The Gut/Hormone Connection
Gut health and hormone health..What’s one got to do with the other?
I work with a lot of clients who have hormonal problems, whether that is having crappy perimenopause or menopause symptoms or painful periods, PCOS, endometriosis or missing periods. I often recommend that they get GI Map stool testing done, either as an alternative to hormone testing or in addition. Many are surprised. I would have been too if I wasn’t a nutritionist.. Read on to learn more.
We know that digestion plays a huge role in overall health, but it’s truly at the core of hormonal balance, energy levels, and even mood. In fact at least 80% of your immune system is housed in your gut. Crazy, right? Everything from bloating to food sensitivities can impact not only how you feel physically but also how your body manages inflammation, stress, and hormone regulation. If you’re experiencing things like fatigue, weight gain, skin issues, or irregular cycles, it’s time to take a deeper look at your gut health.
Here’s why:
1. The Gut-Hormone Feedback Loop: When your gut is inflamed or out of balance, it directly impacts your endocrine system, especially your thyroid, adrenals, and sex hormones. The hormones that regulate stress, metabolism, and reproduction are all influenced by what’s happening in your digestive system. If you’re dealing with irregular periods, mood swings, or stubborn weight gain, it may be a sign that your gut needs some extra support.
2. Leaky Gut and Hormonal Disruption: A damaged gut lining (often called leaky gut) allows toxins and undigested food particles to enter the bloodstream, which can trigger inflammation throughout the body. This kind of systemic inflammation can throw your hormone levels off, leading to issues like estrogen dominance or adrenal fatigue. Fixing the gut is often the first step toward balancing hormones.
3. Nutrient Absorption: Even if you’re eating all the right foods, if your gut isn’t functioning well, you’re not absorbing the nutrients your body needs to produce and regulate hormones. Low levels of key nutrients—like zinc, magnesium, and B vitamins—can make it difficult for your body to keep hormones in balance. Supporting your gut can improve nutrient absorption, giving your body the tools it needs to thrive.
What Can You Do to Start Healing?
• Increase fiber and prebiotics to feed the good bacteria in your gut. Foods like leafy greens, onions, garlic, and flaxseeds :)
• Add fermented foods like sauerkraut, kimchi, or coconut yogurt to encourage a healthy gut microbiome. These foods help reduce inflammation and support digestion.
• Support digestion with herbs and enzymes that promote healthy stomach acid levels and enzyme production. The 2 most common supplements I recommend for my clients with GI symptoms are HCL and digestive enzymes. The most common food supplement is digestive bitters and bitter foods. Sometimes these simple supplements can take away 80% of their digestive symptom AND help the body to absorb more nutrients so we get the actual energy from food we are intending to.
• Test, Don’t Guess: Functional labs can help pinpoint exactly where things are going wrong. Whether it’s gut permeability, bacterial overgrowth, or hormonal imbalances, knowing the root cause can save you time and frustration.
• Support your nervous system, on the daily. Of course I am a fan and leader of yoga and breathwork. One of yoga’s primary benefits is its ability to shift the body out of “fight or flight” mode (sympathetic nervous system) and into “rest and digest” mode (parasympathetic nervous system). This is crucial for gut health and hormone balance. When you activate the parasympathetic system, you improve digestion, reduce inflammation, and allow the body to better regulate hormones. Ujayyi breathing, which we do in every vinyasa practice, activates the vagus nerve, which directly calms the nervous system and aids digestion. This reduces cortisol levels and helps restore hormone balance by lowering stress-induced disruptions in the HPA axis. Yoga also helps lower overall stress levels and inflammation in the body. Chronic stress is a major contributor to hormonal imbalances, and reducing this stress improves the function of the endocrine system (which produces hormones). When stress is reduced, cortisol levels drop, allowing other hormones like estrogen, progesterone, and thyroid hormones to function more optimally.
This blend of ancient wisdom from Ayurveda and modern Functional Nutrition has completely transformed the way I approach health, bothfor myself and my clients. Rather than chasing symptoms, we’re looking deeper, addressing the why behind the what.
If you’d like to learn more about hormone testing, gut health protocols, or just need some guidance on where to start, feel free to reach out o schedule a free 15 minute Functional Nutrition Discovery call. Or perhaps I see you on retreat in Italy,Asia, or Greece next year. My retreats always combine nervous system support with healthy eating, movement and a pretty awesome community of supportive and like-minded people.
Much love,
Kari