We often think of hormone balance as something managed by our endocrine system; ovaries, adrenals and thyroid. But in recent years, research has revealed a fascinating new player in the hormonal symphony: your gut.

The connection between gut health and hormone health is especially important for women experiencing PMS, perimenopause symptoms, or estrogen dominance. If you’ve ever struggled with bloating, mood swings, heavy periods, or fatigue and felt like the usual hormone advice just wasn’t enough, your gut may hold the missing piece.

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The Estrobolome: What Is It?

The estrobolome is a collection of bacteria in the gut microbiome that plays a key role in metabolising and eliminating estrogen. Estrogen is processed by the liver, conjugated (made water-soluble), and then sent to the gut for excretion via the stool.

But here’s the catch: if your gut bacteria are imbalanced—due to factors like dysbiosis, inflammation, antibiotic use, or stress—certain microbes produce too much of an enzyme called beta-glucuronidase. This enzyme uncouples conjugated estrogen, allowing it to be reabsorbed back into the bloodstream instead of being excreted.

This process is one of the key drivers behind estrogen dominance, a hormonal state where there’s too much circulating estrogen in relation to progesterone.

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Signs of Estrogen Dominance (or Recirculation)

Some signs that your gut might not be properly clearing estrogen include:

• PMS symptoms (bloating, mood swings, cravings)
• Heavy or painful periods
• Breast tenderness or fibrocystic breasts
• Headaches or migraines around your cycle
• Fatigue and brain fog
• Worsening perimenopausal symptoms like irritability, poor sleep, or anxiety

These aren’t just “female problems”, they’re signals that your hormone detox pathways, including your gut, might need support.

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The Gut–Hormone–Stress Feedback Loop

Now layer in chronic stress, which many women experience during perimenopause or busy seasons of life.

Stress impacts the gut lining, increases gut permeability (“leaky gut”), and disrupts microbial balance. This can reduce the diversity of your microbiome and impair digestion, nutrient absorption, and detoxification.

At the same time, hormonal shifts in perimenopause affect the gut: estrogen influences gut motility, immune function, and even the growth of certain beneficial bacteria. So hormonal changes can worsen gut issues, and gut issues can worsen hormonal symptoms.

It’s a two-way street. And stress? It’s the fuel that keeps this loop spinning.

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How to Support Your Gut for Hormonal Balance

Thankfully, there are simple, powerful ways to support your estrobolome and improve hormone clearance naturally. Here’s where to start:

1. Prioritise Daily Elimination

Estrogen leaves the body via the bowel. If you’re constipated, that estrogen can be reabsorbed.
Aim for at least one complete bowel movement per day. It should be soft, easy to pass, and fully evacuating. If not, this is your first place to focus.

Tips:

• Hydrate well
• Eat enough fibre (especially from vegetables and seeds such as flaxseeds and chia seeds)
• Consider magnesium citrate or vitamin C powders if needed
• Don’t ignore the urge to go!

2. Eat Cruciferous Vegetables Daily 🥦

Broccoli, cauliflower, kale, rocket, watercress, and Brussels sprouts contain glucosinolates, which the body converts into DIM (diindolylmethane), a compound that supports estrogen detox through the liver.

Bonus: these veggies also feed beneficial gut bacteria, helping your estrobolome thrive.

Try:

• Roasted cauliflower with tahini
• Steamed broccoli with lemon and olive oil
• Kale in smoothies or soups
• Raw rocket or watercress in salads

3. Reduce Gut Inflammation

An inflamed gut can’t detox well. Focus on anti-inflammatory foods and habits to support the gut lining and calm immune over-activation.

Eat more of:

• Omega-3-rich foods (wild salmon, walnuts, flaxseed)
• Bone broth or collagen – it contains l’glycine which helps support the gut lining
• Polyphenols from berries, olives, dark chocolate, pomegranate and green tea
• Prebiotic foods like garlic, leeks, oats and Jerusalem artichoke

Reduce or eliminate:

• Ultra-processed foods
• Refined sugar and alcohol
• Food sensitivities (gluten and dairy can be triggers for some)

4. Manage Stress for the Gut–Hormone Connection

Even the most perfectly crafted, hormone – supportive diet won’t work if stress is driving gut dysfunction behind the scenes. Incorporate nervous system support practices like:

• Breathwork (especially diaphragmatic breathing)
• Gentle movement (Pilates, walking, restorative yoga)
• Nature time
• Laughing, journaling, or worship—whatever nourishes your soul

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Final Thoughts

Your hormones don’t operate in isolation. They are deeply influenced by your gut health, your stress levels, and your ability to detoxify and eliminate waste.

If you’re experiencing hormonal symptoms, whether it’s PMS, perimenopause changes, or mood swings, it might be wise to zoom out and look at the whole picture.

The gut is hormonal headquarters.

✨ Start with your gut, and your hormones will follow.

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