The Busy Woman’s Hormone-Smart Grocery List

As we age, it’s important to fuel our bodies with foods that support balanced hormones, steady energy, and stress resilience —all in one grocery list. 

1.  Hormone-Balancing Proteins: protein supports hormone synthesis and blood sugar regulation.

   • Organic eggs

   • Wild-caught salmon

   • Sardines - more power to you

   • Pasture-raised chicken

   • Grass-fed beef (in moderation)

   • Plant based: lentils, tempeh, hemp seeds

2.  Healthy Fats for Hormones and Skin: fats are the building blocks of estrogen, progesterone, and cortisol.  

• Extra-virgin olive oil 

• Avocados

• Chia seeds

• Flaxseeds (especially for estrogen balance)

• Walnuts

• Ghee or grass-fed butter (if tolerated)

3.  Fiber-Rich Hormone Helpers: fiber helps the body clear excess estrogen and keeps digestion smooth. 

• Broccoli, cauliflower, kale (cruciferous=estrogen detox)

• Sweet potatoes

• Berries

• Apples with skin

• Artichokes

• Ground flax (double duty: fiber + phytoestrogens)

4.  Blood Sugar Stabilizers: blood sugar swings worsen PMS, fatigue, and perimenopausal symptoms.

• Quinoa

• Steel-cut oats

• Chickpeas

• Pumpkin seeds

• Cinnamon

• Apple cider vinegar (got a whole blog on this one if you haven’t read it)

5.  Stress + Sleep Supporters: chronic stress disrupts hormonal balance while calming nutrients reset the nervous system.

• Chamomile or tulsi tea

• Dark chocolate (70%+) 

• Magnesium rich foods: spinach, pumpkin seeds, almonds

• Reishi or ashwagandha (if tolerated)

Whether you’re navigating perimenopause, stress, or just a busy life (or maybe you’ve won the lottery and you find yourself in the midst of a storm of all these things), small shifts in how you eat can create lasting change.  Start with this list, listen to your body, and know that food is one of your most powerful forms of self-care (and also, don’t forget that chocolate is on this list).