The Role of Your Gut in Hormonal Balance

Your gut does far more than break down what you eat. It plays a key role in how you feel, how your skin looks, and how your body processes hormones. Did you know that most of your feel-good hormone, serotonin, is actually produced in your gut? No wonder gut health has such a powerful impact on your energy levels, your mood, and your menstrual cycle.

Your gut is deeply involved in your hormonal balance. Hormonal fluctuations influence how quickly your intestines move, how sensitive they are, and how efficiently nutrients and hormones are processed and eliminated.

At Guud Woman, we believe that understanding your body brings calm and clarity. In this article, we guide you through the connection between your gut, digestion, bloating, and the menstrual cycle—so you can better understand what your body is telling you.

Why your digestion changes throughout your cycle

Your menstrual cycle is regulated by a delicate interaction between your brain and your ovaries, with estrogen and progesterone playing leading roles. These hormones don’t only affect your uterus—they also influence gut motility (how fast your intestines move) and may even impact the activity and composition of your gut microbiome.

Scientific research shows that hormonal fluctuations can contribute to:

• Constipation before your period
• Diarrhea during menstruation
• Bloating and abdominal discomfort
  

Progesterone and constipation before your period

After ovulation, progesterone levels rise. This hormone plays an essential role in your cycle by preparing your body for a possible pregnancy. It helps build and stabilize the uterine lining, creating a safe environment for implantation.

During this phase, your body shifts into a more protective, inward-focused mode. Progesterone has a calming, stabilizing effect—not only on your uterus, but also on other smooth muscles in your body, including your intestines. As a result, intestinal movement slows down. Digestion may become sluggish, which can lead to constipation or a heavy, bloated feeling.

Progesterone can also influence you mentally and emotionally. Many women experience this phase as more introspective and calming: energy turns inward, and there’s a stronger need for rest, slowing down, and cocooning. This isn’t weakness—it’s a biologically intelligent signal from your body to soften your pace for a while.
That said, everyone is different, and not all women experience progesterone as soothing.

Possible digestive effects in this phase:

• Slower bowel movements
• Constipation
• A heavy or bloated sensation
  

Many women notice these changes most clearly in the days leading up to their period.

Diarrhea during your period: the role of prostaglandins

When menstruation begins, estrogen and progesterone levels drop. At the same time, the production of prostaglandins increases. These substances help the uterus shed its lining by triggering contractions—but they also affect the intestines.

Prostaglandins can increase gut motility and make the intestines more sensitive, which explains why many women experience changes in their bowel movements during menstruation.

This may lead to:

• Looser stools or diarrhea
• More frequent urges to go to the bathroom
• Extra cramping or a dull, aching feeling in the lower abdomen

These symptoms are usually strongest during the first days of menstruation and tend to ease as prostaglandin levels decrease.

A healthy cycle starts with your liver and gut

Scientific research consistently shows that hormone balance is strongly influenced by the health of two key organs: your liver and your gut. Their role is essential—and often underestimated.

The liver is responsible for breaking down toxins and regulating hormones. When these processes don’t run efficiently, it can affect overall health, including menstrual health.

After estrogen has done its job—usually after ovulation—it is converted by the liver into an inactive form. From there, it’s transported through the intestines and eventually eliminated through stool.
When the liver is under extra strain (due to lifestyle factors, alcohol, medication, or long-term use of hormonal contraception), other detoxification processes may take priority. Estrogen processing can, so to speak, be put “on hold.” This may lead to relatively higher levels of active estrogen in the bloodstream, often described as estrogen dominance.

This can be associated with symptoms such as:

• Heavy periods
• Painful cramps
• Bloating
• Mood swings
• Acne
• Tender breasts

The gut microbiome and estrogen: the role of the estrobolome

After the liver, the gut plays a crucial role. Beyond digestion, it helps regulate metabolism, supports the immune system, and contributes to hormonal health.

Your gut microbiome is the vast community of trillions of bacteria, fungi, yeasts, viruses, and other microorganisms living in your intestines. These microbes are essential for optimal health.

Research has identified a specific group of gut bacteria involved in estrogen metabolism: the estrobolome. These bacteria influence how estrogen is processed in the gut—and whether it leaves the body or is reabsorbed into the bloodstream.

When the estrobolome doesn’t function optimally, some estrogen may be reactivated and reabsorbed instead of being eliminated. These bacteria produce enzymes that can convert inactive estrogen back into its active form.
If gut diversity is low, circulating estrogen levels may decrease. If estrobolome activity is too high, estrogen levels may rise. Both imbalances can contribute to hormonal disruptions over time.

The estrobolome is influenced by factors such as age, genetics, diet, alcohol intake, stress, environmental exposure, and antibiotic use.

What can you do to support healthy digestion?

• Eat enough fiber (fruit, vegetables, whole grains)
• Drink plenty of water
• Limit alcohol
• Support your liver with cruciferous vegetables (like broccoli, cauliflower, and kale)
• Move your body daily
• Eat mindfully and chew well
• Pay attention to your bowel movements—the frequency, shape, and color offer direct feedback on gut health
• Consider pre- and probiotics if needed
  
  

If you’d like to learn more about supporting your gut health, or if you’re looking for guidance from an expert, you can visit Mind Your Gut.