We’ve all heard the phrase “You are what you eat”—but when it comes to women’s hormonal health, this couldn’t be more true. Every bite we take has the potential to either support or disrupt our delicate hormonal balance.
For women, especially those in perimenopause, eating clean isn’t just about avoiding processed foods or cutting sugar—it’s about reducing our exposure to toxins that can interfere with hormone function.
This is where organic eating comes in. But is it always necessary? And how can we make the best choices without breaking the bank? Let’s break it down.
Why Women Are More Sensitive to Toxins
Women’s bodies are naturally more sensitive to toxins than men’s, primarily because our hormones fluctuate throughout life—especially during puberty, pregnancy, and perimenopause. Many of the chemicals found in pesticides, plastics, and processed foods act as endocrine disruptors, meaning they interfere with our body’s natural hormone production and balance.
Some of the most common hormone-disrupting toxins include:
🛑 Pesticides – Found in conventionally grown produce, pesticides like glyphosate can mimic estrogen and disrupt hormonal balance.
🛑 Plastic chemicals (BPA & phthalates) – Found in food packaging, water bottles, and *receipts, these chemicals can increase estrogen dominance.
🛑 Heavy metals (lead, mercury, arsenic) – Accumulate in non-organic foods, especially rice, seafood, and leafy greens.
🛑 Synthetic hormones – Present in non-organic dairy and meat, contributing to insulin resistance and estrogen dominance.
For women dealing with perimenopause, PCOS, fertility issues, or autoimmune conditions, reducing exposure to these toxins can have a significant impact on energy levels, mood stability, and overall well-being.
(*Receipts, especially thermal paper receipts, contain Bisphenol A (BPA) or Bisphenol S (BPS)—both of which are endocrine disruptors. These chemicals are used to develop the text on the paper, and they can be absorbed through the skin when handling receipts.
Studies have shown that frequent exposure (like cashiers handling receipts all day) can lead to higher levels of BPA in the body, which may interfere with hormone balance, especially estrogen metabolism.
How to Reduce Exposure:
✔ Decline receipts when possible (opt for digital versions).✔ Wash your hands after handling receipts (especially before eating).✔ Avoid storing receipts in your wallet or purse where they can transfer BPA onto money or other items.)
How to Reduce Toxins for Women's Hormonal Health: Is Organic Eating Worth It?
One of the biggest concerns with eating organic is the cost. Let’s be real—buying everything organic can feel impossible when you’re on a budget.
The good news? You don’t have to eat 100% organic to reduce toxin exposure.
This is where the Dirty Dozen & Clean 15 lists come in handy.
Every year, the Environmental Working Group (EWG) analyzes pesticide levels in fruits and vegetables and creates two lists:
The Dirty Dozen – Foods with the highest pesticide residues (buy these organic).
The Clean 15 – Foods with the lowest pesticide residues (safer to buy non-organic).
By prioritizing organic for the Dirty Dozen and being flexible with the Clean 15, you can drastically reduce your toxin exposure without overspending.
The 2024 Dirty Dozen (Buy Organic Whenever Possible)
🥀 Strawberries
🥀 Spinach
🥀 Kale, Collard & Mustard Greens
🥀 Peaches
🥀 Pears
🥀 Nectarines
🥀 Apples
🥀 Grapes
🥀 Bell Peppers & Hot Peppers
🥀 Cherries
🥀 Blueberries
🥀 Green Beans
These foods absorb pesticides due to their thin skins, making it harder to wash off chemicals.
The 2024 Clean 15 (Safer to Buy Non-Organic)
🥑 Avocados
🌽 Sweet Corn
🍍 Pineapple
🧅 Onions
🥭 Papaya
🫛 Sweet Peas (Frozen)
🥬 Asparagus
🍈 Honeydew Melon
🥝 Kiwi
🥬 Cabbage
🍄 Mushrooms
🥭 Mangoes
🍠 Sweet Potatoes
🍉 Watermelon
🥕 Carrots
These foods naturally have thicker skins or lower pesticide absorption, making them safer to buy non-organic.
Beyond Organic: Simple Ways to Reduce Toxins in Your Diet
Even if organic eating isn’t always possible, you can still limit your exposure to toxins with these simple strategies:
✔ Wash your produce thoroughly – Soak in a mixture of water, vinegar, and baking soda to remove pesticide residues.
✔ Avoid plastic packaging – Store food in glass containers instead of plastic to reduce BPA and phthalate exposure.
✔ Choose grass-fed, pasture-raised meats – Conventional meats often contain added hormones & antibiotics.
✔ Filter your water – Tap water can contain heavy metals and hormone-disrupting chemicals.
✔ Cook at home more often – Processed foods contain hidden preservatives and additives that can disrupt hormones.
The Connection Between Food & Hormonal Health
What we put in our bodies directly impacts how we feel. By eating cleaner, we allow our hormones to function optimally—keeping energy levels steady, reducing inflammation, and supporting long-term well-being.
For women in perimenopause, reducing pesticide exposure is especially important since our bodies are already dealing with hormonal fluctuations. Supporting your liver (your main detox organ) with whole, organic foods helps metabolize hormones efficiently, reducing symptoms like bloating, fatigue, and mood swings.
🧬 Science Geek Corner: What’s Happening in the Body?Your liver is responsible for processing hormones and detoxifying chemicals. When it’s overwhelmed with pesticides, synthetic hormones, and environmental toxins, it struggles to break down excess estrogen—leading to symptoms like irregular cycles, stubborn weight gain, and mood swings.
This is why reducing toxin exposure through diet can help balance hormones naturally.
Final Thoughts: Small Steps, Big Impact
If you’ve been wondering how to reduce toxins for women's hormonal health, the key is balance. You don’t need to be perfect to see benefits.
Start by:✅ Prioritizing organic for the Dirty Dozen✅ Choosing whole, unprocessed foods✅ Using simple detox strategies (like filtering water & reducing plastic use)
When we make small, intentional shifts, our hormones, energy, and overall health thrive.
💬 Do you try to buy organic? Which foods are non-negotiable for you? Let me know in the comments!
With love,
Shaini
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