Food Matrix - Hormora

Food Matrix

Your hormone-optimized guide to eating. Know exactly what supports your hormones and what's holding you back.

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🟢 Prioritize 80-100% of your diet. These foods actively support hormone balance.

🟡 Neutral 0-20% of your diet. Okay occasionally, but don't rely on these.

🔴 Avoid 0% of your diet. These actively disrupt hormone function.

Hormone Impact Key

Colored dots show which hormones each food impacts. Tap or hover over foods for details.

Solid = Supports

Hollow = Disrupts

Cortisol

Insulin

Thyroid

Estrogen

Testosterone

Growth Hormone

🥩

Protein

The foundation of hormone production

▼

🟢 Prioritize

Grass-fed beef

Beef liver

Oysters

Pasture-raised eggs

Bone broth

Collagen/Gelatin

Wild shellfish

Grass-fed lamb

Pastured chicken

Beef heart

Colostrum

🟡 Neutral

Low-mercury wild fish

Grass-fed whey (unheated)

A2 Dairy

🔴 Avoid

Soy protein

Beans/Legumes

Factory-farmed meat

Farmed seafood

High-mercury fish

Pea/Rice protein

Heated whey

🧈

Fats & Oils

The building blocks of every hormone

▼

🟢 Prioritize

Grass-fed butter

Grass-fed ghee

Coconut oil

Beef tallow

Grass-fed meat fat/marrow

Organic olives

Red palm oil

🟡 Neutral

Avocado oil

Extra virgin olive oil (if pure/organic)

Coconut milk (no additives)

Duck/Goose fat

Grain-fed butter

Grain-fed ghee

🔴 Avoid

All seed/vegetable oils

Canola oil

Soybean oil

Sunflower oil

Corn oil

Fish oil supplements

Margarine

Commercial lard

Cottonseed oil

Grapeseed oil

Safflower oil

Sesame oil

Peanut oil

Krill oil

Soy lecithin

🍠

Carbohydrates

Fuel for thyroid and metabolic function

▼

🟢 Prioritize

Sweet potato

Butternut squash

Cassava/Yuca

Pumpkin

Taro

White potatoes (cooked)

🟡 Neutral

White rice

🔴 Avoid

Wheat/Bread/Pasta

Oats/Oatmeal

Corn products

Brown rice

Quinoa

All cereals

Gluten-free products

🍊

Fruit

Natural sugars that support thyroid function

▼

🟢 Prioritize

Oranges

Pineapple

Papaya

Ripe bananas

Watermelon

Strawberries

Blueberries

Cantaloupe

Coconut (fresh)

Mango

Cherries

Raspberries

Blackberries

Peaches

Nectarines

Kiwi

Pomegranate

🟡 Neutral

Avocado

Apples (peeled)

Dried fruit

Grapes

Pears

Plums

Grapefruit

🔴 Avoid

Canned fruit

Fruit juice (packaged)

Fruit snacks/leather

🥛

Dairy

Fat-soluble vitamins and calcium for hormone health

▼

🟢 Prioritize

Raw milk (grass-fed)

Raw cheese

Raw kefir

Colostrum

Raw cream

🟡 Neutral

A2 dairy

Grain-fed butter

Full-fat yogurt (grass-fed)

Greek yogurt (grass-fed, full-fat)

Cottage cheese (grass-fed)

🔴 Avoid

Skim/Low-fat milk

Conventional ice cream

Processed cheese

Dairy alternatives

Powdered milk

🥕

Vegetables

Cook well to reduce anti-nutrients

▼

🟢 Prioritize

Raw carrots

Cooked carrots

Zucchini (cooked)

Cooked onion

Mushrooms (cooked)

Garlic (cooked)

Ginger

🟡 Neutral

Cooked broccoli

Cooked cabbage

Sauerkraut

Cooked spinach

Seaweed (small amounts)

Celery

Cucumber

Lettuce

Asparagus (cooked)

Bok choy (cooked)

Brussels sprouts (cooked)

Cauliflower (cooked)

Kale (cooked)

Collards (cooked)

Green beans (cooked)

Kimchi

Leeks (cooked)

Fennel (cooked)

Artichokes (cooked)

Arugula

Swiss chard (cooked)

Winter squash (cooked)

Okra (cooked)

Romaine

Shallots (cooked)

Green onion

Fresh herbs (basil, cilantro, mint, parsley)

🔴 Avoid

Raw kale/spinach

Tomatoes (with seeds/skin)

Peppers (with seeds)

Eggplant

Soy/Tofu/Edamame

Corn

Beets

Bell peppers (unless peeled/deseeded)

Chili peppers (unless peeled/deseeded)

Canned veggies

Peas

Sugar snap peas

Sprouts

Raw chard

Raw collards

🥜

Nuts, Seeds & Legumes

Mostly avoid — high in anti-nutrients

▼

🟢 Prioritize

Brazil nuts (1-2 daily)

🔴 Avoid

Despite "heart healthy" marketing, most nuts, seeds, and legumes contain PUFAs, phytic acid, lectins, and enzyme inhibitors that damage gut health and block mineral absorption.

All nuts (except Brazil)

All seeds

All beans

Lentils

Peanuts

Chickpeas/Hummus

All soy products

🍯

Sweeteners

Natural sugars support thyroid function

▼

🟢 Prioritize

Raw honey

Organic maple syrup

🟡 Neutral

Stevia

Erythritol

Xylitol

🔴 Avoid

Artificial sweeteners

High-fructose corn syrup

Agave

Coconut sugar

White/brown sugar

Maltitol

Sorbitol

Fruit juice concentrate

Honey (pasteurized/non-raw)

Maple syrup (non-organic)

🧂

Spices & Flavorings

Anti-inflammatory and gut-supportive

▼

🟢 Prioritize

Apple cider vinegar

Cacao powder (raw)

Cilantro

Ginger

Lavender

Oregano

Paprika/Smoked paprika

Parsley

Rosemary

Sea salt (unrefined)

Thyme

Turmeric

Vanilla extract (pure)

🟡 Neutral

All-spice

Black pepper

Cinnamon

Cloves

Nutmeg

Onion powder

Organic mustard (no additives)

Table salt

🔴 Avoid

Anything "enzyme modified"

Bouillon and broth (commercial)

Commercial salad dressings

Commercial spices and extracts

MSG (monosodium glutamate)

Miso

Tamari/Soy sauce

Yeast/Yeast extract

☕

Beverages

Hydration matters for hormone transport

▼

🟢 Prioritize

Mineral water (glass bottle)

Raw milk

Bone broth

Coconut water (fresh)

Organic coffee

Green tea

Chamomile tea

Filtered water (reverse osmosis)

Water with lemon/lime

🟡 Neutral

Fresh fruit juice

Kombucha

🔴 Avoid

Alcohol (all types)

Soda

Diet drinks

Nut/Oat milks

Soy milk

Tap water (unfiltered)

Pasteurized milk

Packaged/bottled juice

Fresh vegetable juice

Bottled iced tea

Sport drinks

⚠️ Signs a Food Isn't Working For You

Even "prioritize" foods may not work for everyone. Discontinue any food that causes:

Heartburn or reflux

Constipation or diarrhea

Bloating or gas

Skin breakouts

Energy crashes

Brain fog

Mood changes

Joint pain

Headaches

Poor sleep