We’ve all heard of the gut-brain axis, but how many of us know what the gut-hormone axis is? Very few, according to new research. A survey by Yakult showed that while 91% of women in the UK recognise the importance of gut health, 86% have never heard of the gut-hormone axis.
The gut-hormone axis is the two-way relationship between the gut microbiome (the microbes living in our stomachs) and female sex hormones, namely oestrogen and progesterone.
Dr Naomi Potter – an expert in women’s health and menopause who co-authored ‘Menopausing’ with Davina McCall – has partnered with Yakult to help raise awareness about the gut-hormone axis. She says, “The link between gut health and women’s hormones is fascinating, and something we want to help make women more aware of and support them.
“Women’s health research has been severely lacking in funding. The gut-brain axis affects men and women, whereas the gut-hormone axis, as we understand it, mainly impacts women. Hopefully, research, like this Yakult study, will lead to more research, as we see so clearly that there is a need.”
Do you experience gut changes during your cycle?
If you find you get changes to your gut and bowel movements during your cycle, you are not alone. Levels of hormones fluctuate across various female life stages, including the menstrual cycle, pregnancy, perimenopause and menopause – playing a major role in how women feel.
The survey found that nearly half (46%) of pre and perimenopausal women suffer more gut issues at certain points during their cycle, such as loose stools, constipation and stomach aches.
That’s because hormone receptors in the gastrointestinal tract can be affected by changes in oestrogen and progesterone levels, which can cause recurring changes in bodily functions and how women feel.
Dr Potter, comments, “Despite the fact that many women notice changes in their gut during their menstrual cycle, many do not connect these hormone changes with gut health.
“Changes in the gut microbiome can impact oestrogen levels as gut health and microbial diversity can influence excretion and recirculation of oestrogen, therefore impacting overall hormone status quo.”
Although prioritising gut health may help to alleviate some of the uncomfortable symptoms many women experience, only a third (36%) of women have tried eating a more diverse diet to help support their gut.
The gut microbiome and the menopause
Postmenopausal women have been found to have a less diverse gut microbiome compared to their premenopausal counterparts, with their gut microbiome becoming more similar to the male gut.
The survey found that almost half (46%) of women in menopause say they now suffer more from bloating, and over a third (34%) now experience more gas.
Women in the 45-54-year-old bracket (most common for perimenopause) experience bloating on a monthly basis, the most out of any age group.
The researchers identified various experiences across women’s life stages:
Menstrual cycle
- 45% experience loose stools during their period compared to just 11% during the week of ovulation
- A third suffer with gas during their period, while only 15% experience it during ovulation
- 34% experience bloating during the luteal phase when the body prepares for pregnancy or the next period
Perimenopause
- 53% of those aged 45-54 surveyed stated that they were going through perimenopause
- Over half of those in this age group (52%) consider gut health to be very important, but only 8% had heard of the gut-hormone axis
66% in this age group experience bloating each month, the highest amount across the age groups
Menopause
- Over a third (34%) now experience more gas
- Almost half (46%) of women in the menopause had noticed they now suffer more with bloating
- Over 90% of those aged over 55 regard gut health as important to them, yet just 4% of those aged 55-64 had heard of the gut-hormone axis (the lowest amongst all age groups surveyed)
Dr Naomi Potter’s top tips for a happier gut:
1. Support the gut through simple lifestyle changes. Dr Potter says, “There’s lots that can be done. You can have a diet that’s focused on bone and heart health, so eat calcium-rich foods, limit saturated fat, and limit salt. Those can be really beneficial, particularly for women. Not eating large meals near bedtime can help with some symptoms, particularly menopausal symptoms that can affect sleep. Exercise is really important. It sounds a bit cliche, but it really is. Weight-bearing activity and muscle-strengthening exercises can be really helpful in terms of weight management, sleep improvement, and symptom management.”
2. Eat more plants. The different gut bacteria thrive on various ‘types’ of plant fibres, so it’s good to change it up with a diverse range of dishes. For example, try adding items such as tins of mixed beans to warming curries, Bolognese, and soups to boost your intake.
3. Manage stress through techniques such as mindfulness. Dr Potter says, “You can focus on mindfulness and incorporate relaxation techniques. In the Yakult survey, only 13% of those surveyed had tried meditation or journaling to manage symptoms.”
4. Get more sleep. Poor sleep quality and length are associated with increased calorie intake (500+ extra kcals/day) and a heightened craving for lower-fibre, higher-sugar foods, which we know don’t benefit gut health. Sleep is also important for gut health as it is linked to increased gut bacteria and reduces the stress hormone cortisol.
5. Track symptoms. Dr Potter says, “As cycles and symptoms, including type, duration, and severity, will vary between women, it could be helpful to track gut symptoms whilst tracking your menstrual cycle to better understand individual cyclical changes and how they impact your gut health.”
About the Research
Women’s Gut Health’ survey, conducted by Mortar Research on behalf of Yakult, surveyed 2,044 female adults, aged between 18-65+ years old. The sample was nationally representative of respondents in the UK between 9th-13th May 2024.