8 ways your diet can impact hormone levels

DID you know that your diet plays a significant role in influencing hormone levels in your body, which in turn affects various aspects of health including metabolism, mood, reproductive health, and overall well-being? Health coach and nutrition therapist Maleah McIntyre says hormone imbalances can lead to issues like irregular menstrual cycles, mood swings, and fertility problems.

Here are eight ways she says diet can impact hormone levels:

Blood sugar regulation

Diets high in refined carbohydrates and sugars can cause rapid spikes in blood sugar levels, leading to increased insulin production. Over time, this can result in insulin resistance wherein the body’s cells become less responsive to insulin, leading to conditions like type 2 diabetes and polycystic ovary syndrome (PCOS).

A diet high in fibre, meanwhile, especially soluble fibre, helps stabilise blood sugar levels by slowing down the absorption of sugars, which can reduce the risk of insulin resistance.

Thyroid function

The thyroid gland requires iodine to produce thyroid hormones, which regulate metabolism. An iodine-deficient diet can lead to hypothyroidism in which the thyroid doesn’t produce enough hormones, resulting in symptoms like fatigue, weight gain, and depression.

Sex hormones imbalance

Diets rich in healthy fats, such as omega-3 fatty acids, are crucial for the production of sex hormones. These fats support the structure of hormone-producing cells and help balance levels of oestrogen, progesterone, and testosterone.

Also, plant-based compounds found in foods like soy, flaxseeds, and legumes can mimic oestrogen in the body. For some women, consuming phytoestrogens can help balance oestrogen levels, particularly during menopause. However, their effects can vary depending on individual hormone balance.

Cortisol and stress hormones

Excessive caffeine intake can lead to elevated cortisol levels, the body’s primary stress hormone. High cortisol levels can cause issues like weight gain, especially around the abdomen, and interfere with sleep and mood.

Meanwhile, consuming a balanced diet that includes a variety of nutrients can help regulate cortisol levels. Omega-3 fatty acids, antioxidants (found in fruits and vegetables), and magnesium-rich foods (like leafy greens, nuts, and seeds) are known to support a healthy stress response and lower cortisol levels.

Hunger hormones

A diet high in processed foods and refined sugars can disrupt the balance of leptin and ghrelin, the hormones responsible for regulating hunger and satiety. Consuming whole, unprocessed foods helps maintain the proper balance of these hormones, aiding in weight management and appetite control.

Meanwhile, poor sleep — often linked to an unbalanced diet — can increase ghrelin (hunger hormone) and decrease leptin (satiety hormone), leading to increased appetite and potential weight gain.

Gut health and hormone balance

A healthy gut microbiome, supported by probiotics (found in yoghurt, kefir, and fermented foods) and prebiotics (found in fibre-rich foods like onions, garlic, and bananas), is essential for hormone regulation. The gut microbiome plays a role in the metabolism of oestrogen and other hormones, and an imbalance in gut bacteria can lead to hormone imbalances.

Alcohol and hormonal disruption

Excessive alcohol intake can disrupt hormone balance by affecting the liver’s ability to metabolise hormones like oestrogen. This can lead to elevated levels of oestrogen in the body, increasing the risk of hormone-related conditions such as breast cancer.

Impact of diet on menstrual health

A diet rich in vitamins and minerals — particularly B vitamins, magnesium, and zinc — is important for maintaining a regular menstrual cycle and reducing symptoms of PMS.

Healthy fats, such as those from avocados, nuts, seeds, and fatty fish, support the production of sex hormones and can help regulate menstrual cycles and alleviate menstrual discomfort.