Gut Health and Hormone Balance: The Vital Connection
Are you struggling with fatigue, brain fog, stubborn weight gain, painful or irregular periods, digestive issues, and low immunity? Or maybe those are just the tip of the iceberg of your symptoms.
If so, you may be dealing with gut health and hormone balance issues.
Gut health has gotten a lot of attention recently, and for very good reason. But did you know that gut health extends way beyond digestion? In fact, gut health plays a key role in maintaining proper hormone balance in the body. So if your gut health is suffering, you may be running into a ton of downstream issues related to your hormones.
But fear not! With some support, you can improve your gut health and help to maintain a healthy balance in your hormones at the same time.
In this article, we will talk about your gut microbiome and what gut health is, how it impacts some of the main hormones in our bodies, and how best to care for our guts and our hormones to keep us feeling good.
Gut Microbiome and Your Health
The microbiome comprises the vast collection of bacteria and other microscopic organisms, known as microbes, that reside in and on our bodies, along with their associated genes. Distinct microbiome communities exist throughout the body, including the skin, gut, vagina, and oral cavities, with the gut microbiome being the largest and most impactful.
Updated estimates suggest that the typical adult human body consists of approximately 30 trillion human cells and about 38 trillion bacteria, indicating there are at least as many microbial cells as our own cells in our bodies and over 100x as many genes —that’s right, we’re mainly microbial!
These microbes significantly influence the health of nearly every major system in our bodies, including the endocrine system, which encompasses all of our hormones.
Photo credit: Liudmila Chernetska
How does gut health affect hormone imbalance?
Gut health plays a pivotal role in maintaining hormonal balance, with concerns such as leaky gut and constipation often leading to imbalances.
Leaky gut occurs when the intestinal lining becomes compromised due to factors like stress, poor diet, and toxins. This allows bacteria, undigested food, and other particles to enter the bloodstream, leading to widespread chronic inflammation, autoimmune issues, eczema, food sensitivities, and mood changes.
As you'll see below, intestinal barrier permeability (leaky gut) can contribute to nearly all major hormonal imbalances because of its role in creating inflammation throughout the body. When the gut lining is impaired, it impacts microbiome health as well as nutrient absorption.
Since nutrient absorption primarily occurs in the small intestine, damage to the gut lining can result in suboptimal absorption and, in severe cases, nutrient deficiencies, even with a nutrient-rich diet. Without adequate nutrients essential for hormone production and signaling, hormonal imbalances may arise.
Then there's one of the most common gut health complaints—yep, I'm talking about constipation. If you're not regular, it can impede the body's natural hormone cycling by slowing the elimination of excess hormones, leading to their reabsorption and potential imbalance.
What’s more—not only does the gut microbiome affect hormones in the body, it can actually produce hormones, acting as an endocrine organ all on its own.
Related: Top 5 expert tips for better gut health
Can hormone imbalance cause gut problems?
Yes! The effect definitely goes both ways, which oftentimes can lead to a vicious cycle unless you become clear on how you are going to support both in concert. Sex hormone, stress
hormone and insulin levels have all been shown to alter the composition of the gut microbiome, in some cases leading to dysbiosis.
Hormone levels also affect the immune system and can play a role in microbial infections, which obviously impact the health of the gut.
This is why you’ll want to focus on how you can help both gut health and hormones get back into balance.
What are the major signs of hormonal imbalance?
There are dozens of hormones in our bodies, so having an imbalance could manifest differently in each person based on their unique issues. But common underlying symptoms that point to both gut health issues and some sort of hormonal imbalance are chronic fatigue, brain fog, weight challenges, digestive issues, low immunity, skin issues, cycle irregularities, infertility and reproductive conditions like PCOS, endometriosis and fibroids.
If you notice any of these symptoms, it’s always a good idea to check in with your healthcare provider, and in conjunction with proper medical care, a nutrition coach can be an excellent way to help you implement healthy changes to help support your healing journey.
And as a friendly reminder: The information provided here is for general educational purposes only and should not be considered a substitute for professional medical advice. Please consult with your healthcare provider before making any changes to your diet, lifestyle or medications, especially if dealing with a hormonal imbalance.
Which hormones are affected by gut health?
Most of the major hormone groups in the body can be affected by gut health. Let’s go over a few of the main ones that cause issues for many people.
Gut Health and Sex Hormones
Our fertility and menstrual cycle are influenced by the health of our gut, as our gut microbiome plays a huge role in cycling hormones—namely estrogen—in our bodies. The microbes and their genes that affect estrogen cycling are referred to as the Estrobolome. If your gut microbes are out of balance, it can lead to insufficient removal of estrogen and, ultimately, estrogen dominance, which can lead to symptoms like bloating, heavy periods, and fertility challenges.
Endometriosis is one such condition characterized by inflammation and estrogen dominance with roots in microbiome dysbiosis (both gut and reproductive tract), which is thought to affect roughly 10% of reproductive age women globally.
However, too much removal of estrogen can also cause cycle issues and lead to lack of period, low sex drive, thinning hair and mood changes.
PCOS, a condition characteristic of higher than normal androgen hormone levels like testosterone, has also been shown to be correlated with gut dysbiosis.
Then there is the fact that years of hormonal birth control has been shown to affect gut health as well as obviously affect our sex hormone balance. While studies have been mixed showing slight to no changes in gut microbiome diversity, it is clear that hormonal birth control affects the lining of the gut and intestinal permeability, leading to potential digestive issues and inflammation throughout the body.
Gut Health and Stress Hormones (e.g. cortisol, adrenaline)
Our stress hormones, most famously cortisol, impact gut health in myriad ways. Cortisol and other stress hormones are necessary for proper day-to-day functioning and regulated via the hypothalamic–pituitary–adrenal (HPA) axis, but too much caused by chronic stress wreaks havoc in the body, leading to inflammation and weakening of the gut lining.
When the gut lining is weakened, that can lead to leaky gut and more wide-spread inflammation. This in turn leads to more cortisol being released and can become a vicious cycle.
This type of un-checked chronic stress can also shift the microbiome into a state of dysbiosis generally associated with poorer health outcomes. That is why it's so important to focus on decreasing your stress (more on my favorite ways how-to below) and supporting your gut lining and microbiome at the same time.
You may have heard of adrenal fatigue, which also has roots in gut health. New research is even shedding light on how our gut microbiome, adrenal function and hormone expression could be connected.
Gut Health and Thyroid Hormones
There are so many potential avenues that gut health can affect thyroid function, so let’s take a look at a few of the most important.
First, and most directly—gut microbes play a role in converting thyroid hormones into their active form for use in the body. When the microbiome has shifted into a dysbiotic state, conversion can become less efficient and thyroid issues can develop.
Second—optimal thyroid function is dependent on proper absorption and status of key nutrients like iodine, selenium and zinc. Since nutrients are primarily absorbed in our intestines, the health of our intestinal lining and microbiome directly impact how well our body is absorbing the nutrients from food. You can be eating all the right things, but if your body is not absorbing, you may have lingering deficiencies which can impact proper thyroid hormone production.
Third—many people with thyroid issues have shown great improvements in their symptoms by removing gluten from their diet. This may be no accident. A protein in gluten closely resembles a protein on the thyroid gland, and when an immune sensitivity is present, the body can over-attack not only gluten but the thyroid as well. Because non-celiac gluten sensitivities are exacerbated by our friend leaky gut (starting to see a trend here?), improving gut lining integrity and gut health overall may improve gluten sensitivities over time.
Gut Health and Insulin
I hate to be a broken record, but an impaired gut lining comes into play here too. Insulin resistance, with higher prevalence of metabolic disorders, has been shown to be increased when the gut lining integrity decreases and foreign particles get to the bloodstream and activate an immune response and cause systemic inflammation.
Changes in gut bacteria have been associated with signatures of increased risk of insulin resistance, while other bacteria are associated with a decreased risk. Modifications to diet can help shift your gut bacteria into more favorable states for better insulin sensitivity.
What’s more—gut bacteria can literally change hunger signals and produce food cravings. Certain opportunistic pathogens (or bad bacteria) can deliver messages to "crave sweet foods" because it is a food source they thrive on, which can lead to more cravings and negative health outcomes. So having the wrong gut bacteria may be responsible for your sugary cravings that affect blood sugar swings throughout the day, potentially leading to metabolic disorders.
Recent research also indicates a significant connection between gut health, insulin resistance, and polycystic ovary syndrome (PCOS). Women with PCOS often exhibit an imbalance in their gut microbiota and decreased diversity, which is associated with increased inflammation and metabolic issues.
This dysbiosis can exacerbate insulin resistance, a common feature in PCOS, by influencing glucose metabolism and promoting inflammatory pathways. And as we already saw, the altered gut environment may contribute to sex hormonal imbalances characteristic of PCOS, including elevated androgen levels. The good news is that PCOS is actually one of the most responsive disorders to dietary interventions, likely because food is at the root of both blood sugar balance and gut health.
6 Steps to Bring Your Gut Health and Hormones Into Balance Naturally
As you can see, one of the main connections between all of these hormonal issues is diminished gut lining integrity, also known as leaky gut. If you’re one of the many who may have leaky gut, you may not manifest all of these issues, but addressing the root cause can bring positives to so many aspects of your wellbeing much better than trying to chase a needle in the haystack of symptoms.
Really working to address gut health, and gut lining integrity specifically, can be the secret to getting you where you want to be—feeling vibrant and well!
Keep reading below for my top recommendations of where to focus your energy to improve both gut health and hormone balance.
Best Diet for Hormone Balance and Gut Health
Many people wonder, "What foods are good for gut health and hormone balance?" The good news is there is a wide variety of foods that can be beneficial. Some main groups to focus on are:
Photo credit: Mesut Zengin
Plenty of healthy fats like avocado, fatty fish, nuts, seeds, olives, and olive oil, as well as organic grass-fed butter and tallow. Healthy fats serve as the building blocks for many hormones—particularly sex hormones! If you are dealing with fertility issues, a lack of quality fat may be a reason why.
High-quality protein, especially the amino acids glutamine, glycine, and threonine. Some of the best food sources for obtaining these amino acids are organic pasture-raised beef (especially tougher cuts!), poultry, pork, dairy and eggs, bone broth and collagen powder, organic tofu, and pumpkin seeds.
Antioxidant-rich foods: I've shown how much of the hormone problems caused by gut health issues stem from chronic and systemic inflammation, so loading up on antioxidant-rich food with anti-inflammatory properties can be extremely beneficial. Bell peppers, berries, leafy greens, beans, cooking herbs and spices, and coconut are some great examples.
Foods rich in both soluble and insoluble fiber—but don't go overboard. This is a situation where you actually can have too much of a good thing. Having a surplus of fiber in your diet has been shown to lead to imbalances of hormones and irregular menstrual cycles, especially with fruit and whole-grain fiber (vegetable fiber was not correlated with an increased risk of anovulation). It's best to aim for around 25g of fiber a day and get most of it from non-starchy vegetables.
Incorporating these foods into your diet can support both gut health and hormone balance.
2. Stress Reduction and Vagus Nerve Stimulation
Our gut and brain are connected via the vagus nerve, which regulates not only digestion but also breathing, blood pressure, mood, and more.
As many times a day as you can, stop and take five deep breaths, with the exhale longer than your inhale (e.g., inhale for 4 seconds, exhale for 6 seconds). This is a great way to stimulate your vagus nerve.
Even better—set aside 10 minutes each day to re-center (ideally right before eating!), whether it be through meditating, breathwork, walking, or dancing, to shift your body into the optimal state of rest and digest (parasympathetic state).
3. Move Your Body
Engaging in regular physical activity is crucial not only for aiding digestion but also for relieving stress and balancing hormones such as cortisol and insulin. Moderate exercises like brisk walking, swimming, strength training, and yoga offer numerous whole-body benefits beyond just burning calories.
However, it’s possible very intense workouts may have the opposite effect, further disrupting hormone balance and weakening the intestinal barrier. Therefore, it's a good idea to maintain moderate exercise intensity and always consult your healthcare professional before starting any new exercises.
4. Circadian Rhythm Reset
Resetting your circadian rhythm can do wonders for how your body utilizes cortisol throughout the day. Excessive cortisol production reduces the amount of progesterone available, leading to sex hormone imbalances and potential cycle issues. It also causes inflammation, negatively affecting the gut lining and overall gut health.
Start your day off on the right foot by beginning with a fewdeep breaths, avoiding screen time, and engaging in a small gratitude practice or positive mantra instead of the cortisol boosts we may get from checking our phones as soon as we open our eyes.
Next, get outside as soon as possible (preferably within 30 minutes of waking) to take in the morning light. sAs much as you can, spend time outside throughout the day to get your body in sync with the natural light cycles.
In the evening, establish a bedtime routine that allows you to wind down—again avoiding screens—ideally before 11 p.m. to synchronize with healthy hormonal rhythms.
Photo credit: Maria Levkina
5.Reduce Toxins
Unfortunately, our world is inundated with environmental toxins that negatively affect both gut health and hormone balance. These are known as endocrine disruptors and include substances like BPA, phthalates, and parabens, which are prevalent in food, home, and personal care products.
These substances can interfere with the body's natural hormone levels, particularly estrogen and progesterone.
BPA is commonly found in plastic containers and canned foods, while phthalates and parabens are often present in personal care products like shampoos, lotions, cosmetics, and home cleaning products. Reducing exposure to these chemicals by choosing BPA-free packaging and opting for natural, paraben-free personal care products can support better hormonal health. I like to use EWG's Skin Deep® database to check out products I'm interested in and how they rate.
In addition to personal care, environmental factors such as the quality of water and household cleaning products also play a role in gut health and hormone balance. Using a water filter can help remove contaminants like heavy metals, chlorine, and other pollutants that may impact gut health. Limiting exposure to pesticides in food by choosing organic produce when possible and avoiding toxic chemicals in household cleaners by using natural alternatives can also help reduce the toxic load on the body. By minimizing exposure to these environmental disruptors, you can help create a healthier environment for your body and hormones.
Related: kitchen pantry staples for your non-toxic beauty routine
6. Best Hormone and Gut Health Supplements
While I always recommend whole-food and lifestyle changes first and foremost, discussing with your healthcare provider and adding in targeted supplements can be beneficial in further supporting your gut and hormones. Some of the best supplements for gut health and hormone balance are:
Probiotics: Introduces beneficial bacteria that support a balanced gut flora, improved digestive function and immunity.
Zinc Carnosine: unique combo of zinc and carnosine helps maintain the integrity of the gastrointestinal lining and promote tissue repair, which may also contribute to hormonal balance given zinc’s importance in hormone production
L-Glutamine: Fuels the cells lining the gut, reinforcing the intestinal barrier and reducing inflammation.
Adaptogens (Rhodiola/Ashwagandha): Assist in regulating cortisol levels and managing stress
FAQ
Can probiotics fix hormonal imbalance?
While probiotics are not a cure-all all on their own, when combined with lifestyle and diet changes, probiotics can be extremely beneficial in helping to bring hormones back into balance. Certain probiotic strains have been shown to help improve mood, improve conversion of thyroid hormones, lower perceived stress and help to regulate postprandial blood sugar, all of which will have benefits for hormone balance.
What are the best hormone-balancing foods for women?
The foods listed above benefit everyone's hormones; however, for women specifically, incorporating healthy fats and quality protein is extremely beneficial. Female sex hormones, such as progesterone and estrogen, are produced from cholesterol and other fats, so ensuring proper intake is essential for optimal cycle function and reproductive health.
Bringing it all together
Maintaining a healthy gut is pivotal for balancing hormones such as estrogen, progesterone, cortisol, thyroid hormones, and insulin. It’s time to look at the root cause instead of trying to solve each issue on its own.
A nutrient-rich diet filled with healthy fats, quality proteins, and fiber sets the stage for a thriving gut microbiome, while targeted supplements like probiotics, L-glutamine, and adaptogens further support both gut health and hormone balance. Couple that with lifestyle changes like stress management, regular exercise, and proper sleep and circadian rhythms,and you’ve got a holistic approach to gut and hormone health.
If you’re ready to take the next step in harnessing the power of your gut for improved hormonal balance, I’d love to support you! Download my free daily gut health checklist or schedule your free 20-minute consult to figure out your personalized next best step to improve your gut health TODAY.
