Setting Up Your Kitchen For Hormone Health

What we eat and our lifestyles are the most important aspects of making and detoxing hormones in a healthy, balanced way, and these are the two things we need to support every day to feel calm, energized, motivated, support healthy weight, and all of the things that we desire and deserve!

I fully believe that a big part of having a healthy gut and balanced hormones is taking the time to slow down a little in life, preparing most of our food at home, and taking the time to nourish ourselves properly! The digestive process starts when we handle and prepare the ingredients that we are about to eat!

If you arent't taking the time to slow down and prepare food for yourself, my guess is that you aren't taking the time to slow down at all, and are likely running full steam ahead ( and on high alert) most of the time.

Cooking at home most of the time also means that you get to choose what ingredients you are using, making it easier to include ones that build health, and avoid things like processed foods and inflammatory seed oils, which are abundant in restaurant foods and pre made options.

This doesn't mean that you need to make gourmet meals, or spend hours upon hours in the kitchen. Some of the best and most nourishing meals are quick and easy...it's just a matter of finding some that work for you.

Creating a kitchen environment that supports your hormone health involves more than just stocking the right foods. It’s about creating a space that inspires healthier choices and eliminates hormone disruptors. Here’s a step-by-step guide to help you build a hormone-friendly kitchen:

Please don't feel like you have to do all of this at once! Make one small change at a time and it will add up!

1. Clean Out the Kitchen

Declutter your pantry, fridge, and freezer to remove items that could disrupt hormones.

• Eliminate processed foods: Chips, sugary snacks, and instant meals.

• Avoid refined oils: Remove canola, soybean, and vegetable oils, and replace them with healthier options like extra virgin olive oil, tallow, ghee, butter, avocado oil, and coconut oil.

• Ditch artificial sweeteners: Replace aspartame or sucralose with raw honey, maple syrup, dates, and occasional stevia or monk fruit.

• Check for hidden ingredients: Read labels for additives, preservatives, and high-fructose corn syrup.

 2. Stock Hormone-Supportive Foods

Prioritize nutrient-dense, whole foods that promote hormonal balance:

• Healthy fats: Avocados, nuts, seeds, fatty fish, ghee, tallow, and extra virgin olive oil to support hormone production.

• Protein-rich options: Pasture-raised eggs, organic chicken, grass-fed beef, and plant-based proteins like organic non-gmo tofu and tempeh for blood sugar balance.

• Leafy greens: Kale, spinach, and arugula to support liver detoxification.

• Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts for estrogen metabolism. Bonus: broccoli sprouts are a superstar here!

• Fiber-rich foods: Root vegetables, quinoa, lentils, chickpeas and other legumes, oats, chia seeds, and flaxseeds for gut health.

• Bone broth: Rich in collagen and amino acids to support gut and hormone health.

• Fermented foods: Sauerkraut, kimchi, and probiotic-rich yogurt (organic plain is best) for a healthy gut microbiome.

3. Organize for Ease

Make healthy eating convenient and appealing:

• Use glass storage containers to store prepped ingredients and leftovers.• Arrange fresh produce at eye level in the fridge to encourage use.

• Keep healthy snacks like meat sticks, cottage cheese, nuts, seeds, or sliced veggies in accessible spots.

• Use clear jars for pantry staples (quinoa, herbs & spices, nuts, dried fruits) to make them inviting and easy to grab.

4. Swap Out Harmful Cookware

Replace materials that may leach chemicals into your food:

• Avoid non-stick pans made with Teflon and opt for cast iron, stainless steel, or ceramic cookware.

• Replace plastic containers with glass or stainless steel.

• Use silicone baking mats or parchment paper instead of aluminum foil for cooking.

5. Create a Hormone-Supportive Beverage Station

Set up a station with beverages that promote balance and hydration:

• Herbal teas like chamomile, nettle, and dandelion for liver and adrenal support.

• Filtered water with slices of lemon or cucumber for hydration.

• A space for adaptogenic powders (functional mushrooms, ashwagandha, maca) to mix into smoothies or teas.

*If you have a favourite elixir that you make on repeat, mix up a bulk batch of the powders and keep them in a glass jar, ready to go. (I'll share some of my favourites in an upcoming resource)

6. Reduce Exposure to Hormone Disruptors

• Invest in a water filter to eliminate endocrine-disrupting chemicals like chlorine and fluoride if you are on municipal water. Or use fresh spring water, if you are fortunate enough to have access.

• Use beeswax wraps or silicone covers instead of plastic wrap.

• Swap out plastic utensils and cutting boards for wood, steel, or bamboo.

• Check spice blends for added sugars, fillers, or MSG.

7. Batch Prep Hormone-Friendly Meals

Dedicate time each week to prep nutrient-dense meals:

• Roast a variety of vegetables for quick meals.

• Prepare protein-rich options like shredded chicken or hard-boiled eggs.

• Make a batch of bone broth for sipping or adding to recipes.

8. Add Inspiration

Incorporate tools and resources to keep you motivated:

• Post a list of hormone-friendly foods or meal ideas on your fridge.

• Keep your favorite hormone-balancing recipes in a visible spot.

• Add a journal or planner to track meals, symptoms, and cycle syncing.

I hope this inspires you to set your kitchen up for hormone happiness! I truly love creating nourishing food in my kitchen, but keep it really simple. There are ways to love this process, even if you haven't been a fan of cooking in the past!

Our kitchens are truly a sacred space of healing, and a big part of the coaching I do is to help you find ways to incorporate preparing delicious and nurturing foods that works for you and your life! 

I also get that sometimes we just don't have the energy or capacity to get started, or maybe you want someone to walk you through this step by step so you can get your energy and motivation back. Kitchen and pantry set up is something that I help my clients with when it's supportive for them! If this is something you could use, fill out this short form and we can connect on a free call to talk about how I can best support you!