Recently, I ran a DUTCH hormone panel on myself to assess my hormones as I was having some ongoing issues that were not improving. I found out that I was actually estrogen dominant with poor estrogen methylation and very low progesterone. All of this combined led to annoying symptoms the second half of my cycle.
One of the things I noticed that was hugely helpful for me was to ensure I was getting adequate fiber into my diet to help my body clear toxins and the excess hormones. You see, excess estrogen leaves the body by way of the bowel, so it’s important to consume adequate fiber to bulk up the stool and help it move out of the body. Fiber should help speed up your transit time. We all may have different fiber tolerance, therefore, it’s important to find which fiber-rich foods work for you as well as pay attention to quantities.
Flaxseeds contain insoluble fibers and help to absorb water in your digestive tract. When we don’t have adequate fiber, up to 90 percent of cholesterol and bile acids can be reabsorbed and recirculated to the liver. Flax seeds also contain lignans which have anti-estrogenic properties or estrogen binding capabilities. Just two tablespoons of ground flaxseeds a day can help support the body in getting rid of the excess estrogen.
One of my favorite ways to get ground flaxseed into my diet is in muffins. I’m not a big fan of adding them to my drinks or smoothies. I find them a nice addition to muffins though and came up with a great recipe to keep on hand and enjoy one a day to help me get adequate fiber.
Flax Applesauce Muffins
- 1½ cups flax meal (freshly ground) or organic oat bran
- 1 cup Mama's Coconut Flour Blend or basic gluten free flour blend or ½ cup tapioca and ½ cup brown rice flour
- 2 teaspoons homemade baking powder (recipe follows)
- ¼ teaspoon baking soda
- ½ teaspoon sea salt
- 1 teaspoon ground cinnamon (for apple)
- 1 teaspoon ground ginger (for pear)
- 2 pastured eggs, beaten
- 1-2 Tbsp. gelatin (optional)
- ½ cup applesauce or pear sauce
- ½ cup sour cream or coconut cream
- ½ cup honey or maple syrup
- 2 tablespoons coconut oil (melted), or macadamia oil
- ½ cup raisins or dried snipped dried cherries
- ½ cup chopped pecans or walnuts (optional)
- Preheat oven to 400 F. Lightly greased muffin pan with coconut oil.
- In the bowl of a mixer or other medium bowl, combine flax meal, flour blend, baking powder, baking soda, sea salt and cinnamon. Make a well in the center of the flour mixture; set aside.
- In a small bowl combine eggs, applesauce, sour cream, honey and oil. Add mixture to flour mixture all at once. Stir or mix until just moistened. Batter will be very thick and lumpy. Fold in dried fruit and nuts if using.
- Using an ice cream scoop (like this) coated with oil, spoon batter into each prepared muffin cup filling each half to two-thirds full. Bake for 16 to 18 minutes or until golden and a wooden toothpick inserted in centers comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups; serve warm.
- *Note 1: If using the oat bran - soak overnight in the yogurt and applesauce. In the morning simply add remaining ingredients and mix. This helps to reduce any phytic acid in the oats.
- *Note 2: The raisins pair nicely if using applesauce, and the cherries pair nicely if using pear sauce. If you do not wish to use the dried fruit the muffins will be less sweet, I recommend adding about 40 drops of liquid stevia in place of the fruit. Or slice them in half and serve with whipped honey butter (recipe included).
- Grain-Free – 1/2 cup coconut flour, 1/2 cup arrowroot or tapioca blend, add one more egg – use flax meal vs. oat bran.
- Dairy-Free – use coconut cream in place of sour cream
- Sugar-Free – use 1/2 cup date paste in place of the honey. Or, use 1 cup apple or pear sauce and vanilla stevia drops to sweeten to your liking.
These muffins freeze well – make up a double batch and enjoy one with breakfast or as an afternoon or bedtime snack.
Curious about your own hormonal chaos? Learn more about the DUTCH hormone panel HERE.
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