3 foods to feed your gut for better hormone health!

We all know the saying, you are what you eat, but does this ring true when it comes to your hormones, and does what you eat affect them?

Hormones play a vital role in your body, from regulating growth and development, controlling metabolism, to managing mood and emotions.¹ An imbalance in certain hormones can affect some of these functions, negatively affecting your health and wellbeing.

The food you eat can affect the production and secretion of hormones, which is why a diet rich in fruits, vegetables, wholegrains, legumes, nuts, and seeds is beneficial. These foods are packed with vitamins and minerals that help keep your hormones at optimum levels and functioning properly.

How does your gut affect your hormones?

Besides playing its main role in digesting and absorbing food, your gut also has other important responsibilities,. One such role is producing hormones – it’s actually the largest mammalian organ that produces hormones!²

Cells called enteroendocrine cells (EECs) are responsible for secreting these hormones upon the intake of food. Even though they make up only 1% of the surface area of the gut, they are responsible for producing dozens of peptides – small molecules of amino acids. Different types of enteroendocrine cells produce different hormones. These hormones can control levels of hunger or satiety, coordinate the movement of intestinal muscles, and stimulate the repair of the intestinal layer. Some of the most common hormones the gut produces are gastrin, secretin, and ghrelin, which all play a role in controlling how hungry or full you feel.³

Here are some of the foods that can promote positive hormone function in the gut!

1. Oily fish

Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which positively affect hormone levels and functions, particularly insulin and thyroid hormones. They increase and improve the body’s response to insulin, helping to regulate blood sugar levels. This is important for managing weight and reducing the risk of type 2 diabetes.

Omega-3s are essential because the body cannot produce them, so they must be obtained through diet. Other foods rich in omega-3 fats include seafood such as oysters and anchovies. ALA, a type of omega-3 fatty acid, is found in certain nuts and seeds such as flaxseeds, chia seeds, and walnuts.

2. Probiotics

Probiotics form a delicate ecosystem that is crucial to maintaining overall wellbeing and are pivotal in regulating gut microbiota composition. Probiotics influence gut hormones by altering the gut microbiome. This can affect the production of various hormones and neurotransmitters, including serotonin, dopamine and norepinephrine, more commonly known as the happy hormones.

Besides their influence on hormone production, probiotics help populate your gut with all that beneficial bacteria you need! Our kefir is packed with 27 different beneficial bacterial strains, so it will provide you with all the probiotic goodness you need! Probiotic-rich foods like kefir, live yoghurt, sauerkraut, and kimchi can help introduce beneficial bacteria to the gut.⁴

As the gut produces serotonin, the happy hormone, this can influence your mood. This relationship is best described as the gut-brain connection – a complex network of connections and information that passes back and forth between the gut and the brain. Have you ever felt butterflies in your stomach before a first date, or had a gut feeling about something? That’s the gut-brain connection in action!

3. Cruciferous vegetables

Cruciferous vegetables such as cauliflower, broccoli, and kale are full of antioxidants that protect your body from free radicals. They also have a beneficial effect on combating oestrogen dominance, which can create symptoms linked to hormone imbalance. Many cruciferous vegetables can be easily found in most supermarkets and farmers’ markets. The highest levels of sulforaphane (the compound that encourages oestrogen detoxification) are found in Brussels sprouts. So, don’t just save the sprouts for Christmas!

These vegetables contain compounds that can influence how the body processes oestrogen, potentially aiding in conditions like oestrogen dominance or PMS. There is evidence that eating cruciferous vegetables can help manage symptoms associated with IBD.⁵ This kale pesto recipe is a tasty, quick, and simple way to get cruciferous vegetables into your diet!

Whilst we tend to encourage adding foods in rather than taking away, to promote optimal gut-hormone health, consider limiting the amount of sugary, oily and fried, fatty foods you’re consuming, as well as your alcohol intake. Aim to keep stress to a minimum, though this may be easier said than done. Here are a few helpful tips to support you.

Looking for more information about your hormones? Check out our article – Hormones – Your Secret Weapon to Happiness?

Any questions? Contact one of our Nutritional Therapists via live chat, Monday to Friday 8am to 8pm.