A Nutritionist's Guide To Hormonal Harmony

The Gut-Hormone Connection

We are super excited to have collaborated with Caroline Farrell, a Registered Nutritionist, to investigate the important connection between female hormones and gut health. Hormonal imbalances can be difficult to manage and can result in bursts of hormonal acne, uncomfortable bloating, and low energy. Caroline deep-dives into this topic to combine a comprehensive guide on gut health and hormones and how you can support your gut, regulate, and rebalance your hormones.

Introduction

Our gut is home to trillions of microorganisms, forming a complex ecosystem known as the gut microbiome. While its role in digestion is well understood, research increasingly shows it also plays a key role in regulating female hormones, particularly oestrogen.

The Role of the Gut in Oestrogen Balance

The Estrobiome

The gut microbiome is a community of microorganisms, including bacteria, viruses, yeasts, and fungi that reside in the digestive system. This complex ecosystem is crucial not only for digestion but also for maintaining overall health, including the balance of female hormones.

Among these microbes, the estrobolome is a collection of bacteria specifically responsible for metabolising oestrogen. While oestrogen is typically associated with female reproductive health, it also plays important roles in bone health, cardiovascular function, cognitive function, and more. The gut microbiome influences oestrogen levels and activity through the secretion of an enzyme called β-glucuronidase[i]. This enzyme converts oestrogens into their active forms, acting like a gatekeeper that controls how much oestrogen is available for the body to use.

When the gut microbiome becomes imbalanced, often due to a lack of bacterial diversity, this process can be disrupted, leading to either low or high circulating oestrogen levels. Studies have linked microbiome imbalances to various hormonal conditions, including PCOS, endometriosis, and hormone-related cancers[ii]. Research also suggests that rebalancing the gut microbiome can positively impact many oestrogen-related health issues.

Why Are Your Hormones Imbalanced?

Another critical function of the gut in hormone balance is the elimination of hormones from the body, known as excretion. After oestrogen and other hormones are broken down by the liver, they need to be excreted via the gut. If digestion is sluggish or constipation occurs, these hormones can be reabsorbed into the bloodstream instead of being expelled, potentially leading to imbalances that affect overall hormonal health.

Factors That Disrupt the Gut-Hormone Connection

• Menopause: During menopause, oestrogen levels drop significantly, often causing changes in the gut microbiome, including reduced bacterial diversity.
• Antibiotics: While essential for treating infections, antibiotics can wipe out beneficial gut bacteria, disturbing the balance of the microbiome.
• Low-fibre diet: Fibre is critical for removing excess oestrogen from the body and serves as a food source for beneficial gut bacteria. The UK government recommends that adults consume at least 30 grams of dietary fibre daily, but many people fall short.
• Ultra-processed foods: These highly processed foods often contain additives, preservatives, and artificial ingredients that can negatively impact the gut microbiome.
• Environmental toxins: Pesticides, herbicides, and other pollutants can act as endocrine disruptors, interfering with hormone balance and harming the gut microbiome, further exacerbating hormonal issues.

How to Support the Gut-Hormone Connection

1. Eat enough fibre

Dietary fibre—found in fruits, vegetables, whole grains, legumes, and nuts—supports beneficial gut bacteria and promotes microbial diversity. I often recommend Biomel Complete Gut to my clients because it contains 13 diverse fibres, which is an easy way to boost fibre intake.

2. Include phytoestrogens in your diet

Phytoestrogens are plant-based compounds that mimic oestrogen in the body, helping to balance female hormones. They can be found in soya products (like tofu, soya beans, and tempeh), flaxseeds, lentils, and chickpeas. The gut microbiome metabolises these phytoestrogens, making them more bioactive and effective for the body. 

3. Consume probiotic foods and drinks

Probiotic-rich foods and drinks can boost gut health and hormone balance. Options include kefir, live yoghurt, raw sauerkraut, raw kimchi, and fermented beverages containing live bacteria. For those who prefer dairy-free options, I often recommend Biomel Gut Health Shots & Drinks. These are also much more palatable than kefir so a great option for little ones.

4. Reduce exposure to environmental toxins

Limiting exposure to toxins like BPA (commonly found in plastics) and hormone-disrupting chemicals in cosmetics can protect both gut health and hormone balance. These substances can mimic natural hormones, disrupting the microbiome and contributing to hormonal imbalances.

*At Biomel, your well-being is our top priority. While we take great pride in our expertise in gut health and overall wellness, we understand that every gut is unique. The content we provide is not meant to diagnose, treat, cure, or prevent any illness, or replace the advice of your GP. We strongly encourage you to consult with a healthcare professional if you have any health concerns. Rest assured, we are here to support you throughout your journey, so you are never alone. Our in-house nutritionists will always be here to support you on your journey to optimal gut health.

Trusted Sources

[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3552825/

[ii] https://www.nature.com/articles/s41598-019-39700-6