73: Foods to Regulate Hormones

What if balancing your hormones could start right in your kitchen?

In this episode, I’m sharing 10 simple foods I keep on repeat in my own diet that make a big difference for hormone health. From potassium-packed kiwis to versatile proteins and fiber-rich staples, these everyday foods can help reduce PMS, ease cramps, support your thyroid, and keep your cycles running more smoothly.

You’ll learn:

• The 3 themes every hormone-friendly food has in common
• How potassium, protein, and fiber directly impact hormone balance
• Why small, consistent food swaps can calm PMS, regulate cycles, and improve energy
• Easy ways to use these foods without overcomplicating your meals

If you’ve ever felt like hormone balance is complicated, this episode is your reminder: it doesn’t have to be.

Collagen mentioned in the episode*
FurtherFood's Chocolate Collagen: https://www.furtherfood.com/?rfsn=8606224.0d8ce5d&utm_source=8606224&utm_medium=affiliates

Sign up for my weekly newsletter: https://wellnesswithvanda.myflodesk.com/newsletter

Need help with your hormones? Learn how we can work together: https://www.wellnesswithvanda.com/worktogether/

Follow me on IG @wellness.with.vanda

Free Resources:

Hormones 101 Training:
https://wellnesswithvanda.com/hormones101

Hormone Reboot: https://www.wellnesswithvanda.com/hormone-reboot/

*some links shared may be affiliate links, meaning I earn a small commission from your purchase

Transcript

Welcome back to the podcast!

Today, we’re tackling a question I get asked a lot: “What foods can I eat—or eat more of—to help regulate my hormones?”

I’ve put together a list of 10 foods that I keep on repeat in my own diet. These aren’t in any special order, but each one plays a role in supporting hormonal balance, reducing PMS symptoms, and helping me avoid heavy bleeding and painful cramps.

As I go through the list, you’ll notice three common themes:

1. Foods that are rich in minerals
2. Foods that provide easy, versatile protein
3. Foods that give you a solid source of fiber

Let’s dive in.

1. Kiwis

Kiwis are a great source of potassium, something I often see low on HTMA tests. Potassium is crucial because of the sodium-potassium pump in our cells—it helps things like insulin and thyroid hormone get into the cell where they can actually work.

2. Chicken

Chicken is a go-to protein for me because it’s versatile. You can grill it, bake it, slow-cook it, season it differently—so it never feels repetitive. It’s simple and nutrient-dense.

3. Sweet Potatoes

Sweet potatoes give you fiber, minerals, and are supportive of blood sugar balance. Plus, they’re easy to cook in multiple ways—baked, roasted, or mashed.

4. Berries

Strawberries, blueberries, raspberries, blackberries—these are fiber-rich fruits that also provide minerals. I like to pair them with protein or fat, like cheese or a protein shake, to help keep blood sugar stable.

5. Collagen Powder

My favorite is Further Food’s chocolate collagen, which I mix with whole milk for extra protein and fat. Collagen isn’t a complete protein on its own, but when you’re getting complete proteins elsewhere in your diet, it’s a fantastic, easy add-in.

6. P3 Snack Packs

These little packs combine protein, fat, and sometimes even a touch of sweetness. They’re convenient and balanced—perfect for when I’m running out the door but need something substantial.

7. Eggs

Eggs provide protein, minerals, and cholesterol—yes, the good kind that your body needs to make hormones. I use them for breakfast, keep hard-boiled ones on hand, or toss them into salads.

8. Squash and Zucchini

These vegetables are fiber- and mineral-rich, and roasting them brings out the flavor. I also like butternut squash for the same reasons. They’re simple sides that help round out meals.

9. Shrimp

Shrimp is quick to cook, full of protein, and a good source of selenium, which supports thyroid function. I love how versatile it is—you can season it for pasta, tacos, or just a quick veggie-and-shrimp dinner.

10. Beef

We eat a lot of beef in my house—both steaks and ground beef. It’s a high-quality protein source, rich in minerals, and can be prepared in so many different ways.

This list isn’t exhaustive, and it’s not about perfection. It’s about finding foods that are nutrient-dense, easy to prepare, and enjoyable to eat.

Sometimes the simplest approaches—like keeping these foods on hand and repeating them regularly—are what really work to support your hormones and keep your periods drama-free.

Remember, balancing hormones doesn’t have to be complicated. It can be as easy as putting the right foods on your plate.