Hormone-Friendly Grocery List

This list focuses on foods that can support hormonal balance and overall well-being during menopause.

Fruits:

• Berries (blueberries, raspberries, strawberries)
• Apples
• Pears
• Citrus fruits (oranges, lemons, limes)
• Avocado

Vegetables:

• Leafy greens (spinach, kale, collard greens)
• Broccoli
• Cauliflower
• Sweet potatoes
• Carrots
• Bell peppers
• Onions
• Garlic

Protein:

• Fatty fish (salmon, mackerel, sardines – rich in omega-3s)
• Lean poultry (chicken, turkey)
• Eggs
• Legumes (lentils, chickpeas, beans – good source of fiber and phytoestrogens)

Grains (Whole Grains):

• Oats
• Quinoa
• Brown rice
• Whole-wheat bread, sourdough and pasta

Nuts and Seeds:

• Flax seeds (rich in omega-3s and phytoestrogens)
• Chia seeds
• Almonds
• Walnuts
• Pumpkin seeds
• Sunflower seeds

Dairy & Alternatives (Calcium-Rich):

• Milk (if tolerated) raw if available
• Yogurt (plain, Greek)
• Cheese (in moderation)
• Fortified plant-based milk (almond, coconut, oat)

Healthy Fats & Oils:

• Olive oil
• Avocado oil

Herbs & Spices:

• Turmeric (anti-inflammatory)
• Ginger
• Cinnamon

Other:

• Dark chocolate (in moderation)
• Green tea (antioxidants)

Remember to choose organic options when possible and adjust this list based on your dietary preferences and any allergies or intolerances.

I hope these resources are helpful for you in navigating your menopause journey! Remember to consult with your healthcare provider for personalized advice and treatment.