Several factors play a role in your hormonal health, from stress levels and age to medical conditions. One of the easiest aspects to control, though, is your diet. There are many great foods you can add to your plate to manage your hormone levels. But on the other end of things, certain foods could also make matters worse.
We spoke to health experts Taylor Stolt, RD, Lisa Richards, nutritionist at The Candida Diet, and Dr. Amie Hornaman, a Functional Medicine Practitioner known as the “Thyroid Fixer” to learn about a few hormone-disrupting foods that you might want to avoid. Find all of their advice below.
Women Are Swapping Their Boring Water For This Ice Pop Electrolyte Mix!
1. 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."
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."
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.
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. Alcohol
Everyone knows the downsides to alcohol, even though it's one of the most popular beverages in the world. Alcohol can actually affect key hormone-regulating processes, especially as the body ages and metabolism slows down.
Stolt reveals that alcohol affects almost every hormone in the body, and not in a good way. She says that this drink "impairs liver function, which plays a key role in metabolizing estrogen, leading to imbalances like estrogen dominance. Even one drink can significantly reduce melatonin production, disrupting sleep and triggering a cascade of hormonal issues. Alcohol also lowers progesterone, increases testosterone levels, and weakens adrenal function, contributing to stress hormone imbalances."
As time goes by, this can worsen feelings of fatigue, mood swings, and weight gain.
5. Plant-based meat
This one may be surprising since plant-based meat is marketed as a healthy food choice, but it can have negative consequences on your hormones.
The problem with this food is the soy content. Excessive consumption of phytoestrogens, a compound found in soy that mimics estrogen in the body, may fluctuate hormones in older women.
"Many plant-based meats contain soy protein isolates, which can mimic estrogen in the body and potentially lead to imbalances, especially in women sensitive to estrogen fluctuations. These products also often include additives, preservatives, and artificial flavors, which may disrupt the endocrine system and contribute to hormone imbalances," says Stolt.
