Have you ever noticed that some months, your PMS symptoms feel more intense than others?
Your gut health could be part of the reason why.
(And YES, those of you out there navigating through perimenopause or menopause, you can absolutely experience PMS-like symptoms–and they can at times be even more intense due to fluctuating hormones).
A growing body of research is connecting gut microbiome balance to hormone regulation, emotional health, and how we experience symptoms during the menstrual cycle. The gut-brain-hormone connection is especially important during the luteal phase (the 10–14 days before your period starts) when PMS symptoms are most likely to show up.
How your gut microbiome affects PMS and mood
A recent study found that women with more severe PMS symptoms had higher levels of dysbiosis—an imbalance of the gut flora.1 When the gut is imbalanced, it can impact the production of critical mood-regulating neurotransmitters like serotonin and GABA (those feel-good chemicals).
Since 90–95% of serotonin is produced in the gut, a thriving, healthy microbiome plays a major role in stabilizing mood swings, anxiousness, and emotional sensitivity during PMS. When gut health is compromised, feelings of sadness, irritability, or overwhelm may feel much stronger.
Gut health strategies for easing PMS symptoms
Supporting your microbiome isn’t just good for digestion—it’s a key strategy for balancing mood and hormones throughout your cycle! Simple, gut-loving steps can make a big difference, especially during the luteal phase:
Prebiotic Foods: Load up on fiber-rich foods that nourish beneficial bacteria, such as asparagus, garlic, onions, leeks, and bananas.
Fermented Foods: If tolerated, add small amounts of naturally fermented foods like kefir, sauerkraut, and yogurt to introduce healthy microbes.
Polyphenol-Rich Foods: berries like blueberries, blackberries, and strawberries, sweet cherries, plums, olive oil, spices like cloves and cinnamon, hazelnuts, and pecans.
Probiotics that are right for you: Tailored probiotic support, based on your gut microbiome activity, can help support healthy inflammatory response and neurotransmitter production.*
Stress Management: Mindful activities like meditation, breathwork, or gentle walks can support the gut-brain axis and help manage the inflammatory responses that stress can trigger in your body.
Small, consistent steps to nurture your gut health can lead to real improvements in how you feel each month.
Your gut is part of your PMS care plan
If you sometimes experience intense PMS symptoms, it’s not only your hormonal balance in play—your microbiome might be involved, too. By nurturing your gut, you’re not only supporting healthy digestion but also giving your brain and hormones the care they deserve.*
Note: Viome does not currently analyze estrobolome-specific microbe activity.
Reference:
1Takeda T, et al. (2022) PLoS One. 2022 May 27;17(5):e0268466. doi: 10.1371/journal.pone.0268466. PMID: 35622782; PMCID: PMC9140228.7.
