Why Your Gut Health is Actually Your Hormone Health (And Why We Need to Talk About Poo!)
Let's have an honest conversation about something that affects your periods but rarely gets talked about
If you've been scrolling through wellness Instagram lately, you've probably seen endless posts about protein, protein, protein. And don't get me wrong—protein is important! But can we talk about something that's been quietly doing the heavy lifting for your hormones all along?
Fibre. And yes, your poo.
I know it's not the most glamorous topic, but hear me out. Your digestive health is directly connected to your hormone balance, and understanding this connection could be the game-changer you've been looking for.
The Gut-Hormone Connection You Need to Know About
Here's what blew my mind when I first learned this: your gut is actually where a lot of your hormone magic happens. Your digestive system isn't just breaking down food - it's actively helping to regulate your oestrogen, progesterone, and other hormones that directly impact your cycle.
When your gut is happy and healthy, it helps:
- Clear excess oestrogen from your body (crucial for hormone balance)
- Support the production of key hormones
- Reduce inflammation that can disrupt your cycle
- Keep your mood stable throughout your cycle
But when your digestive system is struggling? That's when things can get messy—literally and figuratively.
Why Fibre is Your Hormone's Best Friend
Let's talk about fibre - the unsung hero of hormone health. While everyone's obsessing over protein powders, fibre is quietly doing some incredible work:
Fibre helps bind and remove excess oestrogen. When you're not getting enough fibre, excess oestrogen can get reabsorbed back into your bloodstream instead of being eliminated. This can lead to oestrogen dominance, which often shows up as heavy periods, painful cramps, PMS symptoms, and mood swings.
It feeds your beneficial gut bacteria. These good bacteria actually help produce certain hormones and support the detoxification process. Think of fibre as food for the tiny workers in your gut who are helping keep your hormones balanced.
It keeps everything moving. Regular bowel movements aren't just about comfort—they're essential for hormone detox. When waste sits in your system too long, those hormones you're trying to eliminate can get reabsorbed.
The Poo Talk We Need to Have
Okay, let's get real about bowel movements. I know it's not dinner party conversation, but your poo is actually giving you important information about your hormone health.
What you're aiming for:
- Regular daily movements (ideally 1-2 times per day)
- Well-formed but not hard
- Easy to pass without straining
- No excessive bloating or discomfort
Red flags that might indicate hormone-related digestive issues:
- Constipation (especially common in the luteal phase)
- Diarrhoea around your period
- Severe bloating that coincides with your cycle
- Feeling like you can never fully empty your bowels
If any of these sound familiar, it might be worth looking at your fibre intake and overall gut health.
The Perfect Balance: What You're Actually Aiming For
In an ideal world, here's what balanced hormone-supporting nutrition looks like:
Protein: Aim for 1.2-1.6g per kg of body weight daily (so if you weigh 60kg, that's about 70-95g of protein) Fibre: 25-35g daily (but build up gradually!)
The magic happens when you get both working together. Protein helps stabilise blood sugar and supports muscle health, while fibre keeps your hormones flowing out of your system properly and feeds your beneficial gut bacteria.
Think of it like this: protein is the foundation, but fibre is the cleanup crew. You need both for the whole system to work beautifully.
The Simple Changes That Make a Real Difference
The good news? Supporting your gut health doesn't require a complete lifestyle overhaul. Here are some gentle changes that can have a big impact:
Increase your fibre gradually. Aim for 25-35g per day, but build up slowly to avoid digestive upset. Great sources include:
- Vegetables (especially leafy greens, broccoli, and Brussels sprouts)
- Fruits (berries, apples with skin, pears)
- Legumes (beans, lentils, chickpeas)
- Whole grains (oats, quinoa, brown rice)
- Nuts and seeds
Don't forget about water. Fibre needs water to do its job effectively. Aim for at least 2 litres per day, and increase this if you're upping your fibre intake.
Consider timing. Some women find their digestion changes throughout their cycle. You might need more support during your luteal phase when progesterone can slow things down.
Listen to your body. If certain foods consistently cause digestive upset around your period, it's worth paying attention to these patterns.
Why This Matters for Your Periods
When your gut health improves, you might notice:
- More regular, manageable periods
- Reduced PMS symptoms
- Less bloating throughout your cycle
- Better mood stability
- Fewer cravings
- Improved energy levels
It's not a quick fix - just like with seed cycling, you'll want to give it 3-6 months to see the full benefits. But many women find that supporting their gut health is one of the most effective ways to improve their overall cycle experience.
A Word About Balance
While we're talking about the importance of fibre, I want to emphasise that this isn't about perfection. You don't need to eat 10 servings of vegetables every day or never enjoy a piece of cake again.
It's about adding more hormone-supporting foods to your routine in a way that feels sustainable and enjoyable. Maybe that's starting your day with overnight oats topped with berries, or adding a handful of beans to your lunch salad.
Small, consistent changes often have the biggest impact.
Let's Talk About Period Care Too
While you're supporting your hormones from the inside, don't forget about the outside support you need during your cycle. If you're dealing with heavy or unpredictable periods while you're working on your gut health, having reliable period care makes all the difference.
Our Heavy Flow and Ultra-Heavy Flow Pads are designed specifically for women who need extra support. They're:
💜 6–8x more absorbent than regular disposables 💜 Made with toxin-free materials 💜 Comfortable enough to wear while your body adjusts to healthier habits 💜 Reusable for years, so you can focus on your health without worrying about running out of period products!
Your Next Steps
If this resonates with you, here's how to get started:
- Track your digestion alongside your cycle for a few months to spot patterns
- Gradually increase your fibre intake with whole foods
- Stay hydrated and be patient with the process
- Consider working with a healthcare provider if you have persistent digestive issues
Remember, your gut health and hormone health are intimately connected. By supporting one, you're supporting the other - and that's something worth talking about, even if it means discussing poo!
Your body is doing incredible things every single day, and sometimes it just needs a little extra support to do its best work. You deserve to feel comfortable, confident, and in control of your cycle.
What's one small change you can make today to support your gut health? I'd love to hear how you get on!
Want more hormone-supporting tips? Follow along on our journey at KIKI & GREEN, where we're on a mission to make periods better for everyone, everywhere.