Girl Gut FAQs

A typical cycle lasts 21 to 35 days, counted from Day 1 of your period to the start of the next. Variations up to 7 days are common; consistent cycles outside that range are worth investigating.

Yes, especially with stress, travel, intense exercise, or weight changes. If you're not pregnant and it happens more than 3 times a year, speak to a practitioner. We can help you map what's driving it.

Cramps are caused by prostaglandins, hormone-like compounds that make the uterus contract to shed its lining. Higher prostaglandin levels and a magnesium-poor diet make cramps worse; anti-inflammatory eating and gentle movement help.

Progesterone slows gut motility. A quick fix: magnesium (spinach, dark chocolate) + fermented foods.

Heavy periods deplete iron; low iron thickens the uterine lining, worsening flow, a vicious cycle. Test ferritin; pair red meat or lentils with vitamin C (capsicum, citrus) for absorption.

Oral contraceptives reduce microbial diversity and Bifidobacterium (2021 review in Frontiers in Microbiology). Post-pill, a 3-month focus on fermented foods + fibre usually restores balance.

Yes. Estrogen receptors in the gut increase sensitivity pre-period; progesterone slows transit. Keep a food, symptom and cycle diary; low-FODMAP in the luteal phase often helps.

Yes. Follicular phase (Days 1 to 14): prioritise fermented foods + cruciferous veggies to aid estrogen detox. Luteal phase (Days 15 to 28): boost magnesium (dark chocolate, spinach) and complex carbs to stabilise blood sugar and progesterone.

Healthy fats (avocado, salmon, olive oil) provide cholesterol, the raw material for all sex hormones. Add zinc (oysters, pumpkin seeds) for ovulation and selenium (Brazil nuts) for thyroid and estrogen balance.

Small RCTs (e.g. 2019 pilot in Complementary Therapies in Medicine) show flax + pumpkin seeds in the follicular phase may increase lignan metabolism of estrogen, while sesame + sunflower in the luteal phase provide vitamin E to support progesterone. Evidence is promising but not definitive, track symptoms for 3 cycles.

Rising progesterone slows gut motility; estrogen fluctuations alter water retention. A 2023 study in Gut Microbes linked low Bifidobacterium with worse PMS bloating, probiotic foods (kefir, kimchi) may reduce it.

The estrobolome is the collection of gut microbes that metabolise estrogen. If imbalanced (dysbiosis), excess estrogen is reabsorbed, potentially worsening PMS or heavy periods. Fibre + polyphenols feed these microbes.

Eat 30+ plant points per week (herbs count), hydrate (2 L water), walk after meals, and include prebiotics daily, oats, garlic, bananas. No fancy supplements needed.

No evidence shows significant systemic absorption from modern products. Choose organic cotton if concerned about trace chemicals, but focus on cycle-tracking for real insights.

Choose unsweetened, fortified oat or almond milk without carrageenan (linked to gut irritation in animal studies). Rotate brands and pair with diverse proteins (tofu, tempeh, lentils).

Thyroid hormones regulate metabolism of sex hormones. Hypothyroidism can cause heavy, irregular periods; hyperthyroidism short, light ones. TSH and free T4 tests are key.

Declining estrogen reduces gut mucus and diversity, increasing inflammation. Phytoestrogen foods (linseeds, soy) + bone broth support both hormones and the gut barrier.

Intermittent fasting (14:10) may lower insulin and androgens in PCOS (2020 trial in Obesity). Avoid in the luteal phase if it spikes cortisol, listen to hunger cues.

Most clients notice changes in energy and digestion within 2 to 4 weeks; cycle-related symptoms often take a full cycle (4 to 6 weeks) to shift. Deeper microbiome work compounds over 3 to 6 months.

No. The Initial Consultation is a great starting point and many clients see strong results without testing. The Gut Microbiome Test is best if you've tried other things and want clarity on what's happening at the bacterial level.