Hormones and Gut Health: The Surprising Connection

Someone recently asked me a brilliant question:  “Is gut health really linked to hormone health?  And the answer is a big, resounding YES.  If your digestion goes a bit haywire just before your period, or things have really flared up since hitting perimenopause — you’re not imagining it. There’s a powerful connection between hormones and gut health. 

Let’s break it down…

💥 How Your Hormones Affect Your Gut (and vice versa)

Your sex hormones — oestrogen and progesterone — have a direct effect on gut motility and sensitivity. That means they influence how your gut moves and reacts to food, stress, and other triggers.

So when these hormone levels fluctuate (hello PMS, perimenopause, or menopause), it’s no surprise that gut symptoms often spike. Bloating, constipation, diarrhoea, cravings, and general digestive discomfort are all common.

But the relationship goes both ways.

When your gut is inflamed — due to things like stress, medications, food intolerances, alcohol, or even over-exercising — it can disrupt how your hormones are processed, especially oestrogen.

You might not even know your gut is inflamed… but if you’re dealing with PMS, heavy periods, mood swings, or hot flushes — it’s very likely involved.

🦠 Why Gut Bacteria Are the Real Hormone Heroes (or Villains)

Here’s where it gets really interesting.

Your gut bacteria play a vital role in how oestrogen is handled by your body.

In an ideal world:

• Oestrogen is produced by the ovaries

• It travels around doing its job

• It gets deactivated by the liver once it’s no longer needed

• And then it leaves the body via the digestive system

But when your gut microbiome is out of balance — specifically, if you have too many of the “bad” bacteria and not enough of the beneficial ones — things go a bit rogue.

These unhelpful bacteria produce an enzyme called beta-glucuronidase, which reactivates the oestrogen that your body was trying to get rid of.

So instead of leaving your body, that oestrogen gets recirculated — and this is where the trouble begins.

If you’re worried about your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

But when your gut microbiome is out of balance — specifically, if you have too many of the “bad” bacteria and not enough of the beneficial ones — things go a bit rogue.

These unhelpful bacteria produce an enzyme called beta-glucuronidase, which reactivates the oestrogen that your body was trying to get rid of.

So instead of leaving your body, that oestrogen gets recirculated — and this is where the trouble begins.

✅ 3 Things You Can Do Today to Support Gut & Hormone Health

If you’re noticing gut symptoms worsening during your cycle or as you transition through perimenopause, or if you think your hormones are out of balance because of ongoing gut issues — here’s what to do:

1. Eat More Fibre – Especially Cruciferous Veg
Think broccoli, kale, cauliflower, rocket, and Brussels sprouts. These help your liver process and eliminate excess oestrogen.

2. Drink Plenty of Filtered Water
Hydration supports your liver and digestive system in clearing out toxins — including excess hormones.

3. Add in Fermented Foods
A small daily dose of probiotic-rich foods like sauerkraut, kimchi, kefir, or live yoghurt can help support your good gut bacteria, reduce inflammation, and restore balance.

If you’re struggling with hormonal issues or ongoing gut symptoms, I’d love to support you. My 1:1 support programmes are designed to help women just like you restore balance, feel more like themselves again, and stop guessing at what their body needs.

Click the link, below, to book into my diary for a quick chat.