When it comes to women’s health, hormones often take centre stage but your gut might just be the silent partner running the show. From PMS to perimenopause, the trillions of microbes living in your digestive tract are influencing everything from mood to metabolism, quietly shaping how your hormones behave. This is great news for women in the UK looking for natural ways to balance hormones, because improving gut health is one of the most effective (and empowering) steps you can take.

How Gut Health Affects Estrogen Levels
Scientists are now talking about the estrobolome, a collection of gut bacteria that regulate estrogen metabolism. When this delicate system is out of balance, estrogen may be reabsorbed rather than excreted, leading to symptoms of estrogen dominance such as heavy periods, PMS, bloating, and mood swings.

For women going through perimenopause or menopause, research shows that lower gut microbial diversity can worsen hot flushes, fatigue, and inflammation. Eating a gut-friendly diet rich in prebiotic fibre (leeks, asparagus, onions, whole grains) and probiotics (yoghurt, kefir, sauerkraut) helps support this microbial ecosystem and encourage smoother hormonal transitions.

Gut Health, Cortisol & Stress
Stress hormones like cortisol are closely linked to gut health. A disrupted microbiome can make you more prone to anxiety, low mood, and poor sleep, creating a vicious cycle where stress further damages the gut. Prioritising gut health with fermented foods, daily movement, and mindful stress management can improve stress resilience and keep cortisol levels in check.

Progesterone, Bloating & Digestion
Many women notice bloating and constipation during the luteal phase (the two weeks before a period). This is because progesterone naturally slows digestion. A healthy gut can reduce these symptoms, keeping digestion regular and comfortable throughout your cycle.

Life Stages & the Microbiome

• Puberty: Healthy gut bacteria can help reduce inflammation that contributes to acne and skin issues.
  
• Pregnancy: Your microbiome shifts dramatically, supporting it with fibre and probiotics may help manage cravings, energy, and gestational diabetes risk.
  
• Menopause: Gut diversity tends to decline, which can increase inflammation, affect weight management, and impact bone health.

Best Tips for Gut & Hormone Balance

• Eat 30+ plant foods per week to boost gut microbial diversity.
  
• Add daily fermented foods like kimchi, kefir, miso, and kombucha.
  
• Reduce alcohol & ultra-processed foods which disrupt gut balance.
  
• Practice stress management; yoga, meditation, and breathwork are excellent options for supporting both your gut and hormones.

The Science Behind Gut Health & Hormones
A 2023 UK study of 164 postmenopausal women (ages 47–86) found that greater gut microbial diversity was linked to healthier estrogen metabolism, while lower diversity correlated with a hormonal profile associated with increased breast cancer risk.

Meanwhile, a 2024 narrative review highlighted how dysfunction of the estrobolome — the gut bacteria producing β-glucuronidase — may contribute to conditions like PCOS, obesity, diabetes, and menopause-related symptoms.

Best Gut Health Supplements & Probiotic Products (UK)
Looking for gut health products available in the UK that also support hormonal balance? Here are our top picks:

Activia: A trusted probiotic yoghurt available in most UK supermarkets, perfect for daily gut support and digestive comfort.

Symprove: A water-based live probiotic supplement proven in clinical trials to reach the gut alive and improve microbiome diversity.

Correxiko: Premium collagen powders and supplements made in the UK to support gut lining, skin elasticity, and overall wellness.

Hifas de Terra: Specialists in medicinal mushrooms with formulas to support gut health, immunity, and hormone balance.

Ancient & Brave: British brand combining collagen, adaptogens, and functional blends that nourish the gut-brain axis and promote hormonal wellbeing