Look no further than these 12 estrogen dominance diet tips and tricks, plus estrogen dominance sample 3-day estrogen dominance diet meal plan to rebalance your hormones.
Want some customization? Don’t hesitate to reach out to the clinic and we’ve got your back!
12 Estrogen Dominance Diet Hacks
Tip #1: Eat 3 balanced meals each day
Including a protein, healthy fat, something green and something colorful with organic, sustainable and locally sourced foods as much as possible.
Why? Balance blood sugar patterns throughout the day and optimize nutrient density. Providing your body with consistent quality nutrition may be the simple shift you need to improve your energy levels, boost low cortisol and decrease mental stress; while also improving gut microbiome health and minimizing xenoestrogen exposure (in dairy foods, non-organic proteins, grains sprayed with glyphosate or rich in arsenic, etc.).
When we are under-nourished (even accidentally under eating) or exposed to toxicants in our food and lifestyle, the body and our hormones are not in an optimal state of ‘homeostasis’, as a result, our energy reserves (both mental and physical) are decreased and we also become more sensitive and susceptible to feeling out of balance in other areas (psychologically, emotionally, hormone balance). Balanced blood sugar, enough energy (calories/food) and a nutrient-dense diet is associated with increased fertility and less stress—the body is in a state of ‘peace’ and balance to be able to cultivate and sustain another life inside.
Tip #2. Consume 20 to 30 grams of protein within the first 1 to 2 hours of waking.
Why? Eating protein early on in the day sets the tone for balanced hormones and blood sugar throughout the day and promotes more mental and emotional stability.
Tip #3: If you need a snack, reach for a protein-based snack.
This includes bone broth, quality protein powder, leftover protein, 1 to 2 times per day between meals.
Why? Protein is a slow burning fuel to keep blood sugar steady and give you natural energy similar to the effects of glucose, but without the rapid spike in blood sugar, followed by a decline every 2 to 3 hours.
Tip #4: Hydrate
Why? The same region of our brain (hypothalamus) that signals hunger also signals thirst. If we are under-hydrated, then we may also experience low energy, just as if we are under nourished we have low energy. Poor hydration is also associated with sodium/mineral imbalances, common in hormone imbalance as well.
Tip #5: Aim for 6 to 10 servings of produce daily
1-2 fruits and 6 to 9 servings veggies—including 2 to 3 servings of dark leafy greens. Include colorful antioxidant-rich veggies, prebiotic fibers and herbs with meals.
Why? Prebiotics and fiber are ‘slow burning’ sources of carbohydrate, as well as “gut food” for healthy bacteria, associated with blood sugar stability and nutrient absorption. In addition, antioxidant rich foods (colorful produce and herbs) are supportive for hormonal tissue and cellular structure and function. By and large, antioxidant treatment can increase the serum sex hormone levels, including nutrients L-carnitine, L-arginine, vitamin E, vitamin C, coenzyme Q, glutathione, beta-carotene, magnesium, vitamin B12, zinc, vitamin A, vitamin B6, vitamin D3, folic acid, and selenium. There is no contest that a nutrient-rich diet includes these.
Tip #6: Eat 1 to 2 fermented foods daily in addition to probiotics.
Why? Fosters microbial balance, associated with healthy glucose levels and hormone balance. Incorporate at least one serving of coconut or water kefir, sauerkraut, fermented and pickled veggies, kimchi, kombucha or a half-cup of grass-fed yogurt (if you tolerate dairy).
Tip #7: Avoid greasy, fatty foods and industrial seed oils.
Incorporate 1 to 2 servings of healthy fats with meals and take digestive enzymes/bitters support with meals to support the gallbladder and digestion.
Why? Healthy fats are an essential part of a balanced diet and increased fertility due to their role in blood sugar regulation , whereas trans-fats and industrial seed oils (found in many packaged foods—even diet foods) increase the risk of infertility. Contrary to popular belief, long term low fat diets actually can create gallbladder congestion and bile sludge (related to hormone imbalance) due to the fact that the gallbladder does not get ‘exercised’ (as fats are the #1 fuel source that stimulates gallbladder contraction).
Additionally, a history of birth control pills or other xenoestrogen exposures (ie. Antibiotics, mycotoxins, conventional cleaning and hygiene products, BPA in plastics) can contribute to a sluggish gallbladder. Opt for a variety of omega 3, omega 6 and omega 9 fatty acids found in foods like extra virgin olive oil, avocado, raw nuts and seeds, ghee and grass-fed butter. Healthy fats are essential for hormone balance.
Tip #8: Consume 1 pound of cold water fatty fish each week.
Why? Boosts omega 3 fatty acids and promotes a positive omega 3 to omega 6 fatty acid ratio, associated with decreased prostaglandin production in the ovaries (less inflammation).
Tip #9: Support the gallbladder with cholagogue rich foods.
Why? In addition to digestive enzymes and bitters, cholagogue rich foods like celery, apples, artichoke, fennel, dandelion, carrots and beets are supportive for healthy gallbladder function and bile stimulation. Delicious ways to incorporate these foods include celery juice, pickled beets on a salad, roasted rainbow carrots, sautéed dandelion greens and dandelion tea, paleo spinach artichoke dip, stewed apples with cinnamon and coconut oil drizzled on top.
Tip #10: Sip bone broth
Especially if you are having a low energy dip or need a snack between meals.
Why? Bone broth contains 10 to 20 grams of protein (1-2 cups) and amino acids, both great for stabilizing and boosting blood sugar as well as supporting the gut lining for leaky gut tissue repair.
Tip #11: Listen to your body
Why? Thirsty? Drink some water. Tired—despite sleeping? Have you eaten breakfast today—especially some protein? Shaky ad light headed? How about an apple and nut butter to bump your blood sugar up? Feel better when you allow yourself to eat some carbs or fruit? Carbs are not the enemy. Your body is super smart—especially the more balanced your microbiome is to signal the “right” cravings. We crave what our gut bugs crave. When our gut is balanced, our cues are more accurate for overall body balance.
Tip #12: Incorporate 1 gut love “treat” each day or vitamin P
Pleasure—something you enjoy once per day.
Why? Rice cakes, chicken and dry broccoli are not necessary for hormone balance. When we feel deprived in our diet and relationship with food, we increase cortisol (stress hormone) and decrease our metabolism. The milkshake study is a perfect example of this. In it, two groups of women got a milkshake—one group got the “Indulgent” 600 calorie shake; the other group got the “Sensishake”, a 140-calorie shake. In actuality, it was the exact same 300 calorie milkshake. What do you think happened? The “Indulgent” shake women felt more nourished, satisfied and their metabolism responded appropriately—didn’t cue them to binge or obsess over food. The “Senshishake” women felt the opposite—deprived, like they wanted more and their hunger hormones were 3 times greater than the others. Dieting increases perceived stress. The bottom line: Nourish your body with nutrient dense foods and practice 80/20 balance (no perfection). I encourage my patients to incorporate 1 to 2 “gut love treats” per day. This may include a scoop of real ice cream, gluten free overnight oats, a paleo cookie or one to two meals out per week.
3 Day Estrogen Dominance Diet Meal Plan
DAY 1: ESTROGEN DOMINANCE DIET
- Paleo bread (like Base Culture) with avocado mash + pastured fried egg + organic turkey bacon + mixed field greens
Gut Love Bowl
- Steamed greens + chicken thighs + roasted summer squash + steamed beets + pickled cucumbers + paleo dressing
- Romaine lettuce wrap + fish tacos with slaw + rainbow roasted carrots + guacamole
Gut Love Treat
- Keto Cup + Sleepy Time Chai tea
DAY 2: ESTROGEN DOMINANCE DIET
- Gluten-free oats with pecan butter, paleo protein powder, sliced peaches, cinnamon
- Fish Tacos + roasted rainbow carrots + guacamole
AIP Chicken Curry
- Chicken curry + kabocha squash + sautéed baby bok choy
Gut Love Treat
- Scoop coconut ice cream + chamomile tea
DAY 3: ESTROGEN DOMINANCE DIET
- Coconut milk + paleo protein powder + mixed berries + greens + raw almond butter + ice
- Chicken curry + kabocha squash + mixed greens
- Salmon burgers + zucchini noodles w/ avocado basil pesto + white sweet potato ‘fries‘
Gut Love Treat
- AIP Snickerdoodle cookie + ginger tea
Let’s Balance Your Hormones Together!
Don’t go it alone with estrogen dominance diet. Reach out to me at my virtual functional medicine clinic for support in balancing your hormones using food, lifestyle and smart supplementation as “medicine.” :)