When it comes to hormone-balancing foods, experts are quick to recommend a hearty serving of fiber.
The reason is that fiber plays an essential role in balancing estrogen, as it helps its excretion so it doesn’t continue to circulate in the body – not to mention that by getting your optimal dose of fiber you will stay fuller for a longer time, without experiencing those dreaded blood sugar crashes during the day.
According to functional medicine specialist Taz Bhatia, MD, in order to reach your daily dose of fiber (38 grams for men and 25 grams for women), you should consume six servings of fruits and vegetables a day. “And the way to do that is at every meal, half of your plate needs to really consist of that,” she explains on the MindBodyGreen podcast. The same goes for breakfast too – what would be a better way to tick off a generous portion of fruit and vegetables than with a nutrient-rich smoothie?
“I can’t live without my morning smoothies,” says Bhatia, who shares her favorite recipe.
Smoothie recipe for hormonal balance
Smoothies are light, delicious and nourishing, probably the best breakfast choice for busy mornings. “I’ve tried to play around with other things, but I don’t have time to sit and eat a big breakfast,” explains Bhatia. So at least four to five days a week, she prepares a nutritious breakfast mix. She usually throws whatever healthy ingredients she has on hand into the blender, but her favorite is a creamy banana and coffee blend. The recipe is only intended as a guideline; you’re free to play around with the ingredients and proportions as you wish.
- 1 cup protein powder of your choice
- 1/2 banana
- 1 teaspoon instant coffee
- 2 tablespoons ground flaxseeds
- 2 tablespoons chia seeds
- 1 cup whole milk (or vegetable milk)
Optional: 1 handful of spinach or other green leaves
Put all the ingredients in a blender and pulse until you get a creamy liquid.
Bananas, chia seeds and flaxseeds add a significant amount of fiber to the mix: bananas, for example, contain both soluble and insoluble fiber, with about 3 grams per average banana; chia seeds contain 11 grams of fiber in just 2 tablespoons; and 2 tablespoons of ground flaxseeds provide 7 grams of fiber. If you add a handful of spinach leaves, you increase the amount of fiber, but you also add prebiotics and antioxidants (for even more nutritional support, you can add a cup of high-quality green powder).
The ingredients in this smoothie balance blood sugar levels throughout the day, which in turn keeps hormones in balance. The addition of coffee gives you the energy boost you need at the start of the day and turns this smoothie into a creamy treat!