Can food really balance your hormones? What science says

Social media is full of influencers claiming that certain foods can “balance” your hormones or prevent health issues like low energy, weight gain and mood swings. But experts say there’s no magic food or diet that can regulate hormones.

“The solid information we have about healthy hormone production isn’t some kind of fad diet. It’s what we would recommend to be an overall healthy diet,” says Lorraine Lanningham-Foster, a nutrition scientist at Iowa State University.

Instead of cutting out entire food groups, the key is eating a balanced diet that includes high-quality protein like real meat and dairy, whole grains and a variety of fruits and vegetables. These foods provide essential vitamins and minerals that help your body naturally regulate hormones, she explains.

“A healthy diet has a good balance of protein, carbohydrates and fat,” Lanningham-Foster says.

If you’re concerned about your hormone levels, talk to a healthcare professional like your primary care doctor or gynecologist. They can help determine if you have a real hormonal imbalance and create a treatment plan that’s right for you.