I open social media and instantly I’m told what to eat these days.
Cut out refined sugar.
No, just eat it in moderation.
Actually, forget both and focus on protein.
Hey, but what about fiber?
With the multiple and conflicting rules, it’s hard not to ask: are any of these diets truly considering how food affects our hormones? I wonder if any of these diets were developed and tested with hormone balance in mind.
While often marketed as wellness, diet culture can lead to disordered eating patterns, unmanaged stress, nutrient deficiencies, and disrupted hormone cycles. For many people, especially women and people with menstrual cycles, these effects can show up as irregular periods, worsened PMS, fatigue, hair loss, mood changes, or fertility challenges [1,2].
Consistently under-eating or eliminating major food groups can signal to the body that it is under threat. As we’ve been talking about cortisol for the last few months, chronic restriction diets increase cortisol levels [3]. We’ve already learned that high levels of cortisol suppress estrogen and progesterone production, disrupting healthy progression of the hormone cycle.
Psychological stress around food rules can also spike cortisol [4]. Not surprisingly, going out for dinner with friends or attending a party typically means eating foods that wouldn’t fit with my day-to-day food rules. This could be a meal like a greasy burger and fries or just more snacking than usual. It has taken me a long time to learn that one greasy burger is not the end of the world. Strict diet culture has made me box foods into categories, which has created more stress and moved me away from viewing food as nourishment.
As I continue to work with the mixed messaging, I’ve decided to stick to only a couple rules that have been working for me.
Firstly, eating is not a race. For as long as I remember, I’d be the first one to finish eating. Clearing the plate was almost like a to-do item. The last few years as, I started blocking off a complete hour for lunch. This practice has made me slow down and enjoy my food, removing the stress associated with always needing to clear my plate. It has also re-introduced me to my natural cues of hunger and fullness. Sometimes, I am full, even though there is still food left on my plate. I don’t have to finish it. There was a time I felt like I had to, but now I just save the leftovers for later.
Secondly, instead of counting calories or grams of protein, I simply judge my plate based on closely it resembles the rainbow. Foods that support hormone balance tend to very green. The rainbow rule usually gets me eating:
- Leafy greens and other colorful vegetables
- Fruits, of course
- Legumes
- Proteins
- Whole grains
Choosing a combination of these ensures that you’re eating foods that help produce and efficiently metabolize estrogen and progesterone. The rainbow also means you’re likely hitting all the micronutrients, too [5]:
- Iron (Lentils, Red meat, and Leafy greens)
- Magnesium (Whole grains, Sweet potatoes, and Nuts/Seeds)
- Zinc (Leafy greens, Broccoli, and Beans)
- Vitamin Bs (Leafy greens, Eggs, and Brussels sprouts)
Lastly, estrogen and progesterone are made from cholesterol, though cholesterol has a widely bad reputation by name. In order for estrogen and progesterone to be synthesized, there needs to be sufficient amount of healthy cholesterol available [6].
Sources of healthy fats are:
- Avocadoes
- Chia and Flax seeds
- Nuts
- Fish (like salmon or sardines)
I absolutely love throwing in a half of an avocado into every major meal. Chia seeds are another go-to, as I mix them into greek yogurt for breakfast the night before.
“Healthy” may not look the same for everyone, but these are a couple things that have been working for me. Food habits need to be sustainable, not deprive the body of what is necessary for cycle and hormonal health. By focusing on foods that fuel the body and letting go of harmful food rules, we create space for better hormonal health and a more peaceful relationship with eating.
References
- Mazza, E., Troiano, E., Ferro, Y., Lisso, F., Tosi, M., Turco, E., Pujia, R., & Montalcini, T. (2024). Obesity, Dietary Patterns, and Hormonal Balance Modulation: Gender-Specific Impacts. Nutrients, 16(11). https://doi.org/10.3390/nu16111629.
- Vincent, C., Bodnaruc, A. M., Prud’homme, D., Guenette, J., & Giroux, I. (2024). Disordered eating behaviours during the menopausal transition: A systematic review. Applied Physiology, Nutrition, and Metabolism, 49(10), 1286–1308. https://doi.org/10.1139/apnm-2023-0623.
- Barrea, L., Verde, L., Camajani, E., Šojat, A. S., Marina, L., Savastano, S., Colao, A., Caprio, M., & Muscogiuri, G. (2023). Effects of very low-calorie ketogenic diet on hypothalamic–pituitary–adrenal axis and renin–angiotensin–aldosterone system. Journal of Endocrinological Investigation, 46(8), 1509–1520. https://doi.org/10.1007/s40618-023-02068-6.
- Duque, A., Cano-López, I., & Puig-Pérez, S. (2022). Effects of psychological stress and cortisol on decision making and modulating factors: A systematic review. European Journal of Neuroscience, 56(2), 3889–3920. https://doi.org/10.1111/ejn.15721.
- Harak, S. S., Shelke, S. P., Mali, D. R., & Thakkar, A. A. (2025). Navigating nutrition through the decades: Tailoring dietary strategies to women’s life stages. Nutrition, 135, 112736. https://doi.org/10.1016/j.nut.2025.112736.
- Mumford, S. L., Chavarro, J. E., Zhang, C., Perkins, N. J., Sjaarda, L. A., Pollack, A. Z., Schliep, K. C., Michels, K. A., Zarek, S. M., Plowden, T. C., Radin, R. G., Messer, L. C., Frankel, R. A., & Wactawski-Wende, J. (2016). Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women12. The American Journal of Clinical Nutrition, 103(3), 868–877. https://doi.org/10.3945/ajcn.115.119321.
