What the Science Really Says 

Hormones are responsible for regulating almost every function in the body; from your menstrual cycle and metabolism to your mood, sleep and energy levels. So, when something feels "off", it's easy to assume the problem lies solely with your hormones. 

But what if your gut was part of the picture too? 

Your digestive tract is home to trillions of microorganisms, collectively known as the gut microbiome. Once thought to simply aid digestion, we now know these microbes influence immunity, inflammation, metabolism and even communicate with the brain. More recently, researchers have discovered they also play a role in how certain hormones, particularly oestrogen, are metabolised and recycled within the body (2). 

While your microbiome won't single-handedly "fix" hormone imbalances, looking after your gut health may help support the systems that regulate hormones and overall wellbeing. 

What is the Gut Microbiome? 

The gut microbiome is made up of trillions of bacteria, fungi and other microorganisms that live primarily in your large intestine. 

A healthy microbiome isn't about having one "perfect" bacteria - it's about diversity. The more varied your gut microbes, the more resilient your microbiome tends to be. 

These microbes help to: 

Many of these functions have indirect effects on hormone health because hormones don't work in isolation - they're influenced by nutrition, inflammation, stress and the health of multiple body systems. 

The Gut-Hormone Connection 

Your gut and endocrine (hormone) system is constantly communicating. 

Scientists often refer to this as part of the gut-brain axis - a two-way communication network involving the digestive system, brain, nervous system, immune system and hormones. 

Messages travel between these systems through: 

This communication helps regulate appetite, stress responses, digestion and metabolism. 

One of the most fascinating discoveries is that certain gut bacteria also influence how the body processes oestrogen, one of the key female sex hormones. 

Meet the Estrobolome 

The estrobolome refers to a collection of gut bacteria capable of producing an enzyme called beta-glucuronidase. 

This enzyme helps regulate what happens to oestrogen after it has been processed by the liver. 

Normally, excess oestrogen is prepared for removal from the body through the digestive system. However, certain gut bacteria can reactivate some of this oestrogen, allowing it to be reabsorbed into circulation. 

This process is completely normal and forms part of healthy hormone metabolism. 

Problems may arise if the gut microbiome becomes less diverse or imbalanced (a state known as dysbiosis), potentially altering how efficiently oestrogen is recycled and eliminated (1). 

Supporting the gut with a high-strength, multi-strain gut support supplement can help maintain microbial diversity and balance, which may in turn support healthy oestrogen metabolism. While researchers believe this may contribute to hormone-related conditions, the evidence is still emerging. It's important not to assume that gut bacteria are the sole cause of hormonal symptoms, as genetics, age, body weight, medications and lifestyle all play significant roles. 

Inflammation, Stress and Cortisol 

The relationship between your gut and hormones goes beyond oestrogen. 

Around 70% of your immune system resides in the gut, making it a key player in regulating inflammation throughout the body. 

When the gut barrier is compromised or the microbiome becomes disrupted, low-grade inflammation may increase. This chronic inflammation can activate the body's stress response, leading to prolonged elevations in cortisol, often referred to as the stress hormone. 

In turn, chronically elevated cortisol can influence: 

Stress also works in the opposite direction. 

Periods of chronic psychological stress can alter gut motility, digestive secretions and even the composition of the gut microbiome itself, creating a two-way relationship between stress and gut health (3). 

This doesn't mean stress causes hormone imbalances on its own, but it highlights how closely these systems interact. 

What About PCOS/PMOS, PMS and Menopause? 

You've probably seen social media posts claiming that "healing your gut" will cure hormonal conditions. 

Unfortunately, the science isn't that simple. 

Research has found differences in the gut microbiome of women with conditions such as polycystic ovary syndrome (PCOS) and during menopause, with some studies reporting reduced microbial diversity and altered bacterial composition (6). 

However, it's still unclear whether these microbiome changes contribute to the condition or occur because of hormonal changes already taking place. 

Similarly, while inflammation and gut health may influence symptoms such as bloating or digestive discomfort around the menstrual cycle, there is currently no evidence that improving your microbiome alone can treat conditions such as endometriosis or PMS. 

The microbiome is one piece of a much larger puzzle that includes genetics, nutrition, sleep, stress, physical activity and medical management where appropriate. It’s also important to always bare in mind and remember that if you’re body cannot eliminate waste and excess, you will naturally notice symptoms which is why digestive function and daily bowel movements should always remain a top priority. Incorporating Essential Fibre+ is a clinically researched plant fibre that supports regularity and digestion, even in sensitive stomachs. 

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How to Support Your Gut + Your Hormones 

The encouraging news is that many of the habits that support a healthy microbiome also support healthy hormones.

1. Eat More Plants 

Aim for a wide variety of vegetables, fruit, legumes, wholegrains, herbs, nuts and seeds. 

The American Gut Project found that people eating 30 or more different plant  foods each week had greater microbial diversity than those eating fewer  varieties (5). 

Dietary fibre is the preferred fuel for beneficial gut bacteria.  

As bacteria ferment fibre, they produce short-chain fatty acids that help  maintain the gut lining and regulate inflammation (4). 

Aim for at least 30 g of fibre daily, prioritising whole food sources and plant  fibres. 

Foods such as: 

This may help increase microbial diversity when consumed regularly as part  of an overall healthy diet. 

Chronic stress doesn't just affect your mind - it affects your gut too. As much  as we avoid telling people to ‘avoid stress’, there is ongoing research to show  how stress can disrupt the gut lining and thus have ongoing impact on our  microbiome.  

Regular movement, mindfulness, spending time outdoors and prioritising  recovery all support the gut-brain connection. 

Sleep is one of the most overlooked levers for hormonal and gut health. Poor  sleep disrupts appetite hormones, particularly leptin and ghrelin, leading to  increased hunger and cravings for high-sugar, high-fat foods. It also raises  cortisol and inflammatory markers, and has been shown to reduce microbial  diversity in the gut, creating a knock-on effect on digestion and oestrogen  metabolism. Most adults need around 7-9 hours of quality sleep a night to  support these systems properly. Simple habits like keeping a consistent  sleep/wake time, limiting screens before bed, and avoiding caffeine or alcohol  in the evening can make a meaningful difference to sleep quality. 

Where Does Targeted Supplementation Come In? 

Essential Fibre+ 

While food should always be the foundation of good health, a quality fibre supplement can help bridge the gap if you're not meeting your daily fibre needs. Soluble and prebiotic fibres support regular bowel movements, nourish beneficial gut bacteria and may help bind oestrogen metabolites in the gut, promoting their elimination rather than reabsorption. This supports the final stage of healthy hormone metabolism by helping the body efficiently remove hormones that have already been processed. 

Deep Detox 

Healthy hormone metabolism depends on your liver, gut microbiome and digestive system working together. The liver naturally processes hormones like oestrogen, preparing them for elimination, while the estrobolome (the collection of gut bacteria involved in oestrogen metabolism) and regular bowel movements help ensure these metabolites are excreted efficiently. Although the liver doesn't need to be "detoxed," it does require adequate nutrients to support its natural detoxification pathways. A targeted liver support formula, such as Deep Detox, can complement a balanced diet by providing nutritional support for these normal physiological processes. 

The Bottom Line 

Your microbiome isn't a magic solution for hormone problems - but it is an important part of the conversation. 

The bacteria living in your gut help regulate inflammation, communicate with your brain, produce beneficial compounds and influence how hormones such as oestrogen are metabolised. 

Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner. 

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