5 Everyday Ingredients That Could Influence Hormone Signaling (and What to Use Instead)

Being someone who is newly postpartum (1 year), I have gained an even greater appreciation for how our hormones are pivotal in our overall health. Hormones regulate nearly every major process in the body, including metabolism, mood, appetite, sleep, growth, and reproduction. When hormone signaling functions well, the body maintains balance. When it does not, symptoms such as fatigue, weight changes, brain fog, menstrual irregularities, and changes in mood can become common.

Hormonal health is influenced by genetics, age, and life stage, but dietary patterns and environmental exposures also play a meaningful role. Importantly, dietary ingredients do not act as hormones themselves (this is a common source of confusion for everyone). Instead, they may influence hormone signaling indirectly, through pathways such as inflammation, oxidative stress, insulin sensitivity, and liver metabolism.

We often hear people on social media claim something is an ‘endocrine disruptor’ (the system in our body that regulates hormones) and I wanted to dive in and look at the science. Below are five commonly discussed ingredients that are linked to hormone health and ill break it down to what it actually means and what the science proves… or doesn’t…

1. Added Sugars and Refined Carbohydrates

The first one on my list is easy – added sugars.

Examples: cane sugar, high-fructose corn syrup, maltodextrin; Found in: cereals, snack bars, sweetened beverages, sauces

Added sugars and refined carbohydrates directly influence insulin, a hormone essential for blood sugar regulation and energy storage (moves glucose from the bloodstream into cells). Frequent intake of rapidly absorbed carbohydrates leads to repeated insulin spikes. Over time, this can contribute to insulin resistance, a condition in which cells respond less effectively to insulin (Kahn et al., 2006).

Insulin resistance is associated with:

• Elevated cortisol levels
  • cortisol raises blood sugar and insulin lowers it.
• Altered estrogen and androgen balance
• Increased risk of metabolic syndrome and PCOS (Dunaif, 2006)

Unlike many other ingredients discussed below, the link between refined carbohydrate intake and hormone disruption via insulin pathways is well established in research.

Better alternatives: whole-food carbohydrates, fiber-rich foods, pairing carbohydrates with protein and fat

2. Industrial Seed Oils

Examples: soybean oil, canola oil, corn oil, sunflower oil, safflower oil

Found in: packaged snacks, baked goods, salad dressings, fast food, restaurant meals

Industrial seed oils are rich in linoleic acid, an omega-6 polyunsaturated fatty acid that is essential in the human diet. Due to widespread use in processed and restaurant foods, omega-6 fats now make up a large proportion of fat intake in modern Western diets. I touch on this more in Seed Oils: What the Science Actually Shows

What studies show

In controlled human trials, increased intake of linoleic acid does not consistently raise markers of systemic inflammation, including C-reactive protein (CRP), interleukin-6 (IL-6), or tumor necrosis factor-alpha (TNF-α) (Johnson & Fritsche, 2012; Innes & Calder, 2018). In some studies, replacing saturated fat with omega-6 fats produces neutral or modestly favorable effects on inflammatory markers (Innes & Calder, 2018).

For this reason, the scientific consensus is that omega-6 seed oils are not inherently inflammatory when consumed in controlled amounts.

So then why do I have this on the list?

In real-world settings, seed oils are often:

• Repeatedly heated (commercial frying)
• Stored for long periods (ultra processed foods with long shelf life!)
• Consumed alongside refined carbohydrates and high sodium (again, ultra processed foods!!!)

These polyunsaturated fats are more susceptible to lipid oxidation when exposed to heat, oxygen, and light, producing oxidative byproducts such as aldehydes (Choe & Min, 2006). Oxidative stress can impair insulin signaling, a hormone pathway central to metabolic and endocrine regulation (Evans et al., 2002).

Seed oils do not act as endocrine disruptors. Any potential hormonal impact is indirect, mediated through metabolic context rather than direct hormone interference (Kahn et al., 2006). The Omega-6 fatty acids are not the problem. The problem is the western diet has overused these oils in ultra processed and fried foods and the balance is off. If staying away from these oils means we are choosing more whole foods that is a win-win.

More stable alternatives: extra virgin olive oil, avocado oil, butter, ghee, coconut oil (in moderation)

3. “Natural Flavors”

Found in: flavored yogurts, cereals, protein bars, beverages, sauces… just about everything…

“Natural flavors” is a regulatory category, not a single ingredient. Under U.S. labeling law, manufacturers are not required to disclose the individual compounds, solvents, or carriers used to create these flavors (FDA). Discussed more What ‘Natural’ Really Means (According to the FDA) And Why its Misleading

Natural flavors themselves are not classified as endocrine disruptors, and there is no direct evidence that the category as a whole disrupts hormones but we know that the category itself is misleading…

Where concerns arise

Because individual components are not disclosed, researchers cannot easily study long-term cumulative exposure. Some flavoring processes involve solvents or carriers that are metabolized in the liver, which is also responsible for hormone metabolism and clearance (Gropper & Smith, 2021).

Endocrine science recognizes that chronic, low-dose chemical exposure can influence hormone signaling indirectly, particularly through liver enzyme activity, but this remains an area of limited direct research (Diamanti-Kandarakis et al., 2009).

The concern is lack of transparency, not demonstrated harm. Since the science shows that chemical exposure can influence hormone signaling, then the amount of chemicals in our ‘naturally flavored products’ would meet that requirement.

Better alternatives: foods flavored with whole ingredients, products with disclosed flavor sources, or plain versions flavored at home

4. Artificial Food Dyes

Examples: Red 40, Yellow 5, Blue 1

Found in: candies, children’s snacks, cereals, beverages

Artificial food dyes are synthetic compounds derived from petroleum. They are approved for use in limited amounts, but ongoing research has examined their neurological and endocrine effects.

Some studies suggest associations between artificial dyes and behavioral changes in children, including increased hyperactivity (McCann et al., 2007). Animal and mechanistic studies have raised questions about potential thyroid hormone interactions, though human evidence remains limited (Kobylewski & Jacobson, 2010).

Children are more vulnerable to dietary exposures because their hormone systems and detoxification pathways are still developing. Again, these land on this list because foods that contain artificial food dyes are likely highly processed and another reason to opt for whole foods.

Better alternatives: dye-free products, foods colored with fruit or vegetable extracts, minimally processed snacks

5. Fragrance and Food Packaging Chemicals

Although fragrance is most often discussed in personal-care products, phthalates and other plasticizers can be present in food packaging and processing materials.

Phthalates are well-documented endocrine-disrupting chemicals, associated with altered estrogen and testosterone signaling in human studies (Trasande et al., 2018). These compounds can migrate from packaging into food, particularly fatty foods.

Unlike seed oils or natural flavors, the endocrine-disrupting effects of phthalates are strongly supported by human epidemiological data.

Lower-exposure options: fresh or minimally packaged foods, glass or stainless-steel storage, brands prioritizing low-tox packaging

Why Small Exposures Matter

Hormones operate at extremely low concentrations. Endocrine research shows that chronic, repeated exposure — even at low doses — can influence signaling over time, particularly when multiple exposures accumulate (Diamanti-Kandarakis et al., 2009).

This does not mean every exposure is harmful. It means patterns matter more than perfection.

Key Takeaway

Hormone health is not determined by a single ingredient. It reflects dietary patterns, metabolic health, and cumulative exposures over time.

Some ingredients, such as refined sugars and packaging chemicals, have strong evidence linking them to hormone disruption. Others, such as seed oils and natural flavors, influence hormone signaling indirectly or context-dependently, and more studies are needed to say definitively if these are impacting our hormones. I strongly believe removing as many processed foods (if it contains these ingredients = likely ultra processed) will make a huge impact on our overall health.

Awareness and gradual changes — not restriction or fear — are what support long-term health.

References (Credible Sources)

• Johnson, G. H., & Fritsche, K. (2012). Effect of dietary linoleic acid on markers of inflammation in healthy persons. Journal of Nutrition, 142(6), 1023–1028.
• Innes, J. K., & Calder, P. C. (2018). Omega-6 fatty acids and inflammation. British Journal of Nutrition, 119(2), 123–130.
• Choe, E., & Min, D. B. (2006). Mechanisms and factors for edible oil oxidation. Comprehensive Reviews in Food Science and Food Safety, 5(4), 169–186.
• Evans, J. L., et al. (2002). Oxidative stress and insulin resistance. Endocrine Reviews, 23(5), 599–622.
• Kahn, S. E., et al. (2006). Mechanisms linking obesity to insulin resistance. Nature, 444, 840–846.
• FDA. Food Ingredients & Colors.
• Gropper, S. S., & Smith, J. L. (2021). Advanced Nutrition and Human Metabolism.
• Diamanti-Kandarakis, E., et al. (2009). Endocrine-disrupting chemicals. Endocrine Reviews, 30(4), 293–342.
• Dunaif, A. (2006). Insulin resistance and PCOS. Endocrine Reviews, 27(3), 284–297.
• McCann, D., et al. (2007). Food additives and hyperactivity. The Lancet, 370(9598), 1560–1567.
• Trasande, L., et al. (2018). Phthalates and endocrine disruption. The Lancet Diabetes & Endocrinology, 6(2), 148–160.