What Foods Cause Hormonal Imbalance? | Diet and Your Hormones

19 Jul What Foods Cause Hormonal Imbalance? | Diet and Your Hormones

Diet controls many functions and processes in your body including hormonal release.

From the foods you add to your diet to their texture and quantity, everything can affect the secretion and inhibition of hormones.

Diet mainly affects the chemical reactions associated with hormonal imbalance by either direct or indirection actions.

These actions mainly affects the:

• Gut, and
• nervous system

Together, these actions result in the metabolites regulation that further lead to the hormonal regulation.

Today’s blog discusses more about these actions and their connection with diet.

How Does Diet Affect Hormones?

Different patterns of diet can affect circulating hormones either positively or negatively by impacting hormonal signaling and tissue sensitivity.

Since many hormones work together in a close-knit environment, factors affecting one hormone can affect the other hormones too.

Hence, diet can affect hormonal balance directly and indirectly. 

Direct Effect of Diet on Hormones

The direct effect of food on hormones is through tissue sensitivity to some hormones.

The beta cells’ glucose activity increases with the intake of both a low-calorie diet and a Mediterranean diet.

Leptin is a hormone released by the adipose tissues for regulating appetite. Many foods can affect the release. For instance, the Mediterranean diet or diets rich in fish foods can decrease the leptin levels by increasing leptin sensitivity. 

The indirect effect, on the other hand, is the effect of diet on certain states of the body that could lead to hormonal disruption.

Indirect Effect of Diet on Hormonal Balance

The sensitivity of tissues to hormones can also depend on:

• Psychology of a person
• Systemic condition
• Amount of fat in the body
• Glucose intolerance

However, as you understand the impact of diet on hormonal release or inhibition, we notice that not every food is responsible for causing disruption.

There are only some foods or dietary patterns that could impact your hormones.

Hence, to avoid the diet-induced symptoms of hormonal imbalance, it is best to avoid including such foods in your diet.

What Foods Cause Hormonal Imbalance? [Top 10 List]

Though many foods can disrupt the regular hormonal cycle, the most influential hormonal imbalance foods to avoid are:

1. Caffeine
2. Sugar
3. Processed foods
4. Soy foods
5. Fat-free milk
6. Alcohol
7. Cruciferous vegetables
8. Red meat
9. Fructose corn syrup
10. Stevia

Here’s how these foods affect hormonal imbalance. 

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#1. Caffeine

Caffeinated drinks are known for their properties of boosting alertness, focus, and performance.

But its overconsumption can be a problem for your hormonal balance as it has a direct stimulatory effect on cortisol.

Caffeine increases the release of cortisol. This is the stress hormone released in the highest amounts in the morning hours, and least during the evenings.

Since its main function is to put you on high alert, whenever you drink caffeine, the cortisol levels shoot up.

Having too many caffeinated drinks hence can cause the exaggerated release of the hormone.

#2. Sugary Foods

If we had to name that one food that could cause dynamic harm to the hormonal levels, it would be food with high sugar.

Sugar is a form of glucose. And since the entry of glucose in the body has to be counteracted by the release of insulin, sugar can spike the insulin production

Other than insulin, sugar can also lead to a hormonal imbalance of:

• Ghrelin
• Leptin

Together, the imbalances in these hormones can lead to the development of many diseases like diabetes type II and obesity.

#3. Processed and Refined Foods

Eating too many processed and refined foods can affect hormonal balance in both direct and indirect ways.

Foods like cookies, crackers, and biscuits, made up of glucose and sugars, can spike the release of insulin.

On the other hand, too much of these foods can cause increased accumulation of fat leading to obesity which invites more hormonal ups and downs.

Some processed foods like sausages can be high in sodium and preservatives causing an imbalance of electrolytes further causing hormonal imbalance.

#4. Soy Products

Soy products like soy milk, tofu, and tempeh are beneficial for health when your platter contains them in small quantities.

But when the quantity becomes excess, it could affect your hormonal balance. This might lead to several disorders including the risk of breast cancer.

Soy products are considered the most havoc-causing foods that cause hormonal imbalance in females.

This is because of their structural similarity with the female hormone, estrogen.

When you consume too many soy products, the body starts believing that it has enough estrogen for functioning.

Hence, the endogenous release of the hormone decreases resulting in problems like:

• Inhibition of ovulation
• Thyroid problems

Besides soy products, dairy products are also among the hormonal foods you should avoid.

#5. Fat-Free Milk

Though fat-free milk doesn’t cause hormonal imbalance among everyone, some people might be affected.

According to one such report, consuming fat-free dairy products led to acne in adults.

This is because when we consume fat-free milk, the proteins present in the milk are digested.

Hence, the hormone IGF 1 is released which causes acne by stimulating the hormones to behave the way they do in teenagers.

Though, there’s still a lot to be studied about why regular dairy products don’t cause such hormonal disruptions.

#6. Alcohol

The first thing that has to be struck off from your diet for managing hormonal imbalance is alcohol.

Alcohol has several such compounds that can affect the balance of hormones like insulin and sex hormones among both males and females.

Some of its effects on the hormones are:

• Reduced testosterone release
• Disrupts the menstrual cycle by affecting the hormones regulating it
• Affects the stress hormones by increasing cortisol
• Reduces the release of insulin

Such effects of alcohol are because of its actions on the hypothalamus and pituitary gland which form the major glands for the release and regulation of hormones.

In some cases, chronic alcoholism has also been seen affecting the hormones to such an extent that it led to infertility.

#7. Vegetables

Though having veggies is a healthy diet for the body, everything in excess can lead to some complexities.

The same goes with the cruciferous veggies which on excess consumption can affect different hormones like:

• Estrogen 
• Thyroid hormones

These veggies contain glucosinolates that on chewing and cutting break down to indole-3-carbinol by the enzyme myrosinase in the gut.

This compound, indole-3-carbinol has an anti-estrogen effect.

Though this might be helpful for men, excess consumption in women can prove to be not healthy.

#8. Red Meat

Red meat has been associated with an increased risk of diseases because of its high content of saturated and hydrogenated fats.

But here, we keep it on the list has foods that can cause hormonal imbalance because of its property of increasing the production of estrogen.

Hence, instead of red meat, you can opt for other foods that are rich in omega-3 fatty acids like eggs and fish.

These sources unlike red meat have no such major effect on your hormonal balance.

#9. High Fructose Corn Syrup

Maple syrup is known to have a high content of fructose that can reduce the stimulation of leptin, leading to excess weight gain.

It can also disrupt the gut microbiome causing a decreased release of several hormones, and controlling healthy digestion and functions.

In women, they could affect the reproductive hormones, resulting in conditions like polycystic ovarian syndrome.

#10. Stevia 

In ancient times, stevia was used to prevent pregnancies, but now they are famous for artificial sweetening properties.

According to science, stevia has compounds that can affect the natural levels of endocrine hormones.

However, though there has been the initiation of research on its health benefits, till now no such valuable results have come to notice.

So, now you know what foods to avoid for hormonal imbalance. 

But diet can also have a positive effect on hormones, and many such foods and fruits can balance hormones.

10 Foods to Balance Hormones

While you’re cutting some foods out of your diet, there are also some foods you must include in your diet for balanced hormones. 

The list of foods for hormonal balance contains:

1. Avocado
2. Green tea
3. Pumpkin seeds
4. Chicken breast
5. Quinoa
6. Pomegranate
7. Cherries
8. Nut
9. Flaxseed
10. Fatty fish

These foods have many benefits when it comes to maintaining a healthy hormonal secretion. 

#1. Avocado

Avocado has healthy fats and fibers that can help reduce the absorption of estrogen and boost testosterone levels.

However, since they contain high amounts of calories, it is best to eat them in moderation.

#2. Green Tea

Green tea has many health benefits because of its rich content of catechins.

It also contains theanine that helps regulate healthy levels of cortisol, the stress hormone.

#3. Pumpkin Seeds

They contain rich amounts of magnesium, Vitamin C, and Vitamin B5.

All these vitamins and minerals together work as anti-stress food as they support the adrenal gland and lower the secretion of stress hormones.

#4. Chicken Breast

Chicken breast contains high levels of proteins and is low in fat. According to research, diets that have high amounts of proteins can improve the levels of leptin.

It also has an anabolic effect as it helps build muscles by balancing insulin and estrogen.

However, people often ask, does chicken cause hormonal imbalance owing to some reports of chicken causing hormonal imbalance.

You can go for organic food-fed chicken if that’s a concern.

#5. Quinoa

Quinoa contains proteins and is a source of carbohydrates while being free from gluten. 

Reports suggest it as one of the best foods for balancing female hormones as it helps in leveling out testosterone in females.

This is because of their protein content along with phosphorous and magnesium.

RELATED: Quinoa for Weight Loss

#6. Pomegranate

Pomegranates contain lots of antioxidants which pack them with health benefits. Another benefit that adds up to the list is its ability to block the excess release of estrogen.

Hence, it can be named as one of the best fruits that balance hormones in females.

#7. Cherries

Cherries have a rich amount of melatonin along with minerals like magnesium. 

Melatonin improves the quality of sleep which further helps in healthy hormonal balance.

The magnesium helps in:

• Reducing cortisol
• Regulating healthy adrenaline

Both of these play a crucial role in balancing out your hormones.

#8. Nuts

Nuts contain poly and monounsaturated fat that work well for your blood vessels and hormone secretion. They have healthy effects on the endocrine and hence are listed as hormone-balancing foods.

Some of their positive effects include the regulation of insulin and thyroid hormones.

#9. Flaxseeds

They are effective in balancing hormones for women as they contain plant-based estrogen that helps in keeping lignans.

Their rich content of antioxidants and fiber too helps in managing good hormonal levels.

#10. Fatty Fish

Fatty fish helps manage hunger hormones that keep you fuller for a longer time.

Since they are rich in Vitamin D, they can also help with maintaining good levels of estrogen among women.

So, consume these foods and kick off some of the listed foods that you should avoid in your diet. 

Conclusion

Foods can cause hormonal imbalance among people in two ways. One by directly acting on tissue sensitivity to hormones and the other by giving rise to a condition that affects tissue sensitivity.

They could either decrease the tissue sensitivity or increase it, causing a decrease or increase in hormonal release respectively. 

However, mostly, consuming these foods in moderation doesn’t affect the hormonal cycle.

Hence, even while taking these foods, you can still prevent their effects on your hormonal levels.

You can also balance out their effects by adding some of the foods known for balancing the hormones.

The middle ground here would be enjoying a varied diet and not over consuming any particular food item.

Now, you must have a basic idea of how you should prepare your diet plan for hormonal balance. Know any more foods for hormones? Leave your suggestions in the comments down below.