The Gut-Hormone Connection: A Functional Nutrition Perspective
Your gut health and hormones are deeply connected, but this link is often overlooked when addressing hormone-related symptoms.
From stubborn weight gain to painful cycles, brain fog, fatigue, and mood swings, many women struggle for years without realizing that their gut may be at the root of the problem.
In my experience working with hundreds of women, hormone imbalances are often rooted in poor gut health.
The reason is because your gut:
Is responsible for the absorption of nutrients that serve as the building blocks for your hormones. Even though you’re eating a clean, whole foods diet, if you’re not absorbing nutrients properly, your body will struggle to produce and regulate your hormones.
Regulates estrogen levels. When gut bacteria are imbalanced, estrogen can build up in the body and contribute to symptoms of estrogen dominance. This causes symptoms like heavy and painful periods, breast tenderness, bloating, mood swings and weight gain.
Activates 20% of your thyroid hormones by converting T4 into T3. If this process is impaired, it can lead to low thyroid function, or hypothyroidism.
Plays a key role in detoxification, helping your body get rid of toxins and hormones.
Let’s explore how your gut influences your hormones, why subtle or undetected gut imbalances can throw your hormones off, and how a functional nutrition approach can help restore balance from the inside out.
Nutrients for Healthy Hormones
You may have heard the saying, you are what you eat but I disagree - you’re what you absorb.
Your hormones depend on a healthy gut to break down and absorb nutrients.
Trillions of microbes (ever heard of your gut microbiome?) live in your gut and are responsible for producing vitamins, making neurotransmitters and breaking down your food.
When your gut is working well and absorbing your nutrients, your body can produce and regulate your hormones properly.
On the other hand, if your gut can’t properly absorb minerals like magnesium and zinc, your body may struggle to make progesterone, your calming hormone that brings you pain-free periods, helps you sleep and supports fertility.
But progesterone isn’t the only hormone impacted by your gut health.
B vitamins and minerals like iron, selenium and potassium are essential for good thyroid function and energy production.
Estrogen and the Estrobolome
After your body uses estrogen, it gets sent to the liver and then to the gut to be eliminated through bowel movements.
A group of gut bacteria called the estrobolome manage this process.
When your gut microbiome is balanced, this works smoothly.
But if you’re constipated, inflamed, or have an overgrowth of “bad” bacteria in your gut, estrogen can be reabsorbed back into circulation.
This contributes to a common hormone imbalance called estrogen dominance.
What this imbalance can feel like: painful, heavy periods, breast tenderness, mood swings, PMS, anxiety, weight gain especially around the hips and thighs.
Thyroid-gut Connection
Your gut plays a key role in your thyroid function.
About 20% of your thyroid hormones are activated in your gut, where the inactive form, T4, is converted into the active form, T3.
This active hormone is essential for a strong metabolism, steady energy, regulating your body temperature, and even supports healthy moods.
If this conversion process is impaired due to gut inflammation, gut dysbiosis (imbalance of bacteria) or nutrient deficiencies, your body may struggle with low thyroid function, also known as hypothyroidism.
Where to Start to Support Your Gut and Hormones
Prioritize nutrient absorption
Eat a variety of whole, nutrient-dense foods, and focus on combinations of protein, healthy fats, and fiber at each meal.
Slow down at mealtimes. Chew your food well and consider digestive support such as digestive bitters, to improve nutrient absorption.
Nourish Your Microbiome
Include fiber-rich foods like beans and a variety of fruits and veggies, fermented foods, and polyphenol-rich foods like berries and olives.
Stabilize Blood Sugar
Pair protein, fat, and fiber at each meal to keep your energy steady.
For Example: Instead of a bagel or toast with peanut butter for breakfast, focus on foods with high protein and healthy fats like eggs with avocado
Focus on thyroid-supporting nutrients
Prioritize adequate intake of selenium (Brazil nuts), iodine (seaweed), zinc (pumpkin seeds), iron (grass-fed beef), and magnesium (leafy greens, nuts).
Work with a professional to access testing and personalized support
Functional testing, such as a GI-MAP stool test is extremely helpful for revealing underlying imbalances that rarely show up on standard labs.
A holistic nutritionist can help you identify the root causes of your hormone imbalances and create a personalized nutrition plan to restore long-term balance.
Looking for more?
Surface-level solutions, like another probiotic or elimination diet without addressing the root cause, rarely provide lasting relief.
That’s why I use functional testing, like the GI-MAP stool test to assess your gut microbiome and digestive function, and HTMA mineral testing to uncover nutrient imbalances that are causing your hormone imbalances.
When we work together, we get a clear picture of what your body really needs and develop a customized plan to restore balance from the inside out.
Whether you’re struggling with bloating, low energy, skin issues, or hormone imbalances, you don’t have to navigate it alone.
Book a free discovery call today →
