3 Foods (and 2 Drinks) That Can Mess With Your Hormones

Red Meat

According to Largeman-Roth, both processed and unprocessed red meat is linked to an increased risk of endometriosis, a condition marked by high levels of estrogen. (ICYDK, estrogen is a female reproductive hormone and also known as estradiol). Case in point: In a 2019 study, researchers found that women who ate more than two servings of red meat per day were 56% more likely to develop endometriosis than those who ate less than one serving of red meat each week. It’s thought that red meat increases levels of estrogen and inflammation, contributing to the development of endometriosis.

Luckily, there are many tasty alternatives to red meat, including poultry and fish. Beans are a delicious and affordable option, especially when it comes to burgers or rice dishes. Largeman-Roth suggests pulsing walnuts (yes, walnuts!) in a food processor until the texture resembles ground meat, then sauteing them with ingredients like diced onions, chili powder, and garlic powder. The finished “walnut meat” can be enjoyed just as you would ground beef, like in tacos or burritos, says Largeman-Roth.

Caffeinated Food and Drinks

According to Dr. Kelley, caffeine can increase the stress hormone cortisol. What’s more, if you consume caffeine too close to bedtime, it can interfere with quality sleep—a situation that also raises cortisol levels.

You don’t need to ditch your daily coffee or tea in the name of hormonal health, though. Dr. Kelley suggests sticking to a limit, about one or two cups of caffeinated drinks per day. (Chocolate and some medications also contain caffeine, so you’ll want to be mindful of them too.) While you’re at it, avoid consuming caffeine six hours before bedtime, which will help you get quality shut-eye.

Ultra-Processed, High-Sugar Foods

Eating a lot of highly processed foods, especially those with lots of sugar, can negatively affect your hormones, Dr. Kelley says. Specifically, excess sugar intake has been shown to promote insulin resistance; this happens when your cells respond poorly to insulin, a hormone that helps control blood sugar. Eventually, insulin resistance can increase the risk of type 2 diabetes, so it’s crucial to keep it in check. “The Western diet, which leans heavily on processed foods and sugar, is also linked to higher levels of estrogen—and thus, a higher risk of breast and ovarian cancers,” she adds.

To limit your intake of highly or ultra-processed foods, try to reach for whole, unpackaged, or minimally processed choices whenever possible. For example, if you’re craving something sweet, go for fresh fruit (or a fruit smoothie) instead if it’s available. This way, you’ll be able to satisfy the sugar craving while fueling up on fiber, an important nutrient for hormonal health. (Remember that things like canned beans and frozen veggies, for instance, are technically processed foods, but these are still excellent, healthy choices).

Dairy Products

“All [dairy] milk naturally contains hormones, [including] prolactin, estrogen, progesterone, corticoids, androgens, insulin-like-growth factor-1, and prostaglandins,” Dr. Kelley says. Getting extra doses of these hormones—whether it’s from medication, plants, or dairy—can cause detrimental biological effects, she notes.

Alcohol

“Alcohol [can impact] several hormone pathways, including [those] that affect the hypothalamus and pituitary gland,” Largeman-Roth says. (These components are in charge of producing key reproductive hormones, including estrogen and progesterone.) As a result, high alcohol intake can cause disturbances in the menstrual cycle, fertility, and libido, she adds.

Fortunately, there are plenty of ways to enjoy a delicious and refreshing drink with little to no alcohol. Take a tip from Largeman-Roth and mix a few drops of bitters with sparkling water and orange juice, or try a non-alcoholic cocktail recipe.