5 Steps Your Gut (and Hormones) Need to Thrive | Gut Health and Hormone Balance Guide

Because when your gut’s happy, everything else, your mood, energy, skin, and hormones falls into place. 

If you’ve been feeling bloated, tired, snappy, or like your body’s running on empty no matter what you eat…this one’s for you.

It’s easy to blame “hormones” (and they definitely play a part), but in my clinic I’ve seen time and again that the gut is where it all begins. Your gut and hormones talk to each other constantly, through your microbiome, nervous system, and liver detox pathways. When your digestion’s off, everything from mood swings to PMS, fatigue, and breakouts can follow. So if your body’s feeling a bit off lately, here are five key steps your gut and hormones need to thrive and start restoring your gut health and hormone balance.

1. Balance your blood sugar for steady energy

If you’re having that mid-afternoon slump or reaching for caffeine and chocolate just to get through the day, your blood sugar is likely on a rollercoaster, and your hormones are along for the ride.

When blood sugar swings up and down, it puts pressure on your adrenals (your stress glands), which in turn affects your thyroid and sex hormones. Over time, this can lead to fatigue, irritability, cravings, and that “wired but tired” feeling that so many of us know too well.

Simple fixes:

• Start the day with a protein-rich breakfast (eggs, Greek yoghurt, or a smoothie with protein powder).

• Include protein and fibre at every meal to slow glucose spikes.

• Don’t go too long without food, eating every 3–4 hours helps keep energy steady.

You’ll notice fewer cravings and more consistent energy within days. It’s one of the simplest ways to support gut health and hormone balance naturally.

2. Support your stress response for gut health and hormone balance

You can’t balance hormones if you’re running on stress. Cortisol, your main stress hormone, can block progesterone, mess with blood sugar, and even slow digestion. When your nervous system is stuck in “fight or flight”, your gut simply can’t prioritise breaking down food or absorbing nutrients properly.

Simple fixes:

• Build in real rest, not scrolling, but something that actually lets your body switch off.

• Try 5 minutes of deep breathing or a short walk before meals to help your body move into “rest and digest” mode.

• Prioritise 7–9 hours of proper sleep, it’s when your body repairs, detoxifies, and rebalances hormones.

• Supporting your nervous system is one of the most underrated but powerful tools for better digestion and hormone balance.

3. Nurture your digestion with stomach acid and bile flow

This one surprises people: stomach acid isn’t the enemy. You actually need it to digest protein and absorb key nutrients like iron, zinc, and B12. Low stomach acid (common with stress or ageing) can lead to bloating, reflux, and fatigue, and that creates a domino effect on hormones, because poor nutrient absorption affects everything from thyroid function to detox pathways.

Simple fixes:

• Take a few slow breaths before eating, digestion starts in your brain, not your stomach.

• Chew properly (it sounds basic, but it’s game-changing).

• Add bitter foods like rocket, lemon, or apple cider vinegar before meals to gently support stomach acid and bile flow.

  
  

When digestion works efficiently, your body can finally use the nutrients you’re giving it, and your energy, skin, and hormones all benefit.

4. Replenish your minerals for hormone harmony

Think of minerals as your body’s spark plugs, they power energy production, hormone function, and detox pathways. Magnesium, zinc, and copper are particularly important for hormone balance, thyroid health, and stress resilience. Modern diets (and stress) can easily deplete these nutrients, which leaves many people running on empty without realising it.

Simple fixes:

• Include mineral-rich foods daily: nuts, seeds, leafy greens, eggs, and seafood.

• Try an Epsom salt bath in the evening, magnesium is absorbed beautifully through the skin.

• If you’re constantly tired, anxious, or crampy, it’s often a sign your mineral reserves need topping up.

When your mineral balance improves, you’ll often notice steadier moods, better sleep, and smoother hormone cycles.

5. Heal and feed your gut microbiome

Your gut microbiome influences everything, how you absorb nutrients, metabolise oestrogen, and regulate inflammation. If your gut is inflamed or sluggish, it can create a cascade of hormonal issues, from PMS and low mood to fatigue and skin breakouts.

Simple fixes:

• Eat a variety of plant foods, aim for 30+ a week (herbs and spices count!).

• Include fermented foods like kefir, kimchi, or sauerkraut (just a spoonful a day makes a difference).

• Stay hydrated and move daily, both support healthy bowel movements and natural detoxification.

When your gut flora thrive, everything else, from your mood to your hormones follows suit.

Warming Gut-Friendly Veggie Stew

Ingredients:

• 1 onion, chopped

• 2 garlic cloves

• 2 carrots and 1 sweet potato, chopped

• 1 tin of chickpeas

• 1 tin of chopped tomatoes

• 1 tsp turmeric, 1 tsp smoked paprika

• 500ml bone broth or veggie stock

• Olive oil, salt, pepper

  
  

To make:Sauté the onion and garlic, add spices, then veggies and stock. Simmer until tender (around 25 minutes). Add chickpeas and a squeeze of lemon at the end.

Why it’s great: Rich in fibre for gut health, steady-release carbs for energy, and antioxidants to support liver detox pathways, all key for hormone balance.

Putting it all together

When these five areas are working together, that’s when you really start to feel it, more energy, smoother digestion, fewer hormonal ups and downs, and a lighter, calmer mood.

It’s never just one thing. Your gut, stress, sleep, nutrition, and hormones all work in sync. And when one part is out of balance, the rest follow, which is why getting to the root cause makes all the difference.

If you’re ready to stop guessing and finally get to the bottom of what’s going on in your body, I’d love to help. You can book a free chat with me here, we’ll talk through your symptoms, lifestyle, and what steps might help you start feeling like yourself again.

I’m Lisa Claire, a qualified, registered Nutritional Therapist with a special interest in gut health, hormonal imbalances, metabolism and fatigue. I work one-to-one with individuals to uncover the root causes of their symptoms and create personalised nutrition, lifestyle and wellness plans that fit seamlessly into their lifestyles. Whether you’re struggling with digestive issues, fatigue or hormonal imbalances, I’m here to guide you toward lasting health transformations. Let’s work together to help you feel like you again.