Learn how to balance estrogen during perimenopause and menopause with a healthy gut microbiome.

Did you know, your gut holds the key to hormone balance?

The trillions of bacteria living in your digestive system do way more than just help you break down food. They influence your mood, energy levels, weight, and even your sex drive. Wild, right?

Meet the Estrobolome: Your Gut’s Estrogen Regulator

There’s a special group of bacteria in your gut called the estrobolome, and they’re in charge of metabolizing estrogen. That means they help regulate how much estrogen is circulating in your body. And since estrogen affects things like weight, libido, and mood, you want these little guys working optimally!

Why Your Gut Health Matters for Hormones

A happy gut helps keep hormones in check because your microbiome:

• Helps produce and regulate hormones like estrogen and neurotransmitters like serotonin (hello, good mood!)

• Absorbs essential nutrients that keep your body running smoothly

• Supports your immune system (which is crucial for overall health)

• Makes sure estrogen gets processed and eliminated properly so you don’t end up with hormone imbalances

Your body makes estrogen in the ovaries and adrenal glands, and it’s essential for reproductive health, brain function, metabolism, and even strong bones. But if your gut bacteria are out of whack, they can mess with estrogen levels, leading to issues like PMS, mood swings, fatigue, and even more serious conditions like endometriosis or estrogen-related cancers.

Signs Your Gut Might Be Struggling

Not sure if your gut is in good shape? Here are some common red flags:

• Bloating, gas, or irregular digestion (diarrhea, constipation—fun times, I know)

• Sudden weight changes (gain or loss)

• Food sensitivities

• Low energy or fatigue

• Skin issues (eczema, acne, rashes)

• Autoimmune problems

• Hormonal imbalances (irregular cycles, bad PMS, low libido)

5 Ways to Improve Gut Health & Balance Your Hormones

1. Nourish Your Gut With the Right Foods

The food you eat isn’t just feeding “you” — It’s feeding your gut bacteria, too!

• Load up on fiber-rich veggies, fruits, and whole foods to support a diverse microbiome (think rainbow plate: colorful, nutrient-packed foods!)

• Eat cruciferous veggies like broccoli, cauliflower, and Brussels sprouts, which help your body detox excess estrogen

• Try fermented foods like kefir, sauerkraut, kimchi, and kombucha to add good bacteria to your gut

• Include prebiotic foods (garlic, onions, bananas, asparagus) to “feed” your good gut bacteria

• Cut back on sugar and processed foods, which fuel harmful bacteria and inflammation

2. Reduce Toxins in Your Environment

Your hormones don’t just respond to food—they’re also affected by chemicals we come into contact with every day.

Xenoestrogens (synthetic estrogens) are in plastics, pesticides, skincare products, and even household cleaners. They mess with oour hormonal balance, because they look and act like estrogen in the body. Our body cannot tell the difference, so it gets messy.

Here’s what you can do:

• Swap plastic containers for glass or stainless steel

• Choose organic produce when possible

• Opt for natural beauty and cleaning products

• Be mindful of fragrances and air fresheners—they often contain hormone-disrupting chemicals

• Buy food in glass bottles and not metal cans (they are lined with a xenoestrogen chemical)

• Use EWG’s Skin Deep website to find out which products are toxic and which one’s are more safe.

Personally, I find this is challenging!!! Most of the products that surround us and love, have xenoestrogens in them. I have slowly stopped:

• wearing perfume

• using scented candles and air freshners

• buying food in tin cans (like tuna, chopped tomato, beans, etc.)

• buying things in plastic containers

It feels impossible to eliminate it all at once, so I am being kind. to myself and slowly let go of things. Perfume was oddly enough, difficult, because it felt like a part of my identity. It is a part of my morning shower and dress ritual, and how I feel “clean” and ready to face the day. My next let go, is nail polish and then switch up my makeup.

3. Be Smart About Antibiotics

We all need antibiotics sometimes, but overuse can wipe out beneficial gut bacteria, leading to imbalances.

• If you’ve recently taken antibiotics, focus on rebuilding your gut with probiotics, prebiotics, and fiber-rich foods.

• You may want to “seed” your gut with a synbiotic supplement which combines prebiotic and probiotics together for a mini gut reset after you’ve finished with the antibiotics.

As a child I took antibiotics every year for ear infections. As an adult, I’ve taken antibiotics after surgery. This wiped out most of my microbiome, unfortunately. For me, I believe it is always a great idea to regularly take a probiotic or prebiotic to reseed your microbiome. As well as eat fermented foods and fibrous foods to maintain the microbiome once it’s seeded.

4. Watch Your Alcohol Intake

I’m all for enjoying prosecco and celebrating with a spritz, but too much alcohol can mess with your hormones.

• How does alcohol impact estrogen? Alcohol puts stress on your liver… which is responsible for metabolizing estrogen and can lead to estrogen dominance.

• Try to limit alcohol as much as possible.

• For women, that means no more than 1 drink in a single day and no more than 7 drinks per week according to the health guidelines in Switzerland and USA.

I know for myself, as I turned 49 years old, my ability to drink alcohol shifted greatly. Now that I am 52 years old, I feel like I don’t enjoy alcohol anymore, especially how it wrecks my sleep, dehydrates me and makes me feel even more foggier in my brain. I feel like it is a sign, for me, to pause alcohol at the moment, because it just isn’t working.

5. Move Your Body (But Be Kind to It!)

Exercise is amazing for hormone balance — it helps clear excess estrogen, boosts metabolism, and reduces stress. But not all exercise is created equal!

• Strength training help balance hormones by clearing insulin and cortisol. It is key to managing managing blood sugar levels, and keeping your circulation moving.

• High-intensity workouts were great in your thirties, but as we age, High-intensity workouts can spike your stress hormones, cortisol, which stops your body from making sex hormones. Basically, your body will prioritise stress hormones over creating sex hormones. More important to run from the bear, than make a baby :-/

• Yoga, walking, and mindful movement help activate the parasympathetic nervous system (your "rest and digest" mode), which supports hormonal health

My personal experience mirrors this. I used to do 1x a week run, 3x a week kickboxing and a swim. Doing this recently made me feel exhausted and yet unable to sleep. Tired, but wired, because my cortisol was too high. This is why women say, “my old tricks aren’t working anymore!” Because they aren't.

The Bottom Line: Your Gut = Your Hormone Supporter

Your gut isn’t just about digestion — it’s the key to hormone balance, mood, metabolism, and overall well-being. Taking care of your microbiome with good food, movement, and mindful choices can make a HUGE difference in how you feel, especially as you manage perimenopause and menopause symptoms.

Got Questions? Let’s Chat!

REMEMBER… Your body wants to be in balance—sometimes, it just needs a little nudge in the right direction!

If you’re feeling off—whether it’s bloating, low energy, mood swings, or any other weird symptoms—your gut health could be playing a role. I’d love to help you figure it out!

Book a free consultation with me, and let’s see if some simple changes could make a big impact.

And if you need extra support, I can connect you with trusted doctors or holistic practitioners who specialize in hormone health.