Guide: how to shop for hormone supportive foods

Woman holding grocery bags with various fruits and vegetables.

You’ve likely heard the phrase, “you are what you eat”, and this could not be closer to the truth! The food we eat turns into the materials for the body to use on a cellular level to support everyday functions. Hormones are no different. All hormones are made from protein and fat, while sex hormones like estrogen and testosterone are derived from cholesterol. This means that to support the production, efficiency, and quality of our hormones, we should pay special attention to the protein and fat present in the diet.

Buying and planning food can be one of the most overwhelming aspects of living a health supporting lifestyle. This guide will break down some grocery staples in various categories and how to plan meals with those foods to give the body what it needs to produce high quality hormones. 

Pantry Staples

  • Tinned fish (salmon, sardines, mackerel, anchovies)
    • Source of lots of protein and fat
  • Raw nuts or nut butter- brazil nuts, walnuts, almonds, cashews 
  • Seeds - pumpkin, flaxseed, chia, sunflower 
  • Apple cider vinegar
    • For dressings, marinades, or for a pre meal shot to help lower a glucose spike from a carbohydrate rich meal
  • Oils - extra virgin olive oil, coconut oil, avocado oil 
  • Chocolate- high cacao content (85-95%)
    • Always gotta have something sweet! 
  • Whole grains - rice, pasta, quinoa
    • Go for an option with lots of fiber and/or protein (ex: chickpea or lentil pastas have more protein than a rice based pasta) 
    • Combine carbohydrates with fat and protein to minimize a blood sugar spike from a large intake of carbohydrates 
  • Canned beans and legumes 

Fridge Staples

  • Free range eggs
    • Tip: high quality eggs will have an orange yolk, which means the chickens are being fed an appropriate diet 
  • High quality meats- chicken, turkey, beef, pork
    • Go for grass-fed, hormone and antibiotic free if available 
  • Fish - salmon, tuna, halibut, shrimp etc. 
  • Seasonal berries 
  • Lemons and limes 
  • Cruciferous vegetables (broccoli, cabbage, cauliflower, brussel sprouts, kale, etc.)
    • Lots of phytonutrients and fiber!
  • Avocado

Keep added ingredients in mind when buying packaged foods. Added sugar, oils, and fillers can work against your goals by causing inflammation in the body. 

Organize meals to have a source of fat, protein, fiber, and carbohydrates for a balanced meal that will give you the energy you need to be a force in the world!