1. Conventional Dairy
While enjoying some cheese or yogurt in moderation may not hurt you, if you're addicted to dairy or if it's a big part of your diet, you may want to scale back.
"If you're still consuming conventional milk, cheese, or yogurt, you're basically dosing yourself with hormones every single day," says Dr. Hornaman. "Most non-organic dairy comes from cows that have been pumped full of growth hormones and antibiotics and fed estrogenic grains like soy and corn. That toxic combination messes with your estrogen levels and ramps up inflammation, which throws your entire endocrine system out of balance."
If you can, try incorporating some dairy alternatives like almond milk and more into your diet instead, and try to buy products that are as low in ingredients as possible.
2. Non-Organic Soy Products
Some soy products, like tofu or vegetarian 'meats' made from soy, can be tasty and add some variety to your diet. Dr. Hornaman believes you should be extra careful when buying them, as non-organic soy products can introduce some harmful chemicals or additives into your body, affecting your hormones.
"I see so many women trying to be 'healthy' by adding soy milk, tofu, or soy-based protein bars into their diets, but if it's not organic and fermented, it's a hormone disruptor," explains Dr. Hornaman. "Soy contains phytoestrogens, which mimic estrogen in the body...I tell my patients to avoid non-organic soy altogether, or only consume it in small amounts as fermented soy like tempeh or miso."
Dr Hornaman adds that if you need protein, she'd rather see her patients eat "pasture-raised eggs, wild-caught fish, or clean collagen protein."
3. Artificial Sweeteners
Our diet culture truly is a wild thing, as we know that refined sugar is bad for us and we're often told to avoid it whenever possible, but then we're being told to consume things that are 'sugar-free' and filled with artificial sweeteners, which, in many cases, can almost be just as bad.
"Just because something says 'zero calories' and 'zero carbs' doesn't mean it's safe," notes Dr. Hornaman.
"Artificial sweeteners like sucralose, aspartame, and acesulfame potassium can still spike your insulin and blood glucose," she continues. "And when your blood sugar is dysregulated, not only do you gain weight, but it also interferes with the conversion of inactive thyroid hormone (T4) into active thyroid hormone (T3). Add in the inflammation that these sweeteners cause, and you've got a recipe for complete endocrine chaos."
4. Industrial Seed Oils
More often these days, we're hearing about how seed oils, which include canola, corn, soybean, and other vegetable oils, can have a negative impact on our health and hormones, especially if we consume them frequently. It's hard not to, considering many processed and premade foods are full of seed oils, but it is possible to keep them out.
"Canola oil, soybean oil, corn oil—these oils are pure inflammation," says Dr. Hornaman. "They're processed at high heat using chemical solvents and are packed with omega-6 fatty acids that damage your cell membranes and promote chronic inflammation. That inflammation interferes with hormone signaling, worsens insulin resistance, and puts stress on your thyroid."
Dr. Hornaman suggests looking for "anti-inflammatory fats" like "cold-pressed extra virgin olive oil, avocado oil, coconut oil, or grass-fed ghee," which support metabolic health and hormone balance.
5. Conventional Meat
Many types of conventional meat, like chicken breasts, ground beef, and more, come from factory farms that include hormones and antibiotics in their manufacturing process. It's certainly not ideal, but it's the world we're living in. If you can afford to purchase hormone-free and grass-fed meat whenever possible, you should.
"This is a major source of hormone disruption," explains Dr. Hornaman. "If your meat isn't labeled hormone-free or grass-fed, you're likely ingesting the very hormones and antibiotics the animals were given to fatten them up. Over time, that builds up in your system, leading to estrogen dominance, testosterone suppression, and thyroid dysfunction."
Dr. Hormanan suggests choosing "grass-fed, hormone-free, pasture-raised meats and wild-caught fish" at the grocery store. Do any of these five hormone-disrupting foods surprise you?