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You can regulate your hormone balance with these foods

17 Jan, 2023

You can regulate your hormone balance with these foods

Hormones are chemical messengers that play a crucial role in the functioning of your body. If your hormone balance is out of whack, this can have far-reaching consequences for your health and well-being.

Fortunately, you can positively influence your hormones with some foods and thus counteract possible problems. We will introduce you to some of them in the following.

Hormones and nutrition - the most important facts at a glance

  • Hormones that are out of balance can hardly be avoided in many phases of life.
  • Hormonal imbalances can affect your health and well-being.
  • Possible consequences of imbalanced hormones include skin problems, fatigue and weight fluctuations.
  • There are a number of foods whose ingredients can help regulate your hormones.

Consequences of an out-of-balance hormone balance. 

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There are a number of phases in life when hormones inevitably become unbalanced. These include puberty as well as pregnancies and the menopause. Hormonal contraceptives, such as the contraceptive pill, also have a significant impact on your hormone balance.

If your hormones get out of whack, you may experience the following symptoms, among others:

  • Skin problems
  • Hair loss
  • Exhaustion
  • Mood swings
  • Weight gain
  • Weight loss
  • Hot flushes

Influencing hormones with diet

Nutrition is known to have a very big impact on our health and well-being. In addition to providing essential nutrients, some foods can even help regulate our hormone balance and counteract existing imbalances.

These include the following foods, among others:

  • Berries
  • Spinach
  • Cruciferous vegetables
  • Fermented foods
  • Soya beans
  • Ginger
  • Walnuts
  • Linseed


Berries such as raspberries or blueberries are known to be very nutrient-rich and contain many antioxidants that protect the body's cells from free radical damage. Apart from that, however, they also contain progesterone and oestrogen. This makes them the perfect choice for women who are hormone deficient due to menopause, for example.

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Spinach and other types of green leafy vegetables are characterised by their high iron content, among other things. Iron plays an indispensable role in the body, especially as a component of haemoglobin, for the oxygen supply of the cells. In addition, the mineral can help prevent hormonal imbalances, as an existing iron deficiency can be responsible for various problems with hormone balance.

Cruciferous vegetables

Cruciferous vegetables, such as cauliflower, Brussels sprouts or broccoli, contain indole-3-carbinol. This is a secondary plant substance that regulates the production of oestrogen. Apart from that, they are known to be rich in numerous important nutrients, which makes them an extremely valuable component of a balanced diet.

Fermented foods

Fermented foods such as kimchi, sauerkraut and yoghurt have been part of the human diet for centuries. They are rich in many valuable nutrients and can have a positive effect on digestion. In this way, fermented foods not only promote intestinal health, but also the production of certain hormones formed in the intestines, such as serotonin, known as the happiness hormone.


Soybeans contain many isoflavones. Because of these so-called phytoestrogens, foods like tofu can help balance hormones. Among others, women who suffer from discomfort due to their menopause can benefit from this.


Ginger is a real superfood. It promotes the digestion of fat and has a stimulating effect on the metabolism. Apart from that, ginger reduces harmful xenoestrogens that enter our bodies, for example, through residues from plastic packaging in food. In this way, ginger can make a valuable contribution to regulating oestrogen levels and even help to reduce the risk of cancer.


Walnuts are another great food whose consumption can help balance hormones. The nuts are rich in omega-3 fats, which are a natural source of melatonin. The hormone melatonin is responsible for controlling the day-night rhythm. Walnuts can therefore help improve your sleep.


Flaxseeds also contain a lot of omega-3 fats. Apart from that, they are very rich in antioxidants and lignans. These are secondary plant compounds that can help regulate oestrogen levels. Regular consumption of flaxseed is even said to help reduce the risk of breast cancer, among other things.

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Nutrition and the menstrual cycle

As a woman, hormonal fluctuations due to your menstrual cycle are naturally part of your daily routine. You may also be one of those women who experience PMS symptoms or period pains. In addition to exercise and regular relaxation, a balanced diet can often help to reduce symptoms and improve your well-being. 

Diet and hormones - our conclusion

As you can see, your diet has an influence on your hormone balance that should not be underestimated. With the right foods you can counteract hormonal imbalances and the problems associated with them, at least to a certain extent. It is therefore worthwhile to take a closer look at this topic and to regularly include the foods mentioned in your diet.