Gut Health | Gut health and foods for healthy hormones

Gut Health

Health gut, your secret to healthy hormones

In June 2023, I conducted a gut health Instagram Live with the amazing Dr. Carolyn Bosak, an amazing integrative GP in Moonee Ponds, with over 20 years of experience.

Dr. Carolyn and I discussed the impact gut health has on hormones, including a range of issues including fertility, PCOS, endometriosis, autoimmune issues, and more. Dr. Carolyn also shared some amazing tips on the best gut health foods for a healthy microbiome and hormone balance! 

How is your gut your secret healthy hormone weapon?

While the gut itself is not directly responsible for producing hormones, it plays a crucial role in maintaining healthy hormone levels through a complex system known as the gut-brain axis. The gut-brain axis refers to the bidirectional communication network between the gut and the brain, involving various connections, including the central nervous system, autonomic nervous system, enteric nervous system, and hormonal signaling.

Watch the live recording below. Enjoy!

We explore the intricate connection between your gut health and hormones and discuss why nourishing your gut is essential for overall hormonal balance.

Gut issuePeri-menopause and Hormonal Fluctuations:

Involves hormonal fluctuations, affecting symptoms like hot flashes, mood swings, and sleep disturbances. Gut health can impact hormonal balance, potentially reducing discomfort.


Infertility couples should address gut health to promote fertility through balanced diet, stress reduction, and probiotics, addressing imbalances and disrupting hormonal signaling.


Involve immune system attacking tissues, and gut health may impact these disorders by modulating immune response and improving hormonal balance.

PMS, PMDD, PCOS, Endometriosis, and Thyroid Issues:

Hormonal imbalances, such as PMS, PMDD, PCOS, endometriosis, and thyroid issues, can be influenced by gut health. Addressing gut issues, reducing inflammation, and supporting beneficial bacteria through lifestyle modifications and dietary changes can improve hormonal harmony.

Food sensitivities and gut issues:

Food sensitivities, also known as intolerances, arise from difficulty digesting certain foods or components. They affect the digestive system, affecting the stomach, small intestine, and large intestine, unlike food allergies.

It’s all linked to the gut!

Can a healthy gut promote better metabolism and improve hormone regulation?

Yes, a healthy gut can indeed promote better metabolism and improve hormone regulation. The gut microbiome, which consists of trillions of bacteria and other microorganisms in the digestive tract

Here’s how a healthy gut can support these processes:

gut hormonesNutrient absorption: Gut health improves nutrient absorption, hormone production, and metabolism in food.

Inflammation control:  A balanced gut microbiome regulates inflammation, supporting hormone regulation and metabolic function by promoting a healthy environment.

Insulin sensitivity: Gut microbiome impacts insulin sensitivity, with dysbiosis contributing to insulin resistance. A healthy gut promotes better metabolism and hormone regulation.

Energy extraction: The gut microbiome breaks down complex carbohydrates and fibers, producing short-chain fatty acids (SCFAs) for energy, gut lining support, and metabolism-related hormonal signaling.

Gut-brain axis: Gut-brain axis communication involves hormonal signaling, influencing hormones like ghrelin, leptin, and peptide YY, promoting balanced release for metabolism and weight management.

A healthy gut supports metabolism and hormone regulation, but a balanced diet, regular exercise, stress management, and sleep are essential for overall health.


Confused about what foods to consume and avoid?

It can be difficult to determine which foods are best for maintaining a healthy stomach. A nourished gut plays a crucial role in strengthening the immune system and preventing illnesses. To promote a thriving gut microbiota and enhance your overall well-being, consider incorporating the following foods into your diet.


12 Best Foods to Eat for Better Gut Health

Oats – it helps to keep energy levels stable and keep you full.

Bulgar – is a great alternative to quinoa or rice.

Bananas – contain a type of soluble fiber called inulin, a prebiotic that helps feed the good bacteria in the gut.

Lentils – are a versatile food rich in key nutrients like folate, iron, B vitamins and gut-boosting resistant starches.

Berries – are one of the healthiest fruits you can eat. One thing that all of these berries in particular have in common is keeping your gut in check.

Yogurt – is rich in probiotics, which are live microorganisms that keep the gut microbiome happy and healthy.

Sauerkraut – is a fermented cabbage packed with probiotics to support the gut.

Pears – this nutrient-dense fruit is high in antioxidants, vitamins C and K which help support immunity, heart health, and digestion.

Black Beans –  act like a prebiotic during the digestion process to nourish the good bacteria.


The gut plays a crucial role in maintaining healthy hormone levels, making it essential to prioritize nourishing it. A holistic approach, including a balanced diet, stress management, probiotics, and gut-healing practices, can support gut health and promote hormonal balance, leading to a healthier and happier life.

Remember, taking care of your gut is also taking care of your hormones.


Dr. Carolyn Bosak (MBBS, FRACGP, Integrative GP) and myself on Instagram Live as we dive into the fascinating connection between gut health and hormones! ⁠

A bit about Dr. Carolyn: founder of Your Integrated Health in Moonee Ponds, is an integrative GP with over 20 years of experience, who is passionate about helping her patients achieve vibrant health! ⁠
⁠She takes a holistic, mind-body approach, prioritizing lifestyle modification and modulating gut health – appreciating its importance in most aspects of health. She has interests in women’s hormones and health, athlete management, chronic conditions, and medicinal cannabis. ⁠
An athlete herself, Carolyn trains and races in Ironman triathlon, and has competed in 2 world championships.⁠

If you are struggling with any of these issues, or just know you need some health support, then book in with Carolyn at for tailored advice to suit you.


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Qi Medicine Acupuncture clinic Moonee PondsThe clinic is located at Suite 4, Level 1, 151 Pascoe Vale Rd, Moonee Ponds. (Please ensure you take the ground floor elevator to reach us or level one.)

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