Microbiota & Hormones: The Hidden Role of Your Intestine in Your Feminine Balance

Persistent fatigue, painful periods, hormonal acne, sleep disturbances? What if it all started... in your belly?

We often talk about hormones as regulators of our well-being, but their balance depends largely on a little-known player: your intestinal microbiota .

The latter acts as a true hormonal gland , influencing the production, transformation and elimination of estrogen, testosterone, insulin and many others.

So, how can we optimize this invisible yet powerful ecosystem? That's what we're going to explore together.

The Strange Power of the Microbiota on Female Hormones

Your gut is home to billions of bacteria , which don't just digest your food. They communicate directly with your hormonal system and can either support your balance or profoundly disrupt it.

Estrobolome: Your Gut's Hormonal Filter

A specific group of gut bacteria, called the estrabolome , plays a key role in estrogen metabolism.

How does it work?

• The liver eliminates used estrogen by sending it to the intestine.

• The estrobolome regulates their reabsorption thanks to an enzyme (a sort of small scissors), beta-glucuronidase .

• If this balance is disturbed (insufficient beneficial bacteria or excess inflammation), too much estrogen is reabsorbed into the blood , promoting hormonal disorders.

  
  

What happens when there is an imbalance?

An altered microbiota can lead to:

❌ Excess estrogen : heavy periods, menstrual pain, endometriosis.

❌ Estrogen deficiency : vaginal dryness, fatigue, weight gain.

❌ Decreased insulin sensitivity: contributing to polycystic ovary syndrome (PCOS).

The good news? You can influence this balance through diet and lifestyle!

5 Strategies to Optimize Your Microbiota and Regulate Your Hormones

1. Boost beneficial bacteria with prebiotics and polyphenols

   Prebiotics feed your good bacteria and promote gut diversity. Where can you find them?

   • Prebiotic fibers : leeks, onions, asparagus, artichokes, bananas.

   • Polyphenols : red fruits, dark chocolate (70%+), green tea, turmeric.

   These compounds promote the growth of protective bacteria , regulate inflammation and improve the digestion of estrogen.

   
   
   

   

   
   
   

2. Consume specific probiotics for hormonal balance

   Certain strains of lactobacilli (probiotic bacteria) have targeted effects on female hormones.

   🔬 Lactobacillus rhamnosus → Promotes vaginal balance and reduces intestinal inflammation.

   🔬 Lactobacillus acidophilus → Maintains an acidic vaginal pH, protecting against infections.

   Where to find them? Plain yogurt, kefir, miso, tempeh, unpasteurized sauerkraut.

   
   

3. Limit factors that disrupt your estrobolome

   Certain habits weaken your microbiota and can promote estrogen dominance.

   To reduce on a daily basis:

   ❌ Refined sugars and ultra-processed foods → disrupt hormone-regulating bacteria.

   ❌ Exposure to endocrine disruptors → present in plastics, cosmetics and pesticides.

   ❌ Chronic stress and insufficient sleep → alter the balance of the microbiota and the regulation of serotonin.

   Tip: Opt for glass containers, organic foods, and a regular sleep routine.

   
   

   

   
   

4. Promote anti-inflammatory fatty acids

   Excessive inflammation disrupts the estrogen receptor and promotes hormonal imbalances.

   Add to your diet:

   🐟 Omega-3 : oily fish (salmon, sardines), flax and chia seeds.

   🌿 Anti-inflammatory spices : turmeric, ginger, green tea.

   A diet rich in anti-inflammatories can reduce the impact of endometriosis and PCOS.

   
   

5. Experiment with intermittent fasting with caution

   Intermittent fasting may improve insulin sensitivity and reduce inflammation, but it's not right for everyone .

   Benefits: Promotes microbiota diversity, improves hormonal balance. Precautions: May worsen imbalances if poorly adapted (fatigue, cycle disruptions).

   Before trying, listen to your body and consult a healthcare professional if necessary.

   
   

The Microbiota: A Major Key to Your Female Health

Regulating your hormones isn't just about your menstrual cycle or medication . It's also about gut health .

To remember:

✔️ Your microbiota regulates estrogen and impacts your cycle.

✔️ An unbalanced microbiota can promote endometriosis, PCOS and hormonal disorders .

✔️ You can take action through a suitable diet, targeted probiotics and a reduction in endocrine disruptors.

Have you ever felt a connection between your digestion and your hormones? Share your experience!

Want to go further? Book your Dietetics consultation and we'll take stock of your personal situation.