Nutrition
Food is information for your hormones. Let's send the right signals.
What your body needs right now
food is not a moral test, it is information your body is asking for. Condition-aware foods and supplements, every card linked to the research behind it.
Eat for what you feel
Pick what is bothering you most today. We will show foods studied for it.
Showing 50 of 50 foods.
Ground flaxseed
Lignans modestly reduce hot flashes; fiber supports estrobolome.
Flaxseed RCT (PubMed)Berries (blueberry, raspberry)
Polyphenols reduce inflammation; low glycemic.
Berries & cognition (PubMed)Olive oil (extra virgin)
Cornerstone Mediterranean fat; anti-inflammatory.
EVOO & inflammation (PubMed)Foods & supplements by challenge
Tap any challenge to open foods + supplements with live citations.
Your estrobolome: fiber and fermented foods
The gut estrobolome modulates circulating estrogen. Diversifying fiber and adding fermented foods supports the system.
30+ different plant foods per week
Plant diversity correlates with microbiome diversity, which supports estrogen recycling and metabolic health through menopause.
Dose: Track variety, not portions. Herbs and spices count.
Fermented foods: kefir, kimchi, sauerkraut, miso
Fermented foods are linked to favorable shifts in the menopausal microbiome.
Dose: One small serving most days (60 to 100 g).
Talk to your clinician
Especially before adding supplements if you take medication, are pregnant or breastfeeding, or have liver, kidney, or thyroid conditions.