The Gut-Hormone Connection

Written By Heather Watt

Ever heard the saying by Socrates:  ‘All disease begins in the gut’ and wondered how this is possible?

The health of our gut influences pretty much all of the other systems of the body, from the immune system to the brain!  It is a huge subject, but here we focus on the gut’s role in hormone balance.

When we talk about the gut, we are talking about the small and large intestines.  This lower portion of the digestive tract houses the Microbiome, an ecosystem of trillions of bacteria, yeasts and other microbes mainly concentrated in the large intestine/bowel.  We specify the ‘gut’ microbiome as we also have one in other areas, such as our mouth.

Think of your gut microbiome as a garden: the beneficial bacteria are the flowers, while the harmful ones are the weeds. Both exist naturally, but problems arise when weeds take over — this imbalance is called dysbiosis

Just a couple of things they do:

Beneficial bacteria can:

  • Produce short-chain fatty acids, contribute to energy production, lower inflammation.

  • Support neurotransmitter production (e.g. serotonin for mood).

  • Aid in metabolism and hormone regulation.

Harmful bacteria can:

  • Increase gut permeability (“leaky gut”).

  • Disrupt hormone balance (estrogen, cortisol, thyroid).

  • Slow metabolism and contribute to inflammation.

Dysbiosis is a known risk factor for common symptoms such as PMS, mood imbalance and thyroid dysregulation but also more serious conditions such as PCOS, type 2 diabetes and endometriosis.

How to improve your microbiome

Feed the good bacteria:

  • Eat the rainbow: Aim for an array of colourful fruits and vegetables, providing fibre to fuel  your microbes.

  • Include fermented foods: Such as kefir, sauerkraut, kimchi or live yoghurt.

  • Add prebiotics: Foods like garlic, onions, leeks and asparagus feed beneficial bacteria.

  • Prioritise stress and sleep management: Both directly impact your gut–hormone axis.

  • Limit ultra-processed foods and excess sugar: These feed the “weeds.”

When you support your gut, your hormones often follow — helping you feel more balanced, energised, and in tune with your body.  If you’d like personalised support in restoring your gut–hormone balance, I’d love to guide you.

References

Heather Watt
Next

5 Ways to Support Your Hormones with Nutrition