If you’ve ever found yourself wondering, “What the heck am I actually supposed to eat to support my gut and hormones?” — you’re not alone.

There’s so much conflicting advice out there about what’s “healthy.” And when you’re trying to support your digestion, balance hormones, and actually feel better in your body, it’s easy to feel overwhelmed by the noise.

This post breaks things down in a way that’s grounded, realistic, and actionable. You’ll learn how to build a nourishing plate — one that supports your gut, balances your hormones, and helps you feel your best without overthinking every bite.

Start with the Foundations

At Jillian Greaves Functional Nutrition & Wellness, we guide our clients through a step-by-step process to rebuild trust with their bodies and create a truly supportive approach to food.

Here’s the framework we use:

1. Satisfaction & Pleasure
Enjoyment is essential. When meals are satisfying and pleasurable, you're more likely to meet your needs and feel truly nourished — not just physically, but emotionally too.

2. Are You Eating Enough?
Many women are unknowingly under-eating — whether from chronic dieting, stress, or just not realizing what their body actually needs. Undereating disrupts both digestion and hormone function. Before anything else, we need to make sure you’re bringing in enough fuel.

3. Meal Timing & Frequency
Consistent nourishment matters. Eating within 1–2 hours of waking, then every 3–4 hours throughout the day, supports blood sugar regulation, cortisol balance, and steady energy.

4. Macronutrient Balance
Balanced meals are key. When we combine protein, healthy carbs, fats, and fiber at each meal, we give the body what it needs to stabilize blood sugar, support digestion, and reduce hormonal chaos.

5. Micronutrient Density
Once the basics are in place, we zoom in on food quality — focusing on nutrient-dense, whole foods rich in vitamins, minerals, polyphenols, and antioxidants that fuel detoxification, gut repair, and hormone production.

The Gut & Hormone Healing Plate

So what does this actually look like on your plate?

The Gut & Hormone Healing Plate is a flexible visual tool to help you consistently build balanced meals — without perfection or overwhelm. It’s designed to give your body the raw materials it needs to function optimally while supporting blood sugar, digestion, hormone production, and more.

What to Include — and Why It Matters

Protein (¼ Plate)

Protein is essential for:

Hormone and neurotransmitter production
Detoxification and immune support
Gut barrier health
Building and maintaining lean muscle
Adrenal and metabolic resilience

Examples: Chicken, turkey, beef, bison, fish, eggs, Greek yogurt, tofu, tempeh, lentils, and beans.

If protein feels hard to digest, that may be a sign of low stomach acid — something we help many clients work through.

Starchy Carbohydrates (¼ Plate)

Starchy carbs have gotten a bad reputation, but they’re vital for hormone health and digestion. They:

Feed beneficial gut bacteria
Help regulate cortisol and thyroid hormones
Provide fiber for healthy elimination
Bind and remove excess hormones and toxins

Examples: Sweet potatoes, squash, beets, carrots, oats, quinoa, rice, legumes, fruit, and whole or gluten-free grains.

Healthy Fats (1–2 servings)

Fats are foundational for:

Hormone production and signaling
Absorbing fat-soluble nutrients (A, D, E, K)
Stabilizing blood sugar
Reducing inflammation
Supporting brain and nerve health

Examples: Avocado, olive oil, ghee, nuts, seeds, full-fat dairy (if tolerated), fatty fish, and egg yolks.

Non-Starchy Veggies (½ Plate)

Non-starchy vegetables are nutrient powerhouses. They:

Provide prebiotic fiber to nourish gut bacteria
Support detoxification and immune function
Deliver antioxidants and anti-inflammatory compounds
Help with mineral balance and hydration

Examples: Leafy greens, bell peppers, broccoli, zucchini, cucumbers, asparagus, cabbage, and cauliflower.

Aim for 5–6 colors per day or ~30 plant varieties per week for microbial diversity.

Real-Life Application

Let’s make this practical. Your meals don’t have to look textbook-perfect to be balanced.

Sample Plates:

Smoothie: Protein powder + frozen banana + nut butter + spinach + chia seeds
Lunch Bowl: Grilled chicken + roasted sweet potatoes + sautéed kale + avocado + tahini
Dinner: Salmon + wild rice + roasted Brussels sprouts + olive oil drizzle

When eating out, at a party, or prepping a quick meal, just ask:

Do I have protein?
Is there a starchy carb and some healthy fat?
Did I include at least one non-starchy veggie?

This mindset shift allows you to be intentional without being rigid.

You Deserve to Enjoy Your Food

Food should feel good — in your body and your life. That’s why we encourage clients to tune into both inner wisdom (what sounds good, what’s satisfying) and outer wisdom (what supports your physiology and health goals). You get to have both.

Want Expert Support with Your Gut and Hormones?

If you're ready to stop guessing and start nourishing your body in a way that works — we can help. At Jillian Greaves Functional Nutrition & Wellness, our team of expert registered dietitians specializes in helping women uncover the root causes of their symptoms and create sustainable nutrition strategies that support long-term gut and hormone health.

Apply to work with our team and take the first step toward feeling like yourself again — with expert guidance every step of the way.

What to Eat to Support Gut Health and Hormone Balance (Without the Overwhelm)

Debunking Diet Myths: Why You Don’t Need to Fear Carbs