Why Your Gut Might Be Messing with Your Hormones (And How to Fix It)

Gut Health
Written By Stacey Harwood

If you’ve ever felt bloated, exhausted, or like you might burst into tears over your coffee order being wrong, it happens to the best of us. You see, the culprit might not be your hormones directly but your gut health. The little ecosystem in your belly really is our controller.

In this blog, we’ll uncover the link between gut health and hormonal balance, explore the signs your gut might be messing with your hormones, and give you simple tips to restore balance.

Why Gut Health Matters for Hormonal Balance

Your gut microbiome is like a bustling city full of bacteria, fungi, and microbes. This community of microorganisms is responsible for breaking down food, absorbing nutrients, and also regulating your hormones.

Here’s how it happens:

  • Estrogen Metabolism: Your gut bacteria help process and eliminate excess estrogen. If your gut health is off, estrogen can build up, leading to hormone-related issues like PMS, irregular periods, and even weight gain.

  • Cortisol Control: Your gut and cortisol (the stress hormone) have a complicated relationship. Chronic stress can disrupt your gut microbiome, and poor gut health can increase cortisol levels, creating a very vicious cycle that leaves you feeling wired but tired (similar to how you feel when you have far too much caffeine late in the day).

  • Serotonin Production: Around 90% of serotonin (the feel-good hormone) is produced in the gut. If your gut is struggling, your mood likely is, too. Low serotonin levels are linked to anxiety, depression, and irritability.

I learned this the hard way. A few years ago, I couldn’t figure out why I was constantly bloated (despite being strictly gluten-free due to coeliac disease), and experiencing skin breakouts that made me feel like a teenager going through puberty again. After learning more about gut health, I realised this could be part of my issues. I moved to a whole foods-based diet, added pre and probiotic foods daily, and managed my stressors through yoga and meditation. By focussing on healing my gut, my hormones started to change, and I found myself way less bloated and reliant on coffee, my energy levels were constantly great (I do still have coffee because it’s yummy).

If any of this sounds familiar, this could be a sign from your gut to change a few things.

Common Signs Your Gut Might Be Messing with Your Hormones

So, how do you know if your gut is doing your hormones dirty? Well, you will likely have one or more of these common issues.

Bloating & Digestive Issues

If your belly feels like it's about to burst after eating or you're frequently dealing with gas, constipation, or diarrhea, your gut might be struggling to do its job. When digestion and nutrient absorption are impaired, your body can’t break down food properly, which affects hormonal metabolism, especially estrogen. When estrogen isn’t properly processed and eliminated, it can build up in the body, contributing to bloating and other hormonal concerns (like acne).

Fatigue & Brain Fog

Feeling sluggish and mentally foggy? This could be a sign that your gut isn’t absorbing nutrients effectively. A lack of nutrients can affect your ability to produce serotonin, which plays a role in regulating your mood and energy levels. Low serotonin can leave you feeling tired, moody, and unable to focus.

Mood Swings & Anxiety

Given 90% of serotonin is produced in the gut, it’s no surprise a healthy gut is crucial for maintaining a balanced mood. If your gut is battling dysbiosis (imbalance of bacteria), serotonin production decreases (cue anxiety, irritability, or depression). A leaky gut (weak intestinal lining resulting in bad bacteria getting into the bloodstream) can also cause inflammation, which has also been linked to increased symptoms of anxiety and mood swings.

Skin Breakouts & Acne

If you notice acne flaring up around your chin or jawline, it could be a hormonal imbalance triggered by gut issues. Your gut plays a major role in detoxifying the body and skin, including eliminating excess hormones like estrogen and testosterone. If the detox process is impaired, these hormones can build up and cause breakouts. This is particularly true for women experiencing hormonal fluctuations due to PMS, perimenopause, or conditions like PCOS (polycystic ovary syndrome). Inflammation caused by gut imbalances can also lead to skin issues like acne, eczema, and rosacea (large patches of redness on the skin).

Irregular Periods or PMS

If your periods are all over the place or you find yourself dealing with more severe PMS symptoms, your gut health could be to blame. Estrogen metabolism happens primarily in the liver and gut, and when these organs aren’t functioning optimally, estrogen can build up in the body. This excess estrogen can contribute to PMS symptoms, including mood swings, bloating, and painful periods.

Steps to Improve Gut Health for Hormonal Balance

What you really care about is how to heal your gut and bring your hormones back into balance, right? Don’t worry, you can, and I got you:

1. Eat Fibre-Rich Foods

Fibre feeds the good bacteria in your gut, helping to regulate digestion and hormone metabolism (how your body regulates, activates, and eliminates hormones). Aim for a variety of high-fibre foods to promote diversity within your gut, such as:

  • Leafy greens (spinach, kale, rocket).

  • Root vegetables (sweet potatoes, carrots, beets).

  • Seeds (flaxseeds, chia seeds, pumpkin seeds).

  • Whole grains (oats, quinoa, brown rice).

2. Incorporate Probiotics

Probiotics introduce beneficial bacteria into your gut, improving digestion and supporting hormone balance. You can get probiotics from:

  • Fermented foods (kimchi, sauerkraut, kefir, and pickles in brine).

  • Live-culture yoghurt (both dairy and plant-based options).

  • Apple cider vinegar (the raw, unfiltered kind).

  • Fermented drinks (such as kombucha, miso and lassi (Indian drink, often mango flavoured, but be careful of the added sugar)).

I’ll do a future post on probiotic supplements! While they’re popular, the science is still up for debate, so I’ll break down what’s actually worth your time.

3. Manage Stress Like a Baddie

Stress is the detriment of health in so many ways, your gut health is no different. These practices have helped me and my gut control cortisol so much:

  • Breathwork or meditation (even 5 minutes can genuinely make such a difference).

  • Daily movement (yoga - my personal favourite, walking, or resistance training).

  • Journaling (clear your mind at the end of the day, or perhaps you prefer a brain-dump exercise at the start of the day). Here are 10 journal prompts that might help you to destress when you’re stressed.

4. Prioritise Sleep

Your gut and hormones repair while you sleep. Aim for 7-9 hours of quality sleep each night. Ensure you have complete darkness, a cool room and avoid doom scrolling through your phone before bed — as your sleep quality improves, your hormones will be very grateful.

5. Stay Hydrated

Water is essential for digestion and flushing out excess hormones. You know the drill, aim for 8 glasses of water a day. There are ways to jazz up boring plain water - add fizz, some lemon or lime, drink herbal teas. You can also get hydrated from so many foods like watermelon, cucumber, and celery (fibre, nutrients and hydration - what a slay!).

Your Gut is the CEO of Your Hormones

If you’ve been battling bloating, mood swings, or fatigue, your gut health needs your attention, it doesn’t have to always be like this. The cells in your gut turn over every 5-7 days, so by making a few small changes — eating more fibre, managing stress, and prioritising sleep — it won’t take long to feel the positive energy back in your body! As you support the balance of your gut microbiome, you can also support your hormone balance.

Has your gut ever played a role in your emotional or hormonal health? Share your story in the comments below — I’d love to hear what’s worked for you (or what hasn’t)! Your experience might help someone else on their journey to healing.

Healing your gut isn’t just about what you eat — it’s about creating a healthier, more balanced lifestyle that supports both your body, mind and soul. I hope these tips help you take charge of your gut health and hormones. It’s all about the journey <3

With love and balance my Friends x

P.S. Here are my recommended resources for the connection between gut health and hormone balance:

Stacey Harwood
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