Megan Barefoot specializes in gut health, inflammation reduction, and weight release. As the founder of No Shoes Nutrition, she empowers her clients through personalized nutrition plans that focus on sustainable lifestyle changes for optimal wellness.
I am a woman in my forties and have just begun to feel the effects of my hormones fluctuating and changing. I am rare from what I hear, many women start to feel their hormone imbalances as soon as they start cycling. There are many symptoms that come up and women are told that these are just “normal” things they will have to deal with. The gut microbiota, sometimes known as the "second brain," is becoming more widely acknowledged for its significant impact on several body processes, including hormone control. As scientific study advances, we are finding strong evidence that our gut microbiota and hormonal balance are related, especially throughout important life stages like menstruation and menopause. According to new research, probiotics, prebiotics, and other nutrients may be crucial in reducing hormone fluctuations and the symptoms they cause, providing a fresh, all-natural method of regulating hormonal balance. I mean, how empowering would it be to be able to know what to eat to feed your microbiota so that your hormones are more balanced!
The gut microbiome and hormone regulation
Just in case someone out there hasn’t heard, there is a microbiome of little microbes that live in our intestinal system. The gut microbiome consists of trillions of bacteria, fungi, and other microorganisms and some can help us, some can harm us, and some are just hanging out and we haven’t quite figured out why. These microbes are essential for digestion, absorption, immune function, and the synthesis of various essential compounds, including certain vitamins, neurotransmitters and hormones. Research is now showing that the microbiome also communicates with the endocrine system, which governs hormone production and regulation. We are learning more and more about how the gut-endocrine axis plays a significant role in influencing hormones like estrogen, progesterone, and cortisol, all of which are crucial during menstruation and menopause.
Menstruation and the gut microbiome
When young women begin their menstrual cycle, fluctuations in estrogen and progesterone levels can lead to a range of symptoms, including bloating, fatigue, and mood swings. I know this was a shock to the system for me and for my daughters this also came with changes in their skin and bowel habits. There are studies that suggest an imbalanced microbiome could exacerbate PMS symptoms which gives us a clue into what can help. For example, an imbalanced gut microbiome can lead to high levels of systemic inflammation, which we know worsens premenstrual syndrome (PMS) symptoms. This is great news because it means that by taking care of our gut health through nutrition including things like fermented foods, probiotic supplements and prebiotic fiber we may be able to help restore balance, reduce inflammation, and promote a more stable hormonal environment.
Menopause and the role of gut health
Menopause, which we recognize as the natural transition marking the end of a woman’s reproductive years, can be characterized by significant hormonal shifts for some women, particularly when there is a fast decline in estrogen levels. The hormone swings trigger a variety of symptoms, including hot flashes, night sweats, and mood disturbances. I also hear many women talking about itchy ears, brain fog and fatigue. Interestingly, there is new research suggests that the gut microbiome plays a role in moderating these symptoms. As a gut girl this makes me very excited because there are strategies to help, and women do not just need to “deal with it” on their own! A balanced microbiome can help level out estrogen by influencing the liver's ability to metabolize estrogen and remove excess hormones from the body.
Digging a bit deeper, gut health can affect the production of neurotransmitters, such as serotonin, which regulates mood and cognitive function. Something I have dealt with, and I know many other women would admit to is that during menopause, the hormonal shifts can often lead to increased stress, anxiety, and low moods. Probiotics, prebiotics, and other gut-boosting nutrients can support emotional well-being by improving the gut-brain connection and promoting hormonal stability.
How probiotics and prebiotics support hormonal balance
I have explained that probiotics, meaning “good bacteria” are the beneficial bacteria that live in your intestinal system. Prebiotics, meaning “before” the bacteria, are classified as non-digestible fibers that feed good bacteria, this is the fiber that you can include in your diet from specific foods that will help sustain the good bacteria that you are trying to encourage to grow. Both probiotics and prebiotics are important in maintaining a healthy gut microbiome. There are several studies that have shown that probiotics can help relieve symptoms related to hormone issues like mood swings and digestive discomfort. It’s important to think about enhancing your gut health to help reduce systemic inflammation, which in turn can improve hormonal regulation. You can begin to build your microbiome with probiotic supplements as well, and in my opinion the best option, by adding fermented foods. My absolute favorite fermented food is sauerkraut but there are many others including kimchi, fermented beets or carrots, kefir or yogurt, just to name a few. Make sure you are not buying the pasteurized or picked version of these foods!
Prebiotics, the fibre that feeds the probiotic bacteria, also contributes to gut health by stimulating the growth of the beneficial bacteria. These fibers can help modulate estrogen metabolism, ensuring the body maintains balanced levels. Foods like garlic, onions, asparagus, and green bananas are excellent sources of prebiotic fiber!
Key nutrients for gut and hormonal health
In addition to probiotics and prebiotics, several other nutrients support the gut-hormone connection. Here’s a detailed breakdown of each nutrient, its role in supporting gut health, and its impact on hormonal balance:
1. Omega-3 fatty acids
Source: Omega 3’s are found in wild caught fatty fish, like salmon and mackerel, as well as flaxseeds, chia seeds, and walnuts.
Gut Health Benefits: Omega-3s have anti-inflammatory properties that help reduce gut inflammation, which supports a healthy gut lining and a healthier microbiome environment.
Hormonal Balance: Omega-3 fatty acids aid in regulating the production of prostaglandins, hormone-like compounds that influence menstruation and inflammation. They can reduce symptoms like cramps, mood swings, and hot flashes which are all great things!
2. Fiber
Source: There are many places, for example all the whole grains where fiber can be found. However, I know that grains are not always a great fit if the gut is inflamed so I recommend sticking to a moderate number of fruits, plenty of vegetables like the brassica veggies, some beans and legumes, and a few nuts and seeds.
Gut Health Benefits: All fiber is great for your gut health, but all fibre is not prebiotic. Some fiber, like the options we outlined above, feed beneficial gut bacteria (acting as a prebiotic), but all fiber will support regular bowel movements, and help maintain the gut lining, reducing inflammation and sealing leaky gut.
Hormonal Balance: Fiber assists in binding excess estrogen in the gut, helping to remove it from the body. This removal helps reduce estrogen dominance, which can lead to issues like PMS and heavy menstrual bleeding.
3. B vitamins (B6 and B12)
Source: B-vitamins are helpful for building energy, supporting clear thinking and helping the nervous system. They are easily found in animal foods like beef, poultry, and eggs. There are some vegetable sources which include dark leafy greens and nutritional yeast. If you are vegetarian and especially if you are vegan it is recommended that you supplement B12 as there are very few sources from plants.
Gut Health Benefits: B vitamins support the synthesis of energy in the entire body including in gut cells and they maintain the gut lining and some of the good gut bacteria make certain B-vitamins to help us as well!
Hormonal Balance:
o B6 is pretty special as it is a key nutrient for the production of neurotransmitters like serotonin, which stabilizes mood and alleviates PMS-related mood swings.
o B12 supports red blood cell production, reducing fatigue and promoting energy balance, particularly during hormonal fluctuations. When women with heavy cycles and hormone imbalances come to No Shoes Nutrition feeling low on energy this is one of the first things we have checked!
4. Magnesium
Source: If you are looking to increase your magnesium you will find it in nuts, seeds, dark leafy greens, and good quality dark chocolate. Check out this previous article I wrote about supplementing magnesium and which type is best for you! (here)
Gut Health Benefits: Magnesium helps the body with relaxation, so it supports gut motility, makes the stool softer preventing constipation and encourages a healthy microbial balance. It also helps reduce stress on the gut due to by inflammation.
Hormonal Balance: Magnesium plays a key role in many of the metabolic processes in the body but also in hormone production, particularly in regulating cortisol (the stress hormone). It helps reduce PMS symptoms such as cramping, fatigue, and irritability, while supporting relaxation and sleep quality.
It might take time to figure out how to incorporate these nutrients but each acts as a bridge between gut health and hormonal regulation, creating a synergistic effect that promotes overall well-being. In other words, when you start to really build up a routine of focusing on a healthy well-balanced diet, you are going to feel amazing!
The future of gut health and hormone balance
Nutrition is a growing area of science and research and as research into the gut microbiome and its role in hormonal health continues, the potential for gut-focused protocols in managing hormonal fluctuations is going to increase. Think about having the ability to alleviate menopause and menstrual symptoms naturally, through dietary and lifestyle changes that support gut health! This would present an exciting avenue for women seeking alternatives to conventional hormone replacement therapies (HRT) and would empower women to know what the body needs to feel their best.
I believe the connection between gut microbiome health and hormonal balance is a groundbreaking area of research that holds promise for improving quality of life during menopause and menstruation. Like I said at the beginning, I am entering my peri-menopausal stage of life just as my daughters are starting to cycle. (Thank you, Mother Nature!) So, by nurturing gut health through probiotics, prebiotics, and other supportive nutrients, women may find a powerful tool in managing hormonal fluctuations and achieving greater wellness during these pivotal life stages.
Curious about the gut-hormone connection and how it impacts your overall health? At No Shoes Nutriti on, we’re here to help! Sign up for a complimentary consultation and let’s work together to find your balance. We specialize in alleviating gut symptoms, balancing hormones, and helping awesome individuals like you achieve their optimal weight and well-being.
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Megan Barefoot, Certified Holistic Nutrition Consultant
Megan Barefoot is the founder of No Shoes Nutrition, where she combines her extensive educational background and personal experience to guide clients toward optimal health. Holding a Bachelor of Science degree and certifications as a Holistic Nutrition Consultant and Integrative Health Coach, Megan specializes in gut health, inflammation reduction, and weight release. Megan's unique approach to achieving wellness focuses on small, sustainable changes tailored to each client's lifestyle and personal needs. Her philosophy is rooted in empowering clients with the knowledge and tools necessary to take control of their health.
References:
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2. Yao, Y., Hu, H., Chen, L., & Zheng, H. (2024). Association between gut microbiota and menstrual disorders: a two-sample Mendelian randomization study. Frontiers in Microbiology, 15.
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