Understanding Estrogen Dominance and the Role of Your Microbiome
A healthy microbiome and regular bowel movements are crucial for maintaining hormonal balance, particularly when it comes to estrogen. If you’re not having a bowel movement at least once a day, you may be experiencing symptoms of estrogen dominance. These can include breast tenderness, irritability, anxiety, heavy periods, and bloating.
How Estrogen Metabolism Works
Once the liver metabolizes estrogen, it excretes it into bile, which then travels to the intestine. Here, estrogen can either be eliminated through feces or reabsorbed back into the bloodstream. This reabsorption is influenced by an enzyme called beta-glucuronidase, which is secreted by our gut microbiota to help regulate estrogen levels and eliminate toxins.
Dr. Carrie Jones, ND, MPH, offers a vivid analogy to illustrate how beta-glucuronidase interacts with estrogen: imagine our bodies putting estrogen in a box, neatly tied with a bow for excretion—this process is called glucuronidation. Beta-glucuronidase can untie that bow and open the box, allowing estrogen to escape back into circulation.
While beta-glucuronidase plays a necessary role in the body, excessive levels can disrupt hormone balance and hinder detoxification. High consumption of sugars, processed foods, alcohol, toxins, and antibiotics can elevate this enzyme.
When to Consider Testing
If you’re experiencing symptoms associated with estrogen dominance—such as PMS, heavy menstrual bleeding, or endometriosis—along with gastrointestinal discomfort like gas, bloating, constipation, or abdominal pain, it may be beneficial to test your beta-glucuronidase levels. Stool tests like GI Map or Comprehensive Digestive and Stool Analysis can provide valuable insights. Additionally, consider assessing for:
GI inflammation
Leaky gut
Small intestine bacterial overgrowth (SIBO)
Pathogenic bacteria, parasites, and viruses
Low digestive function, which measures protein and fat metabolism
Strategies for Balancing Estrogen
If your beta-glucuronidase levels are elevated, implementing dietary and lifestyle changes along with targeted supplementation can help restore balance.
1. Eat a Fiber-Rich Diet
Aim for at least 25 grams of fiber daily by incorporating a variety of fruits, vegetables, and whole grains into your meals. A colorful plate not only makes your meals more enjoyable but also supports gut health.
2. Increase Prebiotics and Probiotics
Foods rich in prebiotics and probiotics can enhance gut microbiota health. Include artichokes, leeks, onions, garlic, dandelion greens, asparagus, and chicory root in your diet.
3. Limit Antibiotic Use and Toxic Exposure
Frequent antibiotic use can disrupt your microbiome. If you find yourself needing antibiotics often, it may be time to investigate underlying issues such as micronutrient deficiencies, chronic stress, or untreated viral infections. Biofilm formation in the gut can also hinder effective treatment and contribute to chronic infections.
4. Reduce Alcohol Intake
Studies have shown a link between regular alcohol consumption and increased estrogen levels. Additionally, alcohol can contribute to small intestine bacterial overgrowth (SIBO), further complicating hormonal balance.
5. Consider Calcium-D-Glucarate Supplementation
Calcium-D-Glucarate acts as a beta-glucuronidase inhibitor, helping to maintain proper estrogen detoxification. Foods rich in calcium-D-glucarate include oranges, carrots, apples, grapefruit, and cruciferous vegetables.
By taking proactive steps to support your microbiome and maintain regular bowel movements, you can help manage estrogen levels and promote overall hormonal health.
References:
Jones, Carrie. "Phase 1, 2, and 3 Estrogen Detoxification: Walking Through the Complexities to Reduce Risk." August 2019. PowerPoint Presentation.