If summer is the season of endless entertainment, fall is its soothing antidote. With the school year underway, autumn is an invitation to take a deep exhale—and tap the breaks. It’s a beautiful opportunity to settle into a new rhythm and restore balance. Where to begin? With our hormones. By embracing simple, foundational habits and a nourishing diet, we can thrive all season long. As the temps drop, it’s time to prioritize fall foods for hormone balance. Let’s harness the power of seasonal ingredients to warm from the inside out.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
A Season of Re-Centering
Feeling a tug toward a more structured routine? You’re not alone. The cooler weather and shorter days invite us to focus inward, establishing stability and reflection. Fall—in all its glory—naturally encourages a shift toward consistency. It’s a season that aligns perfectly with re-centering and setting intentions. If your wellness goals include hormone balance, you’re in the right place.
Why Fall is the Perfect Time to Focus on Hormone Health
Summer to fall brings a slew of changes (think daylight, temps, and activity levels). Inevitably, these seasonal shifts impact our hormones. And this affects everything from our sleep patterns to our cravings. But this instinctive shift is deeply rooted in our humanity. Our ancestors relied on seasonal changes to guide their dietary choices. It’s the perfect window to focus on foods that support hormone health—i.e., grounding, warming meals.
Do hormones change in the fall?
Yes! The change in seasons marks a shift in our internal cycles—including our hormones. The segue from summer’s longer, warmer days to fall’s shorter, chillier ones impacts our circadian rhythms. And by proxy, our mood, energy levels, metabolism, and sleep habits. Fortunately, prioritizing nourishing foods can make all the difference during this seasonal transition.
Nutrients That Matter for Hormone Balance
When it comes to maintaining hormonal balance, vitamin A, magnesium, and fiber reign supreme. These are essential components for hormone production and regulation.
Vitamin A and Progesterone
Vitamin A helps produce progesterone—a hormone that balances estrogen. Fall foods rich in beta-carotene, like sweet potatoes and squash, contribute to progesterone production.
Fiber and Estrogen Metabolism
High-fiber foods are powerhouse ingredients for supporting hormonal balance (and for that matter, digestion). Fiber is also necessary for estrogen metabolism. Ingredients like apples and Brussels sprouts do the trick, helping eliminate excess estrogen from the body.
Magnesium and Stress Reduction
Along with fiber, most of us are deficient in magnesium (a mineral required for hundreds of biochemical reactions). Dark leafy greens and nuts are rich in magnesium, helping lower cortisol levels and encouraging relaxation.
The Role of Omega-3s in Hormonal Regulation
Additionally, fall is a wonderful opportunity to hone in on omega-3 fatty acids! Walnuts, flaxseeds, and fatty fish (mackerel, salmon, etc.) fit the bill. These play a crucial role in reducing inflammation, maintaining hormonal balance, and supporting overall reproductive health.
- Menstrual health: Thanks to their anti-inflammatory properties, omega-3 fatty acids minimize painful cramps. This fall, incorporate walnuts and flaxseeds. They help lower the production of prostaglandins (hormone-like substances that cause uterine contractions and discomfort).
- Hormonal regulation: Omega-3s are also essential for proper hormonal regulation. These fatty acids support progesterone production, keeping PMS and hormonal acne at bay.
- Uterus health: Beyond their role in reducing menstrual discomfort, omega-3s encourage uterus health. And a well-nourished uterus is less likely to develop conditions such as endometriosis or fibroids.
Top Fall Foods to Support Hormone Balance
Add these to your grocery list, stat! This season’s bounty includes a range of nutrient-dense (and super delicious) options. By incorporating these fall foods into your diet, you can align your nutrition with your body’s natural rhythms—and make the most of this transformative time of year.
Pumpkin and squash: More than just decorative gourds, pumpkin and squash are rich in beta-carotene. They’re imperative for producing progesterone and supporting fertility.
Apples: Quintessential fall, apples promote blood sugar balance. Stable blood sugar levels are crucial for maintaining balanced hormones—particularly insulin and cortisol. Enjoy apples as a snack, in salads, or baked into warming desserts to reap their benefits.
Sweet potatoes: Sweet potatoes are a fantastic vitamin A source, vital for thyroid health. The thyroid gland plays a major role in regulating hormones, particularly those involved in metabolism and energy levels.
Brussels sprouts and cruciferous veggies: Brussels sprouts—along with broccoli and cauliflower—are excellent for hormone balance. These veggies contain compounds that aid liver detox. This helps metabolize and eliminate excess estrogen.
Pomegranates: These jewel-toned fruits are delicious and rich in phytoestrogens (naturally balancing estrogen levels). We love them on yogurt bowls and salads!
Walnuts: Of all nuts, walnuts take the cake for brain health and hormone production. These nuts also help reduce stress hormones, promoting a sense of calm and balance. Add walnuts to your oatmeal or toss them into trail mix.
5 Delicious Fall Recipes to Balance Your Hormones
With those ingredients in mind, add these wholesome recipes to your fall meal repertoire.
1. Zuppa Toscana
A little lighter than the original—but every bit as delish—this zuppa toscana is packed with hormone-balancing ingredients, like potatoes, cauliflower, and kale. Meal prep a batch of this soup and keep it in the freezer for a fuss-free weeknight dinner.
2. Butternut Squash Pasta
This creamy vegan butternut squash pasta might be our favorite healthy comfort food this fall and winter. Prepare yourself for major deliciousness ahead!
3. Apple Walnut Salad
This apple walnut salad is just what autumn ordered. It’s layered with fresh apple slices, tangy dried cranberries, toasted walnuts, and creamy goat cheese. Best of all, this recipe couldn’t be simpler! It’s perfect for fall gatherings or a make-ahead, hormone-friendly lunch.
4. Pumpkin Snack Cake
Satisfy your sweet tooth and give your hormones extra love with a slice of this (insanely delicious) fall dessert. This pumpkin snack cake is reminiscent of your go-to coffee cake. Trust us: you’ll want to make this ASAP.
5. Sheet Pan Harvest Hash
This sheet pan harvest hash—with sausage and sweet potatoes!—is a simple and healthy dinner. It’s also paleo, Whole30, and gluten-free.
For Happy Hormones, Start Embracing Fall Foods
Fall offers a bounty of nutrient-dense foods—perfect for supporting hormone balance. From squash and sweet potatoes to pears and walnuts, the season’s harvest provides the backbone to keep your hormones in check. As we transition into the cooler months, cozy up with pumpkin soup or an autumnal salad. Your taste buds (and hormones) will give ample thanks.
