As women’s hormone specialists at FUTURE WOMAN, we understand better than anyone the importance of our gut health in balancing hormones. So our lead nutritionist and hormone expert Francesca Lyon has put together a list of 3 ways the gut microbiome impacts our hormones and, most importantly, what to do about it.
Gut health and hormones: what's the link?
You probably don’t associate digestion with your hormones. But in fact, they’re intricately linked!
If you’re struggling with fertility, thyroid issues, perimenopause symptoms, painful or irregular periods or endometriosis, then you definitely want to understand your gut health in more detail.
This is why our hormone tests at FUTURE WOMAN include a marker for gut dysbiosis, so we can see this crucial part of the hormonal picture when helping our clients.
So let’s look at 3 key ways that our gut microbiome and overall gut health impact our hormones.
Gut health & PMS and heavy periods
Our gut is a huge organ of detoxification and it plays an important role in clearing out our used hormones, particularly used oestrogen. If we’re constipated and not going to the bathroom at least once a day, then these used oestrogens can recirculate and lead to typical PMS-type symptoms such as heavy or painful periods, mood changes and skin breakouts.Â
There’s also a specific group of bacteria inside the gut called the estrobolome. These microbes can produce an enzyme called beta-glucuronidase that can ‘unpack’ oestrogen and recirculate it through the body in its active form. This can lead to worsened PMS and heavier or more painful periods.
Read more about estrogen dominance and estrogen detoxification.
Gut health, inflammation and irregular periods
The lining of our gut is permeable, allowing nutrients to pass through into our bloodstream. But stress, alcohol, allergies, certain medications and even high consumption of ultra-processed foods can cause the gut lining to weaken. This means that larger molecules, chemicals, and microbes can pass into the blood, driving up inflammation.
Inflammation, in turn, can lead to many hormone issues that we see at FUTURE WOMAN, including PCOS (polycystic ovarian syndrome) which affects up to 20% of women worldwide. Inflammation can drive higher testosterone levels, which then prevents ovulation from occurring – a classic feature of PCOS that can lead to irregular periods, weight gain and issues with acne and body hair growth. In addition, studies have found that women with PCOS have typically higher levels of gram negative bacteroides bacteria and gut dysbiosis with a tendency towards pro-inflammatory bacteria.
Inflammation is also a driver of other hormone conditions such as thyroid disease. Read more about signs and symptoms of a thyroid imbalance.
Gut health and endometriosis
Women with endometriosis are two to three times more likely to experience IBS. But a lesser known fact is that certain strains of gut bacteria may also play a role in driving this condition.Â
Recent research has hypothesised that a key potential driver of endometriosis is a bacterial imbalance and the presence of endotoxins in the gut and peritoneal cavity (a fluid-packed area that houses most of the abdominal organs).Â
Those with endometriosis have been found to have a higher level of gram negative bacteria than those without. Furthermore, higher levels of the bacterias Gardnerella and Enterococci were also found in those with endometriosis. It’s possible that these bacterias trigger a change in certain genes that then increase the likelihood of endometriosis for that person.Â
So now we’ve established some of the ways our gut influences our hormones, what can we do about it? Here are three ideas to get started.
3 ways to support your gut for healthier hormones
Here are my top 3 tips for supporting a healthy gut and, in turn, healthy hormones:
1) Increase fibre from a diverse range of sources
Research from the American Gut Project, showed that participants who ate more than 30 different plant foods a week had a healthier microbiome than those who ate 10.Â
So at FUTURE WOMAN we also encourage clients to aim for 30 different plant foods a week to encourage optimal microbial diversity. This includes vegetables, herbs, fruits, whole grains, nuts, seeds and legumes. It’s easier than you think!
2) Investigate targeted gut support
If you’re struggling with a more serious hormone condition, like PCOS or endometriosis, then testing and working with an experienced nutritionist is key. They’ll be able to identify whether targeted supplementation might be right for you to increase certain strains of bacteria in your gut.
I recommend the FUTURE WOMAN Advanced Hormone Test, which tests all your hormones alongside your gut bacteria, and comes with a personalised plan that includes supplement recommendations tailored to you.
The Advanced Hormone Test
3) Incorporate freshly ground flaxseeds daily
I love this recommendation for our clients in perimenopause, or for those struggling with PMS or heavy/painful periods. Freshly ground flaxseed supports the healthy removal of oestrogen from the body in the stool, by reducing constipation and increasing microbial diversity. This is also known as Phase 3 oestrogen metabolism.
Flaxseeds are also a great source of healthy fats, which are vital for hormone production.
Grind your flaxseeds fresh when you consume them, to maximise their benefits.
