Gut Health and Hormone Balance

As the body of research grows around the gut microbiome and its role in the human body, the more we learn about just how integral our intestinal microbiota are to both physical and mental health. 

One small aspect of the microbiome is the estrobolome. The estrobolome is a subgroup of microbes that can control the amount of estrogen circulating in the body. 

The liver metabolizes estrogen and delivers it to the gut for excretion. A healthy estrobolome minimizes the reabsorption of estrogen from the gut ensuring hormone balance. If there is an excess of bacteria that produce beta-glucuronidase, this enzyme reverts estrogen back into its unconjugated, active form. It is then absorbed back into the bloodstream resulting in elevated estrogen levels. Elevated beta-glucuronidase and elevated estrogen are both associated with premenstrual syndrome, obesity, infertility, mood disorders, cardiovascular disease and more [1].

One way to strengthen the health of your gut microbiome is by supplementing with probiotics and prebiotics directly. Another way is to eat probiotic and prebiotic foods. Probiotic foods contain the species of live microbes that you want to encourage to populate your gut environment. Prebiotics are the fibre sources that probiotic bacteria eat to thrive.

Kimchi (like other fermented products) is a highly probiotic food. Brown rice and broccoli are rich in different and complementary types of prebiotic fiber. Together, these three foods are a boon to your gut health.

DIM and Hormone Balance

Broccoli and cabbage have another superpower aside from a high-fibre content. They contain a compound called indole-3-carbinol (I3C) that the human body converts into diindolylmethane (DIM). DIM can help to promote healthy estrogen levels. Specifically, DIM may stimulate the production of a less potent, more beneficial form of estrogen known as 2-hydroxyestrone [2].

DIM has been shown to reduce estrogen receptor activity, promote healthy estrogen metabolite production, and support selective apoptosis, which helps to get rid of damaged cells from the body [3]. Some researchers hypothesize this to be the reason that a diet high in cruciferous veggies (like broccoli) is associated with a lower rate of some types of cancer [2].

Eating for Hormone Balance: Broccoli Kimchi Fried Rice

If you’re following along, you know now why we have selected the star ingredients for our “eating for hormone balance” recipe this month. 

Broccoli contains a precursor to DIM and is high in prebiotic fiber (as is brown rice). Kimchi is a naturally probiotic-rich food made mostly of cabbage, another DIM precursor. Together these foods benefit a healthy gut and maintenance of optimal estrogen levels. 

Last but not least, eggs provide a complete source of protein and good cholesterol to be used as building blocks in general hormone production.