Yogurt. Gut-healthy foods like yogurt are vital to hormone production, according to Connors.
Greek yogurt can actually cause some less than ideal side effects. It contains a natural sugar called lactose and a protein known as whey which can cause inflammatory issues. Like other dairy products, Greek yogurt contains natural hormones, which can be harmful to people with hormonal imbalances.
While dairy is usually an area I tell women to avoid for hormone balance due to excess estrogen found in dairy, there is one exception. That one special exception is nonfat, organic Greek yogurt. Why? Well, for starters, just 6 ounces a day of dairy can actually help balance your estrogen, instead of harm it.
Unsweetened yogurt is a probiotic food and one of the foods to balance estrogen. Yogurt is fermented dairy milk by adding live cultures into the milk that will ferment the sugar in the milk called lactose.
Due to their organic certification, they are also GMO free. Their website states that there are no hormones or antibiotics in their milk, as well as no artificial sweeteners, flavors, colors or preservatives in their product. Chobani uses milk from cows that were given GMO feed.
Depending on the fat content of the yogurt, the calorie content could vary. Consuming one to two cups of lowfat Greek yogurt daily can be a healthy addition to your diet without making it difficult to maintain your weight.
"There are really not any risks when you eat Greek yogurt every day limiting it to two servings a day. However, you may not get the benefits if you choose the wrong Greek yogurt," says Elena Paravantes, RDN and creator of OliveTomato.com. "Greek yogurt should only contain milk and or cream and live cultures.
Those with an allergy to dairy milk should avoid Greek yogurt.
Promote Fertility in Females
Yogurt is packed with nutrients including zinc, calcium, vitamin D, etc which helps in boosting fertility in women. Calcium, probiotics, and vitamin D are all found in Greek Yogurt and cheese, all of which aid in ovulation.
People with lactose intolerance may experience abdominal pain, diarrhea, gas and stomach cramps when they ingest dairy. This can be the result of the person not having enough lactase to digest the lactose or not being able to absorb the lactose in the body.
Greek yogurt is an excellent source of calcium, which can help improve bone health. It also contains probiotics, which support a healthy bacterial balance in the gut. Eating Greek yogurt may be associated with lower blood pressure and a lower risk of type 2 diabetes.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Cruciferous veggies, like broccoli, Brussels sprouts, and cauliflower are incredible at helping our livers metabolize estrogen. Adding in a variety of these ingredients aids in hormonal balance.
“Greek has a lower amount of sugar (around 5-8 grams, compared to 12 or more grams) than the regular yogurt, while still having the high levels of vitamins and minerals,” Ewoldt says. Greek yogurt also contains about half the carbohydrates of regular varieties.
The best time to eat yogurt is in the morning and on an empty stomach. Yogurt is an important component of diet as it is rich in essential minerals and vitamins. The probiotics reach the large intestine the most when yogurt is eaten on an empty stomach, especially during the morning.
Greek yogurt also provides a source of gut-healthy bacteria, or probiotics. Eating foods with probiotics can help keep your microbiome (or the community of microorganisms in your gut) healthy, aid in digestion and support your immune system, according to the National Center for Complementary and Integrative Health.
Fage Total 2% Greek Yogurt
This widely available, mega popular brand is non-GMO, contains no growth hormones, and does not contain any artificial flavors or preservatives. "I recommend going with the unsweetened varieties of Fage to avoid added sugars," Shapiro says.
All suppliers are required to certify that every ingredient supplied to Chobani has not been genetically modified. Since the beginning, we've used milk from cows not treated with rBST* (recombinant bovine somatotropin), and artificial growth hormone, to make our yogurt.
It may cause you to feel bloated or give you gas:
"Lactose is a milk sugar that is digested by the enzyme lactase. If you lack this enzyme, eating dairy foods may cause bloating and gas. If you are lactose intolerant, opt for Greek yoghurt, which contains less lactose than regular yoghurt."
Boiled eggs + avocado
Pair 2-3 boiled eggs with some avocado and garlic salt for the perfect, nourishing breakfast. Eggs contain fat and protein, avocado contains additional healthy fats, and garlic contains compounds that support healthy hormone metabolism and hormone balance.