What Happens to the Estrobolome After Menopause?

A landmark 2022 study by Peters and colleagues, provides the most comprehensive evidence yet that menopause alters the gut microbiome and impairs the estrobolome in ways that may raise cardiometabolic risk (Peters et al., 2022).

In this large-scale analysis of over 1,000 women, researchers found that postmenopausal women had significantly lower microbial diversity and a reduced abundance of beneficial gut bacteria. These bacteria produce key enzymes that form part of the estrobolome, which plays a critical role in reactivating and recycling oestrogens in the body.

The postmenopausal gut became closer to that of men, likely because both groups share a low-oestrogen environment. Importantly, these microbiome changes were linked with markers of metabolic syndrome, including higher blood pressure, increased waist circumference and metabolic risk.

In essence, a disrupted estrobolome may not just influence hormones—it could also be silently driving midlife weight gain, brain fog, and increased cardiometabolic risk.

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Why This Matters for Midlife Women

When your estrobolome is thriving, it helps buffer the hormonal decline of menopause. It supports balanced oestrogen activity, reduces mood changes and hot flushes, and helps protect against conditions like osteoporosis and metabolic syndrome.

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But when it’s out of balance, due to poor diet, stress, antibiotics, alcohol, or constipation—oestrogen metabolism becomes erratic. You may experience oestrogen dominance (linked to breast tenderness, fibroids, and irritability), or deficiency (causing fatigue, vaginal dryness, low mood, and poor bone health). Either way, a sluggish estrobolome worsens the hormonal rollercoaster of midlife.

 

How to Feed and Rebuild Your Estrobolome

Here’s the good news: the estrobolome responds swiftly to what you eat and how you live. To support oestrogen balance and metabolic health, aim to:

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1. Load Up on Prebiotic Fibres
Found in vegetables like leeks, onions, Jerusalem artichoke, green banana flour, and legumes, these fibres feed your estrobolome and improve microbial diversity.

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2. Embrace Polyphenol Power
Polyphenols in colourful fruits, cacao, pomegranate, olive oil, turmeric, and green tea act as both antioxidants and microbial fertilisers—modulating hormone pathways and gut function.

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3. Include Fermented Foods
Miso, tempeh, sauerkraut, kimchi, and unsweetened coconut yoghurt help restore microbial balance and support healthy oestrogen metabolism.

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4. Choose Phytoestrogens Wisely
Foods like flaxseeds, tofu, red clover, and chickpeas gently mimic oestrogen and may help reduce menopausal symptoms, especially when metabolised by a healthy estrobolome.

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5. Eat Bitter Greens and Brassicas
Broccoli, kale, rocket, dandelion, and Brussels sprouts support liver detoxification and aid hormone clearance through phase II detox pathways.

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6. Avoid Estrobolome Disruptors
Alcohol, ultra-processed foods, low-fibre diets, and chronic constipation all impair your gut's ability to regulate hormones. Focus on regular bowel movements and chemical-free wholefoods to keep things moving.

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The Takeaway

Your gut is not just digesting food—it’s metabolising your hormones, regulating inflammation, and influencing your weight, mood, and energy. The estrobolome sits at the heart of this connection, particularly in menopause and beyond.

If you’re navigating midlife and feeling like your metabolism, mood, and energy have taken a hit, don’t overlook your gut. Nourish your estrobolome and you might just find your way back to hormonal balance, clearer thinking, and a more resilient metabolism.

 

Reference
Peters, B. A., Lin, J., Qi, Q., Usyk, M., Isasi, C. R., Mossavar-Rahmani, Y., Derby, C. A., Kaplan, R. C., et al. (2022). Menopause Is Associated with an Altered Gut Microbiome and Estrobolome, with Implications for Adverse Cardiometabolic Risk in the Hispanic Community Health Study/Study of Latinos. mSystems, 7(5), e00273-22. https://doi.org/10.1128/msystems.00273-22