Mobsters, Meet Your Gut: How Gut Health, Hormones & Perimenopause Are All Connected
Hey Mobsters, It’s Leah here, the Founder and CEO of The HOuse of Hormones, today on my weekly wellbeing blog, I am talking all about how gut health, hormones and perimenopause are all connected.
Let’s have a real talk about something that doesn’t get enough airtime: the connection between gut health, hormones, and perimenopause. If your energy’s dipping, moods are swinging, or your digestion is suddenly unpredictable, it’s not just “getting older.” It might be your gut, and it might be time we started listening to it.
A new 2025 review is spotlighting the role of gut microbiota (aka, the trillions of bacteria living in your digestive system) during the menopause transition—including perimenopause, when hormonal shifts first begin.
What’s the gut got to do with hormones? A lot more than we used to think.
When estrogen levels start to decline (which can happen years before your period stops), it doesn’t just affect hot flashes and brain fog. It also changes the makeup of your gut bacteria. And that matters because your gut plays a key role in how your body processes estrogen, thanks to a group of bacteria called the estrobolome.
Changes in this gut–hormone balance can have ripple effects across your body, impacting:
Weight gain and fat distribution (hello, belly bloat)
Bone and metabolic health
Mood and cognitive changes
Risk of long-term issues like heart disease or breast cancer
In short: your gut and your hormones are in constant conversation, and when one’s off, the other feels it.
So what can we do?
Emerging research shows that gut-supportive habits might help ease this transition. That means eating more fiber (think oats, lentils, berries), fermented foods (like kimchi, kefir, sauerkraut), and potentially adding a high-quality probiotic. Strains like Lactobacillus have been linked to improved gut diversity and better estrogen metabolism.
But don’t worry, you don’t need to overhaul your life. Even small changes, like adding a daily dose of yogurt or switching white rice for quinoa, can make a difference over time. Hydration, movement, and sleep are also part of the gut-health picture.
And here’s the thing: the research is still evolving. Scientists are only beginning to understand how to personalise probiotics or tailor diets based on your gut microbiome. But what’s clear is this: your gut is not just about digestion, it’s about your whole-body health, especially in midlife.
So if you’re feeling off and not sure why, don’t write it off as “just hormones.” It might be your microbiome asking for support.
Let’s normalise these conversations, Mobsters. Let’s talk about bloating, bathroom habits, mood dips, and the weird stuff no one warned us about. Because when we know what’s going on inside, we can show up stronger for ourselves, our families, and each other.
Gut health isn’t just a trend, it might be one of the best tools we’ve got to navigate hormonal imbalance and perimenopause with a bit more ease and a lot more confidence.
Stay curious, stay kind to your gut, and as always, keep showing up for yourself.
Lots of Love
THOH
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About Mums Who Build
Mums Who Build is a supportive community for ambitious mums growing businesses, restarting careers, and building financial confidence — all while navigating motherhood. Whether you’re working through hormonal shifts, exploring new routines, or launching something bold, we’re here to make sure motherhood isn’t a barrier — it’s part of your power.
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