Have you noticed more bloating, cravings, low mood, or stubborn weight gain since turning 40? Many people put these changes down to “getting older” or “hormones”, but there’s often another player in the mix: your gut health.
Your gut and hormones are deeply connected — and when one is out of balance, the other struggles too.
The Gut–Hormone Connection
The gut microbiome — the community of bacteria living in your digestive system — does far more than just help you digest food. It plays a key role in regulating hormones, especially oestrogen.
When gut health is compromised (due to stress, processed foods, antibiotics, or lack of fibre), this delicate balance is disrupted. For women in perimenopause or menopause, this can mean more intense symptoms like hot flushes, mood swings, or weight gain. For men, it can influence testosterone and energy levels.
Your gut also affects cortisol (the stress hormone) and blood sugar balance, which in turn influence cravings, sleep, and metabolism.
Signs Your Gut and Hormones May Be Out of Sync
- Frequent bloating or digestive discomfort
- Unexplained weight gain
- Strong sugar cravings
- Mood swings or anxiety
- Low energy, even when you think you’re eating well
If this sounds familiar, your gut may be sending you important signals.
The Nutritional Fixes
The good news is that small, consistent changes to your diet can support both gut and hormone balance.
- Eat fibre with every meal: Vegetables, fruit, whole grains, beans, and pulses help feed the gut microbiome.
- Add fermented foods: Yoghurt, kefir, sauerkraut, or kimchi introduce beneficial bacteria.
- Balance protein, fats, and carbs: This steadies blood sugar and prevents energy crashes.
- Include phytoestrogen-rich foods: Flaxseeds, beans, and lentils can naturally support hormone balance.
- Stay hydrated: Water helps digestion and hormone transport.
Lifestyle Add-Ons
- Prioritise sleep: Lack of rest disrupts both gut bacteria and hormones.
- Manage stress: High cortisol harms gut health and worsens hormone imbalance.
- Move daily: Gentle exercise supports digestion and lowers stress levels.
Final Thought
Gut health and hormones are partners — if one is out of sync, the other suffers. By nourishing your gut with the right foods, you can ease hormone-related symptoms, stabilise your energy, and feel more balanced.
After 40, thriving isn’t about doing more — it’s about fuelling smarter.
Milvia Pili, FNTP
Nutritional Therapist
Would you like me to now create a matching promotional image for this blog (with a headline like “Gut Health & Hormones After 40”) so you can use it on your site, newsletter, and socials?
