Oestrogen dominance occurs when oestrogen levels outweigh progesterone in the body. This hormonal imbalance can result from poor liver or gut detoxification or an overproduction of oestrogen, often due to hormone therapy. Symptoms may include bloating, PMS, mood swings, fatigue, weight gain (particularly around the hips and thighs), and more severe conditions like fibroids, endometriosis, or even certain cancers. Balancing hormones is critical for both immediate relief and long-term health. While detoxification, stress management, and lifestyle adjustments play a big role, the foods you eat can significantly influence your hormone balance.

Here are the best foods to support your body naturally when dealing with oestrogen dominance:

1. Leafy Greens

Leafy greens like spinach, rocket, and Swiss chard are rich in fibre, which aids in eliminating excess oestrogen through digestion. Additionally, they provide magnesium, a mineral essential for reducing inflammation, regulating blood sugar, and maintaining hormonal balance.

How to use them: Enjoy a daily salad with fresh greens, blend spinach into smoothies, or lightly sauté Swiss chard as a dinner side dish.

2. Cruciferous Vegetables

Vegetables such as broccoli, Brussels sprouts, cauliflower, and kale are packed with compounds like indole-3-carbinol (I3C) and diindolylmethane (DIM), which support liver detoxification and the breakdown of oestrogen. These compounds help push oestrogen into healthier metabolic pathways, reducing harmful effects.

How to use them: Add steamed broccoli to meals, blend kale into green smoothies, or toss roasted Brussels sprouts into salads. Aim to eat cruciferous vegetables daily.

3. Flaxseeds

Flaxseeds are rich in lignans, a type of phytoestrogen that helps regulate oestrogen levels. Lignans can either lower oestrogen activity when it’s too high or support it when it’s low. Additionally, their fibre content aids digestion and the removal of excess hormones.

How to use them: Sprinkle ground flaxseeds onto oatmeal, mix into smoothies, or include them in homemade granola or baked goods.

4. Turmeric

Turmeric is an anti-inflammatory powerhouse that supports liver function and helps metabolize excess oestrogen. Its active ingredient, curcumin, enhances detoxification pathways, balancing hormone levels naturally.

How to use it: Add turmeric to soups, stews, or curries. You can also make a soothing turmeric latte with almond milk for an anti-inflammatory boost.

5. Berries

Berries like blueberries, raspberries, and blackberries are loaded with antioxidants that reduce inflammation and oxidative stress, both of which can aggravate oestrogen dominance symptoms. Their high fibre content also supports healthy digestion and hormone elimination.

How to use them: Enjoy a handful of berries as a snack, toss them into yogurt or smoothies, or add them to your breakfast porridge.

6. Seeds and Nuts

Pumpkin, sesame, and sunflower seeds provide essential nutrients like zinc, magnesium, and omega-3 fatty acids that support hormone production and balance. Zinc, in particular, is critical for progesterone production, helping counteract the effects of high oestrogen.

How to use them: Sprinkle a mix of seeds over salads and yoghurt.

7. Whole Grains and Pulses

Quinoa, oats, buckwheat, chickpeas, and lentils are fibre-rich foods that help the body process and excrete excess oestrogen through the gut. These foods also stabilize blood sugar, which is key to managing hormonal balance.

How to use them: Replace refined grains with whole grains like quinoa or oats. Try using lentils or chickpeas in soups, stews, or salads for added fibre and nutrients.

8. Healthy Fats

Omega-3 fatty acids found in wild-caught salmon, chia seeds, walnuts, and avocados help reduce inflammation and support hormone production. These fats also ease symptoms like mood swings and breast tenderness associated with oestrogen dominance.

How to use them: Include salmon in your meals several times a week, add chia seeds to smoothies, or enjoy avocado toast as a healthy breakfast option.

Foods to Avoid

To fully support hormonal balance, it’s just as important to limit foods that disrupt it. Processed foods, refined sugars, alcohol, and caffeine can all increase inflammation, overload the liver, and worsen hormonal imbalances. Excessive dairy may also trigger issues for some individuals, so it’s worth keeping an eye on potential sensitivities.

Supplements to Consider

In addition to incorporating hormone-supporting foods, supplements can play a vital role in managing oestrogen dominance:

Magnesium Complex – Helps regulate blood sugar, reduce inflammation, and support liver detoxification for better hormone balance.

Final Thoughts

Balancing oestrogen naturally is a journey that starts with daily choices. By focusing on a diet rich in fibre, anti-inflammatory foods, and essential nutrients, you can take control of your hormonal health. Supplements and lifestyle changes, such as stress management and regular exercise, can enhance these effects.

For a deeper understanding of your hormone levels, consider a comprehensive test like the Dutch Hormone Test, which can help identify oestrogen dominance and guide your treatment plan. Remember, small consistent changes can lead to profound improvements in your overall well-being.

Thanks for reading!

Louise x

To learn more about Louise click here.