Understanding how your gut and hormones work together can make it easier to navigate the many stages of women’s health. From the menstrual cycle to perimenopause, menopause, and beyond, these natural transitions are guided by hormones, and your gut plays a bigger role than you might think.
By supporting your gut health and making a few simple lifestyle shifts, you can help keep your hormones balanced and your body feeling its best through every stage of change (Tilt 2023).
At the heart of it all is the gut–hormone connection. Inside your gut lives an incredible community of microorganisms known as the gut microbiome. Far from being just along for the ride, these microbes are busy supporting digestion, nutrient absorption, and immune health, all while communicating closely with your body’s hormonal systems.
When your gut is in balance, it helps your hormones stay in balance too, supporting energy, mood, and overall wellbeing for the long run.
Menstrual Cycle Regulation
Gut health and microbial diversity impact how our bodies circulate oestrogen, a hormone that rises during the menstrual phase. After oestrogen is made in our ovaries, it travels through our bloodstream to the liver. There, it gets deactivated and sent to our digestive system for removal. In our gut, bacteria produce an enzyme called B-glucuronidase, which changes oestrogen into its active form. So, if your gut bacteria are not functioning optimally, oestrogen that should be removed might circulate again, which could lead to a hormone imbalance. These imbalances in the gut microbiome can influence these hormone levels to further increase, potentially creating oestrogen dominance and leading to irregular menstruation, and heightened PMS symptoms (Brighton 2022).
Menstrual Pain
Gut health can also influence how menstrual and pelvic pain are experienced. Emerging research suggests that imbalances in the gut microbiome may contribute to inflammation and pain sensitivity linked to menstrual disorders such as dysmenorrhea (painful periods) and endometriosis. For instance, women with endometriosis often show reduced bacterial diversity and a higher ratio of Firmicutes to Bacteroidetes in their gut, patterns that are associated with heightened immune activation and inflammation (Yu et al. 2022; Frontiers in Microbiology 2024). These changes may drive the release of inflammatory molecules such as interleukin-6 and tumor necrosis factor alpha, amplifying pain signals and pelvic inflammation.
Additionally, microbial disruption in both the gut and reproductive tract has been linked to increased estrogen recycling—via β-glucuronidase-producing bacteria like Escherichia coli—and greater gut permeability, which together can worsen the chronic inflammation characteristic of endometriosis (Gut Microbiota for Health 2025). Similarly, in primary dysmenorrhea, emerging findings indicate that women with more severe period pain tend to have lower protective Lactobacillus species and higher levels of inflammatory bacteria such as Prevotella, potentially enhancing prostaglandin-induced uterine contractions and nerve hypersensitivity (Microbiome Signatures 2025).
Emerging evidence suggests that probiotics and postbiotics may help modulate inflammation and hormone metabolism linked to menstrual pain and endometriosis. Certain probiotic strains, including Lactobacillus gasseri and Lactobacillus acidophilus, have been shown to influence immune cell activity, support healthy estrogen metabolism, and reduce inflammatory cytokines that contribute to pelvic pain (Frontiers 2023; Beneficial Effects of Probiotics 2023). Preliminary clinical studies also suggest that probiotics may women with endometriosis by restoring beneficial bacterial diversity and reducing symptom severity (ProMetrioS Trial 2025).
Fertility & Pregnancy
Recent research highlights the strong link between gut health and fertility. Disruptions in the gut microbiome can profoundly affect reproductive wellbeing. One key factor is inflammation and hormone regulation, an imbalanced gut microbiome can lead to chronic low-grade inflammation, disrupting hormone production and signalling, causing irregular menstrual cycles and ovulation complexities. Moreover, the gut microbiome influences oestrogen metabolism, with imbalances affecting oestrogen levels critical for conception and pregnancy. Stress can also impact fertility through the gut-brain axis, altering the gut microbiome composition and hormone production.
Similar to menstruation, during pregnancy, oestrogen levels rise, triggering changes in the gut microbiome. As pregnancy progresses, these hormonal shifts prompt adjustments in the gut bacteria, preparing the body for the demands of nurturing a child. Maintaining a healthy gut flora is essential during pregnancy, as imbalances can disrupt the delicate hormonal balance needed for maternal and fetal health (Lin 2024).
If you’re looking to support your reproductive health, look for probiotic strains in the Lactobacillus and Bifidobacterium families which are known to benefit the urinary tract and reproductive system (Fertypharm 2023, Howland 2021).
Menopause
It is not all hot flushes and insomnia! Research highlights a strong link between gut health and menopausal hormones. Improving the diversity and balance of our gut microbiome may ease some of the common symptoms associated with menopause such as IBS, bloating, hot flushes, weight gain, anxiety, brain fog, low energy, mood swings, loss of libido, vaginal discomfort, urinary tract infections, and sleep disturbances. Incorporating Lactobacillus probiotic strains into your lifestyle may help to support a menopausal transition, due to their ability to promote calcium absorption, balance vaginal PH, improve insulin resistance, and reduce inflammation (Probiotics and Prebiotics: Any Role in Menopause-Related Diseases? 2023).
Mental Health & Mood
Hormonal fluctuations can impact mental health and mood, and the gut-brain axis plays a crucial role in this relationship. Modern science is confirming the impact that our gut can have on our mental health, and a healthy gut microbiome is often linked to lower levels of depression, anxiety, and stress.
While it might seem all too complicated, think back to those moments when you've had ‘butterflies in your tummy’ or felt your 'gut instincts' kick in. Well, you've been heeding signals from your 'second brain' in your gut, all along. Supporting gut health through diet, lifestyle, and supplementation may help improve mood and mental wellbeing. (Gut microbiota’s effect on mental health: The gut-brain axis 2017).
Lifestyle Changes that can help the Gut-Hormone Connection
Making small lifestyle changes can help to balance your hormones. Managing stress with techniques like deep breathing and mindfulness is crucial, as stress can significantly impact cortisol levels.
Engaging in regular exercise can reduce stress, enhance microbial diversity, stabilise sex hormones, and increase serotonin and dopamine levels - tending to both your physical and mental health.
Establishing healthy sleep habits is also essential for hormone regulation, so make sure you’re getting enough shut-eye.
Finally, nutrition can play an important role. Focus on consuming whole grains, leafy greens, fish, and fermented foods while cutting back on red meat, alcohol, sugar, and artificial sweeteners.
Supplement With Prebiotics, Probiotics and Postbiotics
Looking after your gut is the key to unlocking a healthy gut-hormone relationship. Pre-, pro, and postbiotics can assist with improving the balance of bacteria in the gut, helping to nurture a healthy gut-hormone relationship.
P3 Postbiotic Tonic
P3 Gut Builder is a triple-action Postbiotic Tonic made from a slow-fermented process combining a specially selected combination of prebiotics, raw honey and inulin, our Lactobacillus rhamnosus Beebiotic MAP01® probiotic strain, plus 7 multi-strain probiotics and 2 postbiotic strains. As we learned earlier, Lactobacillus strains are ideal for supporting women’s health issues, which P3 Gut Builder is packed with.
Gut Nutrition Powders
Meluka’s Complete Gut Nutrition System isn't your average gut health solution, it is the whole package deal, built to reset, restore balance and nourish your digestive system. Let us break down what is packed in! First off, you've got your prebiotics, which act as the fuel for the good bacteria in your gut. They help them thrive and keep your digestion on track. Then, there are the probiotics, the friendly bacteria that help keep things in balance. They are like the cleanup crew for your gut, making sure everything runs smoothly. The postbiotics in these powders are the cherry on top. Postbiotics are the beneficial byproducts of the good bacteria metabolising prebiotics and help support your immune system, keep inflammation in check, and even help with nutrient absorption.
This trio is also packed with natural superfoods to supplement wellness. Turmeric, for example, has been used for centuries to aid women’s health issues due to its anti-inflammatory properties and its ability to support hormonal balance and gut health (Norton 2022).
Meluka's Complete Gut Nutrition System isn't just about keeping your gut happy, it's about giving your body everything it needs to thrive, especially during your body's significant transitional periods.
