The Estrobolome: Why your gut–hormone connection matters in perimenopause

As women, we often talk about hormones when we think of perimenopause — but what if one of the biggest influences on your hormones actually lives in your gut?

Inside your digestive system is a community of bacteria that not only help with digestion but also play a powerful role in regulating your oestrogen levels. This gut–hormone connection, known as the estrobolome, can make a huge difference to how you feel as your hormones begin to fluctuate.

What is the estrobolome?

The estrobolome (pronounced istr-OBB-uh-lome) is the collection of bacteria in your gut that process and regulate oestrogen — one of your body’s key hormones for energy, mood, weight, libido, and brain function.

When oestrogen levels begin to fluctuate during perimenopause, this balance can be disrupted, leading to changes in your gut microbiome. As a result, many women experience symptoms such as:

• Bloating and IBS
• Hot flushes
• Weight gain
• Low mood, anxiety, and brain fog
• Tiredness and low energy
• Loss of libido
• Vaginal dryness or discomfort
• Urinary tract infections
• Poor sleep

A healthy estrobolome helps to rebalance oestrogen levels, supporting your overall wellbeing and easing many of these common symptoms.

Why the gut–hormone connection is so important

During perimenopause, your oestrogen levels naturally rise and fall — sometimes quite dramatically. These hormone fluctuations don’t just affect your mood or menstrual cycle; they also have a direct impact on your gut health.

Oestrogen plays a vital role in maintaining the health and diversity of the gut microbiome. It supports your gut’s ability to produce key digestive enzymes and encourages the growth of beneficial bacteria. In fact, the gut microbiome regulates oestrogens via the enzyme β-glucuronidase, which deconjugates oestrogen metabolites so they can be reused by your body [1][2].

However, when your gut bacteria become unbalanced (a condition known as dysbiosis), β-glucuronidase activity can become too high or too low. That can lead to either too much free oestrogen or too little active oestrogen circulating in your system — both of which may contribute to symptoms such as weight gain, fatigue, mood swings, brain fog, and disturbed sleep [2][3].

This is why supporting your gut health during perimenopause is so important. By nourishing your gut bacteria and restoring microbial balance, you help your body regulate oestrogen more effectively, easing symptoms and promoting better overall wellbeing.

Supporting your estrobolome naturally

1) Feed your gut with fibre

Your beneficial gut bacteria thrive on fibre-rich, plant-based foods such as onions, garlic, leeks, grains, beans, bananas, flaxseeds, and raspberries. Try to eat a variety of vegetables every day — ideally four or more different types — to boost microbial diversity and support digestion.

2) Include fermented foods

Add sauerkraut, kimchi, miso, pickles, natural yoghurt, or kefir to your diet. These fermented foods provide live beneficial bacteria that promote a balanced microbiome and help regulate oestrogen metabolism.

3) Try overnight fasting

Giving your gut a rest overnight — around 12–14 hours between dinner and breakfast — supports repair and stimulates fat-burning hormones that help manage hormonal weight changes.

4) Reduce stress and keep moving

Chronic stress and inactivity can upset both hormone and gut balance. Gentle exercise, mindfulness, and relaxation techniques such as yoga, walking, or meditation can make a noticeable difference to gut health and mood.

Why we created Better Gut

As we learnt more about the link between gut health and hormonal balance, it became clear that women in perimenopause needed a probiotic specifically designed for this stage of life — not just for digestion, but for energy, sleep, mood, and vaginal health too.

The takeaway

Your estrobolome plays a vital role in regulating oestrogen, and nurturing it can transform your perimenopause experience. By focusing on your gut health, you’re not just improving digestion, you’re helping your body achieve hormonal balance, easing symptoms, and supporting long-term wellbeing.

Because when your gut and hormones are in sync, everything feels better.

References & Further Reading

1. Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen–gut microbiome axis: physiological and clinical implications. Maturitas (2017) .
2. Kwa M, Plottel CS, Blaser MJ, Adams S. The intestinal microbiome and estrogen receptor–positive disease: implications for the breast and beyond. PLoS Pathogens (2016) .
3. Sui Y, Wu J, Chen J, et al. The role of gut microbial β-glucuronidase in oestrogen reactivation and hormone-related disease. Frontiers in Cell and Developmental Biology (2021) .
4. Peters BA, Shapira N, et al. Spotlight on the gut microbiome in menopause: current insights. International Journal of Women’s Health (2022) .