Top 5 Gut Health Tips & Habits for Women

Our gut microbiome has the ability to influence a whole range of things, such as our digestive health, food cravings, energy levels and sleep.¹ This is thanks to the production of beneficial compounds, the cross-talk between the gut and the brain and the ability to interact with our hormones (amongst many other things!).^1,2

But this connection works both ways, for example, staying up until the small hours following a dysregulated sleep pattern and being physically inactive may change the balance of gut microbes and therefore how the gut functions.^3,4

Here are some simple lifestyle habits that could help keep this two-way connection a happy one.

1. Regular movement

Staying physically active isn’t just good for joint and bone health, as well as cardiovascular health (all good things for women – particularly post menopause), it is also suggested to influence the types of microbes in our gut.^5–8

Physical activity (and this isn’t just exercise, but movement) is also useful for regulating female hormones. Physical movement can support detoxification of excess hormones, through sweating and regulating trips to the loo.^9–11

Progesterone is a hormone that rises towards the end of the menstrual cycle and can be linked with a slowing down of digestive transit. Because of this, it may increase symptoms of bloating, constipation and abdominal discomfort.¹¹ Therefore keeping physically active is recommended for getting things moving and easing digestive symptoms.¹¹

2. Stress resilience

Having the ability to bounce back from stress might make the difference between ruminating (hanging on to the stress) or being able to adapt with new ideas or ways to change a situation.¹²

Persisting stress is suggested to disrupt the natural balance of microbes in the gut, which can be particularly tricky for women that experience digestive discomfort or more severe issues such as IBS.^13,14 Women are more likely to be diagnosed with IBS compared to men and given the strong link between the gut and the brain, supporting stress responses could help to promote good digestion and reduce discomfort.^14,15

Additionally, when stressed, we are more likely to reach for food and drinks that aren’t as healthy.¹⁶ Those foods that are higher in sugar and low in fibre might initially hit the spot, but the energy crash doesn’t do us any favours.

Try to recognise stressors in your day-to-day life and make changes to limit them, for example

• Seek out those relationships and networks that nurture a positive and supportive environment and check in with them regularly.

• Consider setting boundaries to others (and yourself) when you find yourself overburdened, overworked or overcommitted. This could include blocking out one evening each week to do just what you

• Treat yourself as you would your closest friends. Take 5 minutes for deep breathing and relaxation, to help calm the mind – and the gut.

3. Sleep regulation

Think about setting a bedtime routine that is conducive for sleep. This can include limiting the use of screens for 1-2 hours before bed and instead listening to music, audiobooks, meditating or reading. Set the lighting, temperature and noise volumes to comfortable levels.

In the daytime, there are also things you can do to support a good night’s sleep. These include getting natural daylight exposure, limiting daytime naps and avoiding heavy meals and caffeinated food and drinks close to bedtime.

Our sleep pattern may influence the types of microbes in our gut.¹⁷ In fact, early research is suggesting that changes to microbial makeup and function can occur within 48 hours of sleep deprivation.¹⁸ Sleep can be impacted throughout a number of life stages for women; notably during pregnancy and menopause.^19,20

A good sleep pattern is therefore important to account for hormonal fluctuations and consequent possible digestive upset.

Poor sleep may dysregulate our sleep and stress hormones, which could have a knock-on effect when we consider digestion.²¹ So, aim for the recommended 7-9 hours of sleep each night²² and make good sleep a priority for your digestive health.

4. Hormone-supporting foods

You may have read 101 things about what to eat to stay healthy and support digestive health and been left more confused than when you started!

My advice is to keep things as simple as possible. We’re all very different and can respond to food very differently to each other. Therefore, if you find that you’re living with specific hormone-related or digestive issues, consult a registered nutrition practitioner for tailored support.

Grouping foods might be an easier approach to supporting hormonal regulation and digestive health than trying to incorporate singular ‘best options’.

• Fibre foods

  • Flaxseeds or linseeds

  • Wholegrains

  • Legumes e.g. chickpeas

  • Cruciferous vegetablesg. broccoli

  • Leafy greens e.g. kale

• Healthy fats

  • Avocados

  • Nuts and seeds e.g. walnuts and pumpkin seeds

  • Oily fish e.g. mackerel

  • Oils e.g. olive oil

• Fermented food

  • Live yoghurt

  • Kefir

  • Sauerkraut

• Antioxidant foods

  • Oily fish

  • Berries e.g. organic blueberries

  • Dark chocolate over 70% cocoa content

  • Herbal tea e.g. green tea and chamomile

  • Olive oil

• Nutrient-dense foods

  • Eggs

  • Sweet potatoes

  • Leafy greens

  • Pumpkin seeds

  • Grass-fed beef

• Blood sugar balancing foods

  • Whole grains e.g. oats, quinoa and brown rice

  • Sweet potatoes

  • Legumes e.g. lentils

  • Free-range chicken or turkey

  • Nuts and seeds

• Phytoestrogens

  • Linseeds or flaxseeds

  • Cruciferous vegetables e.g. cauliflower and broccoli

  • Leafy greens

  • Tofu

• Relaxation promoters

  • Herbal teas e.g. chamomile or peppermint

  • Dark chocolate

  • Leafy greens

Choosing foods this way can make meal planning simpler and you might notice repetitions – showing how versatile ingredients can be.

If you’re looking for some great, gut-healthy breakfast options, check out some of our favourite recipes to get your day off to a good start.

5. Hydration

Staying hydrated not only supports nutrient absorption and prevents digestive complaints (like constipation), it also helps with concentration, mood, skin appearance and energy levels.²³

These are all things that women might experience fluctuations with throughout their life.^19,24

During childhood, dehydration can easily lead to constipation and reduced cognitive performance.²⁵ For girls and women, staying hydrated may help to relieve period cramping and reduce the need for pain relief²⁶ – more research welcome on this.

During pregnancy and breastfeeding, a higher water intake is recommended.²⁷ This means approximately another 300ml a day during pregnancy and another 700ml a day when breastfeeding, over the daily 2 litres for women. Adequate hydration is important for supporting maternal and foetal health, but also helps prevent constipation, which is very common in pregnancy – the second and third trimesters in particular.²⁸ One survey suggested that over 65% of pregnant women don’t meet their daily recommended water intake.²⁹

Optimal hydration aids in the regulation of bowel movements and with that comes a natural detoxifying effect of excess oestrogens.^30–32 This detoxification process is useful for balancing oestrogens during and after the menopause, where hormonal fluctuations are common.³³ Find a way to stay hydrated that works for you, such as having a jug of water at your desk, an alarm to remind you to top up your glass, or a smart water bottle – whatever suits your lifestyle.

Conclusion

Remember, we are all very different, with different priorities and headspace to try new habits. So take your time, try one at a time and if you fall out of a habit, it doesn’t mean you’ve failed. It can take a while for new behaviours to stick. Remember:

• Move daily to support digestion and hormone balance

• Build resilience to stress and find what mechanisms work for you

• Prioritise sleep with a calming bedtime routine

• Eat smart with fibre, fats, and fermented foods

• Stay hydrated with 2+ litres of water daily

It's also important to try and have some fun when finding what works - be creative and try something you wouldn’t normally consider, like a new recipe or joining an exercise class that you would previously shy away from.

Seize the day, we’re rooting for you!