The Gut, Hormones, and Menopause: Understanding the Estrobolome

Wellness Team
Oct 31
2 min read

During menopause, your hormones, especially estrogen, naturally change. What many women don’t realize is that their gut bacteria also play a big role in how their body handles estrogen.

What Is the Estrobolome?

The estrobolome is a special group of gut bacteria that helps metabolize (break down and recycle) estrogen. These bacteria produce enzymes that can reactivate estrogen that your liver sends to the gut, allowing it to be reabsorbed into your bloodstream.

When your gut bacteria are balanced, your estrobolome helps keep estrogen levels stable, supporting:

Better mood and energy
Healthy weight and metabolism
Bone and heart health

When the gut is out of balance (from poor diet, stress, or antibiotics), these bacteria can’t do their job properly. This may lead to low or irregular estrogen levels, more inflammation, and worse menopausal symptoms like hot flashes, bloating, or fatigue.

NIH research shows that women with a more diverse gut microbiome tend to have healthier estrogen levels and fewer menopausal symptoms.

How to Support a Healthy Estrobolome

1. Eat More Fibre

Fibre feeds good bacteria. Aim for at least 25–30 g per day from:

Vegetables (especially leafy greens, broccoli, cauliflower)
Fruits (berries, apples, pears)
Whole grains (oats, quinoa, brown rice)
Legumes (beans, lentils, chickpeas)

2. Add Fermented Foods

These naturally contain probiotics (good bacteria) that help restore balance:

Yogurt or kefir
Sauerkraut, Kimchi, Miso, Tempeh, Kombucha

3. Include Plant Compounds That Support Estrogen

Flaxseeds, soy, and chickpeas contain phytoestrogens, plant-based compounds that gently support hormonal balance.
Cruciferous vegetables (broccoli, cabbage, brussels sprouts) help your liver and gut safely process estrogen.

For more info, read the following blogs by Bonnie Flemington:

Stay Hydrated and Move Daily

Water and gentle movement (like walking or yoga) help your digestive system work efficiently and reduce bloating.

Manage Stress

High stress raises cortisol, which harms gut bacteria. Try deep breathing, stretching, or mindfulness; even 5 minutes a day helps.

Your gut and hormones are deeply connected. Caring for your gut microbiome, especially your estrobolome, can improve digestion, energy, and overall hormonal balance during menopause.

For more info on how to manage your stress, read the following blogs by Dr. Steyn: