The Estrobolome: The Gut Hormone Connection
TL;DR The root of your hormonal imbalance could be hiding in your gut bacteria.
At some point in your life, you’ve likely noticed a connection between your hormones and digestive system, probably in the form of uncomfortable GI symptoms that tend to creep up around your period; bloating, loose stools, constipation, etc. But maybe you never considered that PMS, endometriosis, period pain, acne, fibroids, or a PCOS diagnosis could be related to not only your hormones but what’s going on in your gut?
We tend to think of our digestive and reproductive systems as completely separate and unrelated. Afterall, that’s how our healthcare system is designed - siloing care into different specialties. However, what we’ve learned about the gut microbiome in the past decade shows us that we need to rethink how we approach health. Every system in the body is connected and hormones are just one of the many things that can go awry if our gut function is compromised.
I’ll be the first to tell you that you cannot balance your hormones if you have unresolved gut issues. A continuous conversation occurs between your endocrine system and GI tract - taking care of these systems is key to optimal health.
Estrogen Metabolism, Journey to the Gut
Estrogen is produced primarily in the ovaries and travels throughout the body where it acts on tissues and organs, doing “all the things”. Notably, keeping our bones strong, our heart healthy, our brain functioning optimally, hair shiny and skin plump. Then what? It ends up in the liver where it is broken down into estrogen metabolites (two phase detox process) and is packaged up for elimination or reabsorption and then delivered to its final destination - the intestines. Once in the gut, estrogen can then be eliminated or reabsorbed and recirculated throughout the body. This process is dependent on how much estrogen is already in circulation. The ideal scenario is to have estrogen in perfect balance. This process is guided by the estrobolome.
More on that below…
Meet the Estrobolome
The human body is incredibly complex. Case in point: we have an entire microbiome department that is solely responsible for the regulation of estrogen levels. Aptly termed the estrobolome, it’s a unique microbiome within your gut, made up of a collection of bacteria with special genes that help you metabolize estrogen. It is central to keeping your estrogen levels, which are dynamic throughout the monthly menstrual cycle, in check.
But what if your gut doesn’t do its job?
Your estrobolome can only function properly if your microbiome is healthy and contains the right type and diversity of microorganisms. So, If you have the wrong critters growing in your gut (dysbiosis), this imbalance could lead to the increased production of an enzyme called beta-glucuronidase. Put simply, too much beta-glucuronidase = too much estrogen. This enzyme essentially unpacks and re-activates estrogen. Kind of like the kid that comes in and pulls out every toy after you just cleaned up. All of that hard work that your liver did to prepare estrogen for elimination has now been undermined and estrogen is overstaying its welcome. Couple that with infrequent bowel movements, and this can lead to a state of excess estrogen, or maybe you’ve heard the term “estrogen dominance.”
Excess estrogen can present differently for every woman but may look like…
PMS
Tender breasts
Heavy periods
Irritability
Headaches, migraines
Endometriosis
PCOS
Uterine Fibroids
Conversely, low levels of beta-glucuronidase are not ideal either, as this can lead to low estrogen levels. This may look like:
Vaginal dryness
Urinary tract infections
Worsening of perimenopausal symptoms
Low libido
Loss of bone density
It’s the classic goldilocks scenario - not too little, not too much, just the right amount. All of this to say, getting your gut healthy may be one of the ways we can help support hormones.
Supporting the Estrobolome
To address the estrobolome’s impact on hormone levels, it is imperative to pay mind to the gut microbiome and live a life supportive of microbial diversity. This includes identifying potential gut disruptors and taking inventory of current dietary patterns.
Plant Fiber. Upping plant fiber intake is one of the best ways to support the microbiome. Bonus points for cruciferous veggies like broccoli, kale, cauliflower, sprouts, and collards as they assist in the estrogen detox and elimination process.
Variety. A diet rich in nutrient-dense foods with lots of variety supports gut health and healthy hormones. Eating many different foods ensures that you’re getting a wide variety of phytonutrients, vitamins, and, minerals that the gut depends on.
Phytoestrogens. Support the production of phytoestrogens by eating foods that contain lignans. Leafy greens, flax seeds, lentils, chickpeas, organic tofu, and tempeh are great sources.
Prebiotics and Fermented Foods. Prebiotics are non-digestible fibers that feed probiotics and help support microbial diversity. Some of my favorite prebiotic foods include artichokes, cacao, oats, leeks, asparagus, jerusalem artichokes, garlic, dandelion greens, and unripe bananas. Fermented foods like kimchi, miso, tempeh, yogurt, kefir, and sauerkraut should be regularly rotated into the diet.
Supplement smartly. Calcium D glucarate, DIM, probiotics, and herbs to address overgrowth or dysbiosis could be a part of your personalized protocol. **Do not add any supplements into your routine without first discussing them with your doctor.
Limit alcohol. Research shows that alcohol can raise estrogen levels in the short and long term, and one of the ways it’s thought to do this is by negatively impacting the estrobolome. It doesn’t mean that you have to kiss it goodbye forever, but moderation or short-term removal should be considered.
Reduce Toxic Exposures. While small exposures to pesticides, herbicides, and environmental pollutants may not be a big deal, the hard truth is that we are chronically exposed to these things. They can ultimately alter the gut microbiome and may act as endocrine disruptors. There are small adjustments you can make to your daily routine like choosing organic whenever possible, and swapping out cleaning and beauty products for safer alternatives.
The Bottom Line
While it may not be the first thing we think about when struggling with hormonal challenges, improving the health of your gut microbiome can be an important part of your journey toward hormone health. Diet and lifestyle changes as outlined above are the first steps that build the foundation for happy hormones and a thriving microbiome. With that foundation in place, additional/personalized support in the form of supplementation may be beneficial.
Reach out to Chloe to schedule a free consultation to get the support and guidance you need on your hormone-healing journey!
References:
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Guo Y, Qi Y, Yang X, et al. Association between Polycystic Ovary Syndrome and Gut Microbiota. PLoS One. 2016;11(4):e0153196. Published 2016 Apr 19. doi:10.1371/journal.pone.0153196
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Rinninella E, Cintoni M, Raoul P, et al. Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients. 2019;11(10):2393. Published 2019 Oct 7. doi:10.3390/nu11102393
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