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Dietary Strategies for Healthy Hormones


Food can be a medicine for your hormones. Specific foods can affect chemical processes within the body. They can reduce excessive production of oestrogens, stimulating hormone detoxification and clearance and/or competitively and beneficially binding to oestrogen receptors. The foods listed below are believed to be beneficial to women through their menopausal journey.

We recommend you enjoy at least 1 from each group daily:

Herbs and Spices:

Ginger, rosemary, turmeric, coriander, dill, fennel, parsley

Nuts and Seeds:

Pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews, Brazil nuts

Grains and Legumes:

Soy, chickpeas, quinoa, millet, bulgur, buckwheat, brown rice


Blueberries, strawberries, oranges, grapes, avocado, banana, figs, blackberries

Meat, poultry, fish and dairy:

Milk, cheese and yoghurt, deep-sea fish


Broccoli, cauliflower, brussel sprouts, kale, spinach, cabbage, mushrooms, celery, onion, alfalfa sprouts


Water, green tea, dandelion tea, chamomile tea, spearmint tea


Eat right for your life stage:

  • Avoid refined sugars – treat ‘treats’ as a treat, and not a regular thing
  • Avoid refined carbohydrates and many packaged items.
  • Eat protein (meat, tofu, eggs etc.) with each meal. A portion would be considered 100g of meat or 200g of tofu.
  • Be conscious of your daily calcium intake; food or supplement.
  • Eat good fats regularly. Cook with olive oil or coconut oil.
  • Eat a rainbow of vegetables, and lots of them.
  • Eat a maximum of 2 pieces of fruit daily.
  • Be wary of your carbohydrate intake; this commonly encourages weight gain during menopause.