What You Need to Know About the Connection Between Gut Health and Hormones

Written by Rupali Lal, Functional Nutritionist Specialising in Gut Health

Rupali is a holistic health practitioner who knows there are no magic pills or 'one-size-fits-all' solutions in healthcare. A registered New Zealand pharmacist, she runs her virtual clinic, Pause.Breathe.Live, focusing on Functional Nutritional Therapy. Specializing in gut health, she offers functional testing to guide clients toward true healing.

---

In the world of functional nutrition, we often say, “You are what you absorb.” That’s because true health begins in the gut, not only for digestion, but for regulating complex systems like your hormones. If you’ve been struggling with fatigue, weight gain, mood swings, painful periods, or skin breakouts, the missing piece could be your gut health.

In this article, we’ll explore the gut-hormone connection, how your digestive system impacts hormonal balance through nutrient absorption, microbiome activity and detoxification pathways.

1. Nutrient absorption: The foundation for hormonal health

Hormones need raw materials like zinc, selenium, iodine, B vitamins and healthy fats to function properly. These nutrients are absorbed in the gut. If digestion is impaired due to inflammation, low stomach acid, or dysbiosis, your hormone levels can suffer.

For example:

• Zinc supports the synthesis of thyroid and sex hormones. ₁

• B12 and folate are essential for methylation, a key process in hormone metabolism. ₂

• Magnesium plays a role in progesterone production and insulin sensitivity. ₃

A 2018 review of UK diet data found that many women of reproductive age were falling short on critical micronutrients like selenium, iron and potassium, potentially compromising hormonal balance. ₄

2. The gut microbiome: Your hormone-modulating ecosystem

The gut microbiome, trillions of bacteria living in your digestive tract, communicates directly with your endocrine system. This gut-hormone axis influences:

• Estrogen metabolism

• Insulin sensitivity

• Mood regulation via neurotransmitters like serotonin

A key microbial enzyme, β-glucuronidase, can re-activate estrogen in the colon, allowing it to be reabsorbed instead of excreted. This contributes to estrogen dominance, a condition linked to PMS, endometriosis, fibroids and even certain cancers. ₅

Dysbiosis (an imbalance in the gut flora) has also been associated with:

• Higher risk of insulin resistance and obesity ₆

• Altered selenium-microbiota interactions that may impair thyroid function ₇

• Disruption of the gut-brain axis, elevating stress and cortisol levels ₈

3. Detoxification and elimination: Clearing out used hormones

Your liver packages excess hormones, like estrogen, for elimination via bile into the gut. If gut motility is sluggish or microbial balance is off, these hormones can be reabsorbed, causing hormone recycling instead of removal.

This is where dietary fiber plays a critical role. It:

• Binds to excess estrogen for proper elimination

• Feeds beneficial gut bacteria that keep β-glucuronidase in check ₉

  
  

Symptoms like bloating, breast tenderness, acne or heavy periods may be signs that your body isn’t clearing hormones effectively.

4. Diet diversity and goitrogens: A balanced approach

Eating a nutrient-dense diet is essential, but variety matters. Relying too heavily on specific foods, even healthy ones, can have unintended effects. For instance, excess intake of raw cruciferous vegetables like kale or broccoli may impair thyroid function in people with low iodine levels, due to natural compounds called goitrogens. ₁₀

That said, for most people with adequate iodine intake, moderate cruciferous vegetable consumption is safe and beneficial. Also, cooking cruciferous vegetables reduces goitrogenic compounds, mitigating potential thyroid interference. A diverse, colourful diet supports a resilient microbiome and helps maintain hormonal and gut balance.

5. It’s all connected: A holistic view of hormones and gut health

Hormonal symptoms often reflect deeper imbalances. Addressing estrogen dominance or thyroid dysfunction in isolation may provide temporary relief, but lasting results come from a root-cause approach.

As a Functional Nutrition Therapy Practitioner, I work with clients to:

• Restore gut function and microbial balance

• Support optimal digestion and nutrient absorption

• Improve detoxification and elimination

• Rebuild hormonal harmony from the inside out

Final thoughts: Heal your gut, balance your hormones

Your hormones don’t work in isolation, and neither should your health plan. If you’ve been chasing hormone “fixes” without addressing gut health, it might be time to start there.

A thriving digestive system is the foundation for balanced hormones, better energy, clearer skin, improved mood, and long-term wellness. Let your gut lead the way.

Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Read more from Rupali Lal

---

Rupali Lal, Functional Nutritionist Specialising in Gut Health

Rupali is a holistic health practitioner dedicated to empowering individuals on their journey to optimal well-being. Her health journey began in pharmacy school with digestive dysfunction. Despite using fiber supplements and probiotics, lasting relief eluded her. A decade later, studying Functional Nutritional Therapy, she realized she had 'normalized her symptoms' and learned 'just because it is common, doesn’t mean it is normal.' Respecting both conventional pharmacy and functional nutrition, Rupali works holistically with clients facing similar challenges. Specializing in functional gut and hormone testing, she meets clients where they are, creating personalized plans to address their unique needs.

---

References:

1. Wessels, I., & Rink, L. (2020). Micronutrients in autoimmune diseases: Possible therapeutic benefits of zinc and vitamin D. Journal of Nutritional Biochemistry, 77, 108240. https://doi.org/10.1016/j.jnutbio.2019.108240

2. Lucock, M. (2000). Folic acid: nutritional biochemistry, molecular biology, and role in disease processes. Molecular Genetics and Metabolism, 71(1–2), 121–138. https://doi.org/10.1006/mgme.2000.3027

3. Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483

4. Derbyshire, E. (2018). Micronutrient intakes of British adults across mid-life: A secondary analysis of the UK National Diet and Nutrition Survey. Frontiers in Nutrition, 5, 55. https://doi.org/10.3389/fnut.2018.00055

5. Plottel, C. S., & Blaser, M. J. (2011). Microbiome and malignancy. Cell Host & Microbe, 10(4), 324–335. https://doi.org/10.1016/j.chom.2011.10.003

6. Muscogiuri, G., et al. (2019). Gut microbiota: a new path to treat obesity. International Journal of Obesity Supplements, 9(1), 10–19. https://doi.org/10.1038/s41367-019-0011-7

7. Zhao, F., et al. (2022). Advances in the study of selenium and human intestinal bacteria. Frontiers in Nutrition, 9, 1059358. https://doi.org/10.3389/fnut.2022.1059358

8. Foster, J. A., & McVey Neufeld, K. A. (2013). Gut–brain axis: How the microbiome influences anxiety and depression. Trends in Neurosciences, 36(5), 305–312. https://doi.org/10.1016/j.tins.2013.01.005

9. Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417

10. Galanty, A., Grudzińska, M., Paździora, W., Służały, P., & Paśko, P. (2024). Do Brassica Vegetables Affect Thyroid Function? A Comprehensive Systematic Review. International Journal of Molecular Sciences, 25(7), 3988. https://doi.org/10.3390/ijms25073988