Menopause is a natural stage of life marked by significant hormonal changes, particularly a decline in oestrogen and progesterone levels. These hormonal shifts can influence many aspects of health, including metabolism, bone density, skin health, digestion and mood.
In recent years, researchers have begun exploring how the gut microbiome may influence hormone metabolism, including how the body processes and regulates oestrogen. This relationship between gut bacteria and hormonal balance is part of what scientists call the gut–hormone axis.
Understanding this connection may help explain why supporting gut health is increasingly being explored as part of overall wellbeing during menopause.
Founder Insight
Hanna Sillitoe first became interested in the connection between gut health and the wider body while researching natural treatment protocols for her psoriasis. During this time she began exploring emerging research on the gut microbiome and its influence on inflammation, immunity and metabolic health.
This personal journey sparked a long-standing interest in how the microbiome influences many systems in the body — including hormone regulation — and inspired the development of Hanna Sillitoe’s gut-focused approach to wellbeing.
What Is Menopause?
Menopause occurs when menstrual cycles permanently stop due to a natural decline in reproductive hormones. It typically occurs between the ages of 45 and 55, although timing varies between individuals.
During this transition, levels of oestrogen and progesterone decline, leading to a variety of physical and metabolic changes. Many women experience symptoms such as hot flushes, sleep disturbances, mood changes and changes in metabolism.
Oestrogen plays a role in regulating many systems throughout the body, including bone health, cardiovascular health, skin health and immune function. As oestrogen levels decline, these systems can be affected in different ways.
Researchers are increasingly exploring how the gut microbiome may influence hormone metabolism during menopause, particularly through its role in regulating oestrogen levels.
The Gut Connection
The Gut–Hormone Axis
The gut–hormone axis describes the interaction between the gut microbiome and the endocrine system, which regulates hormone production.
The gut microbiome contains trillions of bacteria that interact with immune cells, metabolic pathways and hormonal signalling throughout the body. These microbes help regulate inflammation and influence how certain hormones are metabolised and recycled.
The estrobolome
One important group of microbes within the gut microbiome is known as the estrobolome. These bacteria produce enzymes that influence how oestrogen is metabolised in the digestive system.
After oestrogen is processed by the liver, it enters the digestive tract where gut bacteria help determine whether it is excreted or reabsorbed into circulation. This process means that the microbiome may influence circulating levels of oestrogen.
Microbiome diversity and hormone metabolism
A healthy microbiome typically contains a wide range of beneficial bacteria. Reduced microbial diversity has been linked to several metabolic and inflammatory conditions.
Because oestrogen interacts with many systems throughout the body, researchers are exploring whether microbiome diversity may influence hormone regulation during menopause.
Inflammation and metabolic changes
The microbiome also plays a role in regulating inflammatory pathways and metabolic signalling. Changes in microbiome composition may therefore influence metabolic health during menopause, including insulin sensitivity and fat metabolism.
What Research Shows
Interest in the microbiome–menopause connection has grown significantly in recent years.
Several studies have explored how gut bacteria influence hormone metabolism and metabolic health.
Key findings include:
• Oestrogen metabolism and the microbiome – Research has identified the estrobolome as a group of gut microbes involved in metabolising oestrogen, influencing how the hormone circulates in the body.
• Microbiome diversity and ageing – Studies suggest that microbiome diversity may change with age, which may influence metabolic and inflammatory processes.
• Links to metabolic health – Some research has explored how microbiome composition may influence weight regulation and metabolic changes during menopause.
• Inflammation and immune signalling – Because the microbiome interacts closely with immune cells, imbalances in gut bacteria may influence inflammatory responses associated with hormonal changes.
Although this field of research is still developing, these findings highlight growing scientific interest in how gut microbiome balance may influence hormonal health during menopause.
Sources
Plottel CS & Blaser MJ. Microbiome and estrogen metabolism: the estrobolome. Cell Host & Microbe, 2011.
Baker JM et al. Estrogen–gut microbiome axis: physiological and clinical implications. Maturitas, 2017.
Fuhrman BJ et al. Associations of the fecal microbiome with urinary estrogens and estrogen metabolites. Journal of Clinical Endocrinology & Metabolism, 2014.
Shin JH et al. Gut microbiome and menopause: links with metabolic health. Nature Reviews Endocrinology, 2019.
Supporting the Microbiome
Although the relationship between menopause and the microbiome is still being studied, maintaining a healthy and diverse microbiome is widely considered important for overall wellbeing.
Several everyday habits may help support microbiome balance.
Eat a diverse range of plant foods
A varied diet rich in vegetables, fruits, legumes, nuts and whole grains provides fibre and nutrients that help nourish beneficial gut bacteria.
Increase fibre intake
Fibre acts as fuel for gut microbes. When bacteria ferment fibre, they produce compounds known as short-chain fatty acids, which help support gut barrier function and immune balance.
Include fermented foods
Fermented foods such as sauerkraut, kimchi, kefir and yoghurt contain naturally occurring microorganisms that may help support microbiome diversity.
Support healthy lifestyle habits
Sleep, physical activity and stress management all influence microbiome balance and overall metabolic health.
Consider probiotic support
Some people choose to support their microbiome with probiotics — live microorganisms designed to help maintain microbial balance within the digestive system.
Common Questions About Gut Health and Menopause
Can menopause affect gut health?
Hormonal changes during menopause may influence digestion, metabolism and microbiome composition. Researchers are exploring how declining oestrogen levels may interact with the gut microbiome.
Can probiotics help during menopause?
Some studies are investigating whether probiotics may support microbiome balance and metabolic health during menopause. More research is needed to fully understand these effects.
What foods support gut health during menopause?
Foods rich in fibre and plant diversity help nourish beneficial gut bacteria. Fermented foods may also contribute beneficial microorganisms that support microbiome diversity.
Conclusion
Menopause is a natural stage of life that involves significant hormonal changes affecting many systems throughout the body. Increasingly, research suggests that the gut microbiome may play a role in hormone metabolism, inflammation and metabolic health during this transition.
Supporting a healthy and diverse microbiome through diet, lifestyle habits and microbiome support may help promote overall wellbeing during menopause.
Understanding the relationship between gut health and hormonal balance highlights the importance of looking beyond individual symptoms and considering the broader systems that influence health.
Some people choose to support their microbiome with probiotics — live cultures designed to help maintain a healthy balance of gut bacteria. Learn more about our Multi-Strain Biotic and how it supports gut health.