Do Hormone-Balancing Diets Work? How Experts Recommend Trying Them

Many factors impact your hormone levels—some of which are completely out of your control, like having an autoimmune condition. But take a scroll through social media, and you'll find many people claiming that following a certain diet has improved the health of their hormones.

The term "hormone imbalance" has been thrown around quite a bit lately, making it sound more like a social media trend than a true state of being. But hormone balance is something that we can all strive to achieve, as long as we are armed with the right knowledge. 

Melissa Azzaro, RDN, L.D., a New Hampshire–based registered dietitian and author of A Balanced Approach to PCOS, shared that when the term "hormone balance" is used, it could refer to the "balance between estrogen (not too high or too low) and progesterone (not too low) as they relate to a healthy 28-day menstrual cycle." (As a quick reminder, estrogen is the dominant hormone for the first half of the cycle and progesterone is the dominant hormone in the second half of the cycle.)

Other clinically relevant examples of hormone imbalances include Type 1 diabetes, PCOS, hirsutism (extra hair growth in women from abnormally high levels of androgen hormones), and amenorrhea (the failure to menstruate due to abnormal amounts of testosterone, thyroid, and cortisone hormones).

Taz Bhatia, M.D., a board-certified integrative medicine physician and author of The Hormone Shift, notes that common signs of hormonal imbalances include mood swings, unexplained weight gain, poor digestive health, acne, irregular periods, trouble sleeping, breast tenderness, and fertility challenges.

Since there are so many different hormones present in the body, it's unlikely that any one diet could "balance" all of them.

If you have a diagnosed hormone imbalance or medical issue that impacts hormones, you'll want to work with a professional to find an eating plan that's right for you and your specific needs.

Avocados are low in carbs and rich in heart-healthy, anti-inflammatory monounsaturated fats. The healthy fats and low carbs promote stable insulin, one of your key metabolic hormones. Stable insulin keeps your energy steady and prevents your blood sugar from crashing.

Raspberries, blueberries, blackberries, and strawberries are all hormone-balancing foods packed with nutrients. Berries are rich sources of vitamin C, which regulates your progesterone levels5, particularly during the luteal (PMS) phase of your cycle, Bhatia notes.

If you suffer from especially rough PMS, research shows that a progesterone imbalance could be a contributing factor6. Try doubling down on berries in the days leading up to your period; the vitamin C in them may help relieve your symptoms.

Along with focusing on certain foods, timing your meals appropriately might help you achieve better hormone health.

A literature review published in Nutrients17 aimed to clarify the effects of fasting on reproductive hormone levels. The results suggest that intermittent fasting (IF) decreases testosterone in premenopausal females with obesity. The researchers found that this effect was more likely to occur when food consumption was confined to earlier in the day (eating all food before 4 p.m.). On the other hand, fasting did not affect estrogen or prolactin levels in women. 

In another small-scale analysis conducted18 focusing on premenopausal and postmenopausal females with obesity, after eight weeks of time-restricted eating (TRE), DHEA (a hormone that helps produce other hormones like testosterone) decreased. This data suggests that time-restricted eating may benefit those who have a goal of reducing their testosterone levels. However the results of this study didn't show a significant effect on other hormone levels, including estrogens and progesterone. More research is needed to know exactly how fasting affects women's hormones.

However, Crouch notes that intermittent fasting has shown to be beneficial for other things too, including gut health, hunger/satiety cues, and metabolic health.

Though, she adds, "Women who are under a lot of perceived stress are usually not great candidates for fasting, as fasting is a form of stress on the body that can reduce thyroid and sex hormones." Those who are pregnant or breastfeeding, underweight, or have a history of disordered eating should also avoid fasting.

As a registered dietitian focused on women's health, I've heard several valid criticisms of "hormone-balancing diets."

First of all, the human body is a complex system, and hormones interact in a highly intricate network. It's an oversimplification to claim that eating certain foods can directly and comprehensively balance all hormones. Secondly, everyone's hormonal makeup is unique, and the eating habits that work for one person may not work for someone else.

There is also limited data19 surrounding the effectiveness of a hormone-balancing diet, which makes some providers wary of encouraging this practice. As of now, there are no specific guidelines for following a "hormone-balancing" diet, and no medical associations have proactively recommended this approach. 

Uncredentialed people on social media who sell "hormone-balancing products" without specifying which hormones are being targeted further erode credibility in this space.

But while it's true that many quick fixes sold online that claim to balance hormones aren't backed by science, that doesn't mean that taking simple steps to support hormone health (like eating healthy fats) can't have a positive impact. The key is to work with a health care provider who is knowledgeable in this field to determine the best steps to take to support hormone health and not lean on tips from social media influencers.

Those undergoing treatment for hormone-related conditions, such as thyroid disorders or adrenal insufficiency, shouldn't try a hormone-balancing diet unless their health care provider approves of it.

Food is far from the only thing that affects hormonal health. And the term "hormone-balancing diet" is a bit of a misnomer since no diet can magically balance all your hormones at once. That said, some foods—particularly omega-3 fats and antioxidant-rich berries and leafy greens—may help regulate certain hormones from insulin to progesterone.

In general, prioritizing nutrient-dense ingredients; getting enough protein, fiber, and healthy fat; and minimizing processed foods and added sugars is the best way to eat for your overall health—and this includes your hormones.

While some research has associated time-restricted eating (with a morning feeding period) with positive hormonal outcomes, people who are under a lot of stress—particularly women—will want to be careful about fasting.