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How Does Fibre and Bowel Health Contribute to Hormone Harmony?

Unveiling the Link Between Fibre, Bowel Health and Hormone Regulation

In the journey towards hormonal harmony, there's often a tendency to focus solely on the sex hormones, overlooking the intricate interplay between various bodily systems. However, achieving hormone harmony requires a holistic approach. One often-overlooked aspect is the health of the digestive system, particularly the importance of fibre and healthy bowel movements. In this post, we'll explore how increasing fibre intake and ensuring regular, healthy bowel movements can positively impact hormonal balance.

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Introducing Alexandra

Before we get into the nitty gritty, allow us to introduce Alexandra nutritionist and functional medicine practitioner who has just joined the team. With a wealth of expertise in women's hormonal health, Alexandra brings a unique blend of knowledge and passion to her practice.


Alexandra reassures that improving your health doesn't have to be daunting or disrupt your busy life. She advocates for simple, targeted changes that can yield significant results. With her love for food playing a central role in both her personal and professional journey, Alexandra brings a unique perspective.


Here's what one of her recent clients had to say about their experience working with Alexandra:


"I have loved our experience working together because I have felt so empowered. My favourite part was learning more in depth about the various factors that contribute to endometriosis and the information available to me. I would absolutely recommend working with Alexandra; it's fascinating to learn about the intricacies of our personal make-up, and she is extremely knowledgeable in her field, specifically women's health and fertility."


Join us in extending a warm welcome to Alexandra as she joins the Venus Nutrition team! To mark this occasion, we're offering a 10% discount on any personalised Nutrition and Lifestyle Programmes booked to commence in April 2024with Alexandra.

The Role of Fibre and Bowl Health in Hormonal Health

Fibre is a type of carbohydrate found in plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds. While it's often associated with digestive health and regular bowel movements, its benefits extend far beyond the gut.

  1. Regulating Oestrogen Levels

Fibre plays a crucial role in regulating oestrogen levels in the body. Excess oestrogen, can disrupt the menstrual cycle and interfere with ovulation. By promoting the excretion of excess oestrogen through the digestive system, fibre helps maintain hormonal balance.

  1. Blood Sugar Regulation

High-fibre foods have a low glycemic index, meaning they are digested and absorbed slowly, resulting in gradual and steady release of glucose into the bloodstream. This helps prevent spikes and crashes in blood sugar levels, which can negatively impact hormone regulation, particularly insulin and cortisol.

  1. Supporting Gut Health

A healthy gut microbiome is essential for hormone metabolism and elimination. Fibre acts as a prebiotic, feeding beneficial bacteria in the gut and promoting a diverse microbiome. This, in turn, enhances the body's ability to metabolise and eliminate hormones effectively.

  1. Promoting Detoxification

Fibre binds to toxins, including excess hormones, in the digestive tract, facilitating their elimination from the body. This detoxification process is vital for maintaining hormonal balance and preventing the build-up of harmful substances that can disrupt hormonal health.

The Importance of Healthy Bowel Movements

In addition to increasing fibre intake, ensuring regular, healthy bowel movements is equally important for hormonal health and fertility. Constipation, defined as having fewer than three bowel movements per week or difficulty passing stools, can have detrimental effects on hormonal balance.

  1. Elimination of Waste

Bowel movements are the body's primary means of eliminating waste products, including excess hormones, from the body. Delayed or infrequent bowel movements can result in the reabsorption of toxins and hormones into the bloodstream, contributing to hormonal imbalances.

  1. Prevention of Toxins Build-up

A sluggish bowel transit time allows toxins and waste products to linger in the intestines for longer periods, increasing the risk of their absorption into the bloodstream. This can burden the liver, the body's primary detoxification organ, and impair its ability to metabolise hormones effectively.

  1. Reduced Inflammation

Chronic constipation can lead to inflammation in the gut, disrupting the delicate balance of gut microbiota and compromising intestinal barrier function. This can trigger immune responses and systemic inflammation, which have been linked to hormonal imbalances.

Our top tips for regular bowel movements and increasing fibre


  1. Eat a Variety of Plant-Based Foods

Include a diverse range of fruits, vegetables, whole grains, nuts, and seeds in your diet to ensure an adequate intake of fibre.  Soaked linseeds and chia seeds are a great way of ensuring a daily bowel movement.

  1. Stay Hydrated

Drink plenty of water throughout the day to maintain hydration and support bowel regularity. Adequate hydration is essential for softening stools and promoting smooth bowel movements.

  1. Prioritise Physical Activity

Regular exercise stimulates bowel motility and promotes healthy digestion. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

  1. Manage Stress

Chronic stress can disrupt hormonal balance and contribute to digestive issues such as constipation. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, and adequate sleep to support overall well-being.

  1. Consider Supplemental Support

In some cases, dietary supplements such as probiotics, digestive enzymes, and fibre supplements may be beneficial for optimising gut health and supporting regular bowel movements.  We recommend seeking professional advice before adding supplements to your diet.

Would you would like to have some personalised nutrition support?

If you're ready to delve deeper into your nutrition and lifestyle, we invite you to book a 30-minute free review session. With our expertise in women's hormonal health and personalised approach to nutrition and lifestyle interventions, we can help you uncover the root causes of hormonal imbalances and develop a tailored plan to support your fertility goals.

To celebrate Alexandra's joining the Venus Nutrition team, we're offering a 10% discount on any personalised Nutrition and Lifestyle Programmes booked to commence in April 2024 with Alexandra. 

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