Gut health and gut bacteria are the most overlooked elements of hormonal balance (includes menopause, thyroid issues, estrogen excess). The holistic approach to healing your gut and balancing hormones can start with the foods that you eat.
Diet plays a significant role in shaping gut flora as well as protecting against leaky gut and other gut issues. The standard American diet Western can adversely impact gut flora balance because it is high in inflammatory fats and sugar, and low in nutrient-dense foods. Here are some of the basics of a healthy, hormone-balancing diet:
1. Anti-inflammatory foods
Chronic inflammation is a main driver in many gut diseases including leaky gut, Crohn’s disease, and ulcerative colitis. Avoid inflammatory foods such as vegetable oils and most processed foods including cookies, chips, and pretty much any food in the center grocery aisles. Increase anti-inflammatory foods including wild-caught fish and non-starchy vegetables like spinach and green beans to normalize inflammation levels and heal your gut.
2. Antioxidants rich foods
Damaging free radicals (oxidative stress) can overpower your body’s antioxidant defenses and damage the gut. Dietary polyphenols in colorful plant foods like berries can improve that antioxidant balance to prevent diseases such as cancer and cardiovascular disease while supporting gut health.
3. Foods high in fiber
Dietary fiber provides the fuel your colon cells require to optimally function. Smart fiber options include leafy and cruciferous vegetables, berries, and raw nuts and seeds.
4. Nutrient-rich foods
Nutrient deficiencies, which are incredibly common in many Western diets, can adversely impact gut health. Nutrient-rich (or nutrient-dense) foods are low in sugar, sodium, starches, and bad fats. They contain a lot of vitamins and minerals and few calories. Your body needs vitamins and minerals, known as micronutrients. They nourish your body and help keep you healthy. They can reduce your risk for chronic diseases. Getting them through food ensures your body can absorb them properly.
5. Fermented and cultured foods
Fermented and cultured foods contain probiotics, live microorganisms that help balance your healthy gut flora. Yogurt is the most popular source, although sauerkraut, kimchi, and kombucha also provide probiotics.
6. Foods substantial in prebiotics
Prebiotics, a type of fiber that gut flora or probiotics feed on, induce the growth or activity of beneficial microorganisms such as bacteria and fungi. The most common example is in the gastrointestinal tract, where prebiotics can alter the composition of organisms in the gut microbiome.
Bottom line: The key to balanced hormones is a healthy gut with a wide range of bacterial microflora.
If you are looking for recipes that will help you reset your hormones, check out our Hormone Balance for Women Meal Plan. You can get a free 3-day trial (no credit card information is required) to see if it is something that you would be interested in!
Inspired Wellness, PLLC can help you reimagine your health by diving deeper into your health narrative and personalize a health plan for you. We will never promise a cure, but we will always help you to get closer towards attaining your health goals. You will be heard, supported, and empowered with the knowledge, tools, and skills that will carry you throughout your health journey. We offer two different types of packages: non-membership and membership options. If you are a DIY action taker, we have an Inspired Menu Library that takes the guess work out of many different types of meal plans (e.g., anti-inflammatory, elimination, plant-based, etc.) and we also have an online academy for a structured learning format.