Let's talk about the gut-hormone connection

In recognition of the growing awareness around gut health and its profound impact on hormonal balance, leading health experts are shedding light on how the gut microbiome plays a crucial role in regulating the key hormones that affect your mood, energy and overall well-being

In recent years, understanding the connection between a healthy gut and your hormone levels has gained significant attention. Health experts are uncovering how the gut microbiome plays a vital role in regulating the hormones that affect everything in your body — from mood to metabolism. This intricate relationship is essential for achieving hormonal harmony, and understanding it can be a game changer for overall well-being.

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10 Signs you have a hormonal imbalance

According to Kerri-Lee Taylor, integrative hormone expert and founder of Kiko Vitals, recognising this connection is key to achieving optimal hormonal balance. “Many women experience symptoms like bloating, fatigue, mood swings and irregular menstrual cycles — often unaware that their gut health could be the underlying cause,” she says. “The gut microbiome directly influences oestrogen metabolism, cortisol regulation and thyroid function. An imbalanced gut can lead to oestrogen dominance, adrenal fatigue and sluggish digestion — disrupting the balance of hormones and impacting overall health.”

What you need to know…

The gut microbiome consists of trillions of bacteria that assist digestion, immune function and hormone metabolism. One key role is breaking down and eliminating excess hormones like oestrogen. When gut health is compromised — due to factors such as processed foods, stress or antibiotics — hormones can become dysregulated, leading to conditions such as polycystic ovarian syndrome (PCOS), premenstrual syndrome (PMS) and even perimenopausal symptoms. “An unhealthy gut can reabsorb oestrogen instead of excreting it, causing oestrogen dominance, which is linked to conditions like painful periods, fibroids and stubborn weight gain,” explains Taylor. “An inflamed gut contributes to insulin resistance, which impacts ovulation and overall hormonal balance.” Kerri-Lee’s advice for restoring gut and hormonal balance:

Support gut microbiome with prebiotics and probiotics

The gut thrives on diversity — and feeding it the proper nutrients can significantly improve your hormonal function. Good- quality pre/probiotics restore gut flora, aid in digestion and promote hormonal balance through oestrogen detoxification (which can alleviate symptoms of reproductive issues like heavy periods). “A high-quality probiotic like Kiko Vitals Prebiotic + Probiotic replenishes beneficial bacteria, which support proper digestion and hormone metabolism.”

Reduce bloating and improve digestion Chronic bloating and sluggish digestion are telltale signs of gut dysbiosis (an imbalance of the microbiome)

Supporting digestion with natural enzymes, like those found in fermented foods, and anti-inflammatory botanicals can help combat bloating, support gut repair and improve nutrient absorption — key factors for hormone regulation.

Balance hormones naturally

For those struggling with PMS, PCOS or perimenopausal symptoms, natural adaptogenic herbs and essential nutrients (plant-derived substances thought to help the body cope with stressors) can help regulate oestrogen, support adrenal function and stabilise mood swings. “By addressing hormonal imbalances at the root, women can regain control of their well-being,” says Kerri-Lee.

Eat for gut health

Diet largely impacts your gut and hormone health. To maintain balance in both, Kerri-Lee says “Reducing processed foods, artificial sugars and inflammatory oils while increasing fibre-rich, fermented and omega-3-packed foods can create a thriving gut microbiome.”

Manage stress and sleep better

The gut-brain axis directly connects your stress levels to digestive and hormonal function. That said, sleep can also affect stress levels and increase feelings of anxiety. “Chronic stress can increase cortisol levels, leading to gut inflammation and hormonal imbalances,” says Kerri-Lee. “Mindfulness, movement and quality sleep are crucial for restoring balance.