Menopause is a significant life transition for women, marked by hormonal shifts that can lead to a significant range of physical and emotional symptoms. While most people associate menopause with declining oestrogen levels, fewer are aware of the vital role that gut health plays in managing these hormonal changes.

One key player in this relationship is the oestrobolome, a subset of gut bacteria that directly influences oestrogen
metabolism.
In this article, we'll dive into what the oestrobolome is, how gut health impacts oestrogen levels during menopause, and how maintaining a healthy gut can help alleviate menopausal symptoms.
So, What Is the Oestrobolome?
The oestrobolome refers to a specific group of bacteria in the gut microbiome responsible for metabolising oestrogens. These bacteria produce an enzyme called beta-glucuronidase, which plays a critical role in the reactivation of oestrogen that has been processed by the liver and excreted into the bile. Once reactivated, the oestrogen can be reabsorbed into the bloodstream and used by the body, helping maintain hormonal balance.
In simpler terms, the oestrobolome is like a recycling system for oestrogen, ensuring that the body can reuse this hormone when needed. If the oestrobolome isn’t functioning properly, it can affect oestrogen levels, leading to either increased or reduced levels of the hormone, both of which can contribute to menopausal symptoms.
Gut Health and Oestrogen Metabolism
The health of your gut and the diversity of your gut bacteria significantly influence how well your body can process and regulate oestrogen.
During menopause, as natural oestrogen production declines, the role of the oestrobolome becomes even more crucial in managing oestrogen levels.
When the gut microbiome is imbalanced — often due to a suboptimal diet, stress, medications, or other factors — the oestrobolome may not function optimally. An unhealthy gut can either overproduce or underproduce beta-glucuronidase, leading to oestrogen imbalances. For example:
Low beta-glucuronidase activity can lead to insufficient oestrogen recycling, contributing to symptoms like hot flushes, vaginal dryness, mood swings, and fatigue.
High beta-glucuronidase activity can cause what's sometimes called 'oestrogen dominance', exacerbating symptoms like weight gain, bloating, and breast tenderness.
Therefore, a healthy gut is crucial for helping women maintain balanced oestrogen levels and manage menopause symptoms more effectively.
Menopausal Symptoms Linked to Gut Health
Gut health can directly influence various menopausal symptoms, including:
Hot Flushes: Oestrogen imbalances, worsened by poor gut health, are often linked to increased frequency and severity of hot flashes.
Mood Swings and Anxiety: The gut-brain axis plays a vital role in mental health. An unhealthy gut can contribute to higher levels of anxiety, irritability, and mood swings during menopause.
Weight Gain: Oestrogen helps regulate fat distribution in the body, and low levels can lead to abdominal weight gain. Poor gut health and imbalances in the oestrobolome can worsen weight management challenges during menopause.
Fatigue: Disrupted gut health can impact nutrient absorption, leading to fatigue and reduced energy levels.
Supporting the Oestrobolome for Hormonal Balance

Improving your gut health can help regulate
the oestrobolome, ensuring better oestrogen
metabolism and hormonal balance during
menopause.
Here are some steps to take:
Increase Fibre Intake: Fibre-rich foods like vegetables, fruits, legumes, and whole grains feed beneficial gut bacteria and promote regular bowel movements, essential for the healthy excretion of oestrogen. (N.B. If you have IBS or other gut health issues then please contact a healthcare practitioner before increasing your fibre intake.)
Eat Fermented Foods: Foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, which help maintain a balanced gut microbiome and support oestrogen metabolism.
Avoid Excess Sugar and Processed Foods: These can feed harmful bacteria in the gut and disrupt the balance of your microbiome, negatively impacting the oestrobolome.
Include Phytoestrogen-Rich Foods: Flaxseeds, soy products, and legumes contain plant-based compounds which mimic the effects of oestrogens and can help support hormonal balance.
Take Probiotics and Prebiotics: A high-quality probiotic supplement can help improve gut bacteria diversity, while prebiotics (the fibre that feeds good bacteria) support a thriving microbiome. (N.B. Consult a healthcare practitioner before embarking on any supplementation).
Support Detoxification: Drinking plenty of water, reducing alcohol intake, and eating cruciferous vegetables like broccoli and kale can help support your liver and gut in the healthy metabolism and excretion of oestrogen.
Exercise Regularly: Physical activity not only helps balance hormones but also promotes healthy digestion and gut function.
How Nutritional Therapy Can Help?

As a nutritional therapist, I can help you assess your gut health,
and work with you to support your oestrobolome through
tailored dietary and lifestyle changes.
By addressing imbalances in your microbiome,
we can promote better oestrogen metabolism,
improve digestive function, and alleviate many
menopausal symptoms.
Menopause is a time of significant change,
but with the right support, it doesn’t have to be a struggle.
Optimising your gut health and nurturing your
oestrobolome is a powerful way to regain control of
your hormonal balance and feel your best throughout
this phase of life.
If you're battling with menopause-related symptoms, let's work together to improve your gut health and support your transition with ease.