🏋️‍♀️ Strength train & move your body regularly – Helps regulate insulin and balance estrogen/testosterone.
🧘‍♀️ Reduce stress – Chronic stress = hormonal chaos. Try journaling, breathwork, or walks outside.
🚰 Ditch plastic containers – BPA and toxins from plastic can disrupt estrogen levels. Swap for glass or stainless steel.

 

Final thoughts

Your hormones literally control how you feel every day, and your diet plays a major role in keeping them happy and healthy. If you’ve been feeling off, small changes to your nutrition can make a huge difference.

💡 Takeaway? Aim for less processed foods, and add in more whole foods to give your body the fuel it actually needs. Your hormones (and mood, skin, energy, and metabolism) will thank you!

P.S. While we are educators in the health/fitness space - we are not doctors! If you are concerned about your hormonal health, we recommend consulting a trusted health care professional for more specific advice. 

 

Love TWS coach Bronte x 

 

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