Gut health has a big impact on period health. The microbiome's role in hormone regulation and inflammation can contribute to period problems like PMS and period pain. Dysbiosis, constipation, diet, inflammation, stress and sleep are all important factors to address. Prioritising probiotics, prebiotics, fibre, stress management, and sleep can support gut health and menstrual health.
The gut-menstrual health connection
At first glance, the gut and the menstrual cycle might seem like separate realms, but science is now revealing a deeper connection, something that natural health practitioners have known for some time. The gut-brain axis is a bidirectional communication system between the gut and the brain. Microbes in the gut can produce molecules that influence neurotransmitters and hormones, impacting mood, stress response, and hormonal regulation.
Your gut microbiome—the diverse community of bacteria and other microbes that inhabit your digestive tract—plays a significant role in hormone regulation, inflammation control, and immune function. This complex interplay has a profound impact on the regularity and comfort of your menstrual cycle.
One of the most studied interactions is the impact of the gut microbiome on oestrogen metabolism. Certain bacteria in the gut can break down oestrogens into different metabolites. These metabolites can have varying degrees of oestrogenic or anti-oestrogenic activity. The balance between these different metabolites can impact overall oestrogen levels and activity in the body which can contribute to PMS, period pain and more severe symptoms in perimenopause.
A 2020 study looked at the link between endometriosis and the gut microbiome and they found that there are indeed differences in the microbiomes of the women with endometriosis. They found an increase specifically in Proteobacteria, Enterobacteriaceae, Streptococcus and Escherichia coli across various microbiome sites. (1)
This oestrogen-microbiome connection is now being called the ‘oestrobolome’. (2) (3) This cool new word refers to the collection of microorganisms within the gut microbiome that plays this crucial role in influencing the body's metabolism and processing of these oestrogens. These microorganisms within the gut microbiome possess specialised enzymes capable of metabolising and modulating oestrogen levels in the body. By interacting with oestrogens, the oestrobolome can impact hormone balance, potentially affecting health outcomes such as hormone-related cancers, reproductive health, and metabolic disorders, as well as more common symptoms like PMS and period pain. This new area of research into our oestrobolome is shedding light on the intricate connections between gut bacteria and hormonal regulation and I hope to see a lot more study on this area in future!
Inflammation
The gut microbiome plays a role in regulating inflammation and immune responses as well. Chronic inflammation can disrupt hormonal balance, potentially contributing to conditions like insulin resistance and polycystic ovary syndrome (PCOS), as well as PMS and period pain. Excessive inflammation can exacerbate menstrual symptoms, leading to heightened pain, bloating, and other PMS symptoms, like mood swings, anger and irritability and breast tenderness.
It's important to note that the gut microbiome's influence on hormone balance is a complex interplay influenced by diet, lifestyle, and other factors. Disruptions in this balance, known as dysbiosis, can lead to adverse health outcomes across the board. Maintaining a diverse and balanced gut microbiome through a healthy diet rich in fibre, prebiotics, and probiotics may contribute to better hormone balance as well as overall well-being.
Probiotic-rich foods for menstrual balance
Probiotics are well known now as the friendly bacteria that can work wonders for your gut and, by extension, your menstrual health. These microscopic allies have been linked to hormone balance, reduction of inflammation, and overall well-being. Including probiotic-rich foods in your diet can be a game-changer for your period. It has been proposed that individual strains of probiotics should be studied as some may be more effective for various female health concerns (4) but from my own personal and clinical experience, the best way to start rebalancing the gut microbiome is to focus on a fibre-rich whole food diet, prebiotic and probiotic foods. Reducing refined sugar, and refined carbohydrates like white bread and white rice and pasta is also crucial as these are great at feeding the unhelpful bacteria that lead to dysbiosis in the first place.
Some probiotic foods to incorporate into your meals are sauerkraut, kimchi, kefir and kombucha. I am also a big fan of tempeh, which is a more delicious fermented version of tofu. These fermented delights contain general strains of probiotics to support your overall gut health and thus promote hormonal harmony and reduce inflammatory responses.
The vital importance of prebiotics
While probiotics have gained well-deserved attention for their role in gut health, the spotlight shouldn't overshadow the significance of their counterparts: prebiotics. These often-underestimated dietary components act as nourishment for the beneficial bacteria residing in our gut. Just as a garden thrives with proper soil and nutrients, our gut's microbial ecosystem flourishes when fed with prebiotics. These fibres and compounds, found in foods like garlic, onions, bananas, and whole grains, provide a delicious buffet for our gut microbiota, encouraging the growth of the beneficial bacteria that aid digestion and hormone metabolism. Embracing a diet rich in prebiotic foods can be likened to tending to the roots of our well-being, fostering a diverse and robust gut microbiome that contributes not only to digestive health but also to broader aspects of our overall wellness. So, while probiotics offer a helping hand, remember that a well-rounded approach that includes nourishing prebiotic foods is key to nurturing a thriving gut.
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The importance of fibre
Fibre is really an unsung hero for our overall health and well-being, playing multifaceted roles that extend far beyond digestion. But when it comes to gut health, fibre promotes regular bowel movements and prevents constipation. Preventing constipation positively influences hormone balance by ensuring the efficient removal of waste, including excess hormones like oestrogen, and reducing the risk of their reabsorption.
Constipation-induced inflammation and stress can also disrupt the balance of hormones such as cortisol, impacting menstrual regularity and reproductive hormones. Regular bowel movements also play a role in a healthy gut microbiome, which as we’ve seen can play a big role in hormone metabolism and balance. If you tend to get constipated before your period, check out this blog I wrote on what can help relieve constipation.
Gut bacteria also ferment dietary fibres to produce short-chain fatty acids, which have been linked to improved metabolic health and hormone regulation. (4) Short-chain fatty acids are involved in the regulation of inflammation and immune responses in the body as well, both of which can influence our menstrual health and hormonal balance.
The simple benefit of chewing your food well
Chewing our food thoroughly and savouring each bite might seem simple, but it's an often-overlooked cornerstone of optimal digestion. When we eat slowly and chew our food well, we're aiding the digestive process right from the start. The mechanical breakdown of food through thorough chewing initiates the release of digestive enzymes in the mouth, signalling the digestive tract to prepare for the incoming nutrients. This pre-digestive phase is vital for nutrient absorption and reducing the strain on our digestive system, both of which have a big impact on menstrual health.
Nutrient deficiencies can significantly impact menstrual health. Insufficient intake of essential nutrients, such as iron, B vitamins, and omega-3 fatty acids, can lead to irregular periods, more pronounced PMS symptoms, and even amenorrhea in severe cases.
Lifestyle practices for a healthy gut and menstrual cycle
Gut health isn't just about what you eat; it's also about how you live. Stress, for instance, can wreak havoc on both your gut and your menstrual cycle. Incorporating stress management techniques into your routine can positively impact your gut-mind-body axis as well. The quality of your sleep also plays a crucial role in maintaining this delicate balance. Prioritising sleep hygiene practices and ensuring some restorative slumber can of course support your overall well-being, but also your gut and your hormone balance.
The intricate connection between gut health and menstrual wellness underscores the importance of tending to your digestive well-being. Incorporating probiotics and prebiotics as well as fibre rich foods, practising stress management, and prioritising sleep, can be a great foundation for hormonal health. Each small step you take toward nurturing your gut contributes to a healthier, happier you—both during your period and beyond.
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