Estrogen is a naturally occurring hormone in both men and women, though women produce much more estrogen over their lifetime than men do. As estrógeno is one of the two main female sex hormones (progesterona being the other), having the appropriate balance of the two is crucial for maintaining sexual and reproductive development in women.
When hormonal imbalance occurs, a range of undesired symptoms can present. Estrogen dominance—sometimes called unopposed estrogen—is one way in which hormonal imbalance can present, and it occurs when a woman’s estrogen levels are high relative to her progesterone levels.
In this article, we will explore what estrogen dominance means, common symptoms associated with estrogen dominance, and the link between fiber, digestion, and estrogen dominance.
Common symptoms of estrogen dominance
Estrogen dominance can occur for a number of reasons. One common cause is simply due to natural aging. As women reach their late 30s and early 40s and enter perimenopausia, they begin to experience less consistent ovulation. This inconsistency in ovulation leads to lower progesterone production (progesterone is produced as a result of ovulation), which can result in a hormonal imbalance of excess estrogen in relation to a woman’s progesterone production.
Other causes for too much estrogen relative to progesterone puede incluir Síndrome de ovario poliquístico (SOP), as well as endometriosis.
Possible signs of estrogen dominance
Estrogen dominance can produce una variedad de síntomas, some of which may include:
- Intense Síndrome premenstrual (SPM)
- Aumento de peso
- Mood changes
- Fatiga
- Hinchazón
- Sensibilidad mamaria
- Heavy and/ or irregular periods
- Insomnio
- Low libido
Natural Womanhood’s FAM Basics article on Estrogen shares a bit more about a few of the more serious estrogen dominance symptoms and risks, such as infertility, as well as increased risk for breast and endometrial cancers.
Common contributors to estrogen dominance
As hormonal imbalances can be influenced by medication or hormone therapies, working with a medical professional to determine root causes and the appropriate “detox” approaches may be beneficial. Some contributors to estrogen dominance are lifestyle related. In those cases, estrogen dominance can be managed or exacerbated by lifestyle choices. A woman’s nutrition, sleep quality, body weight and composition, stress, and caffeine intake can all come into play when it comes to reducing excess estrogen in the body.
We are now going to dig further into nutrition—specifically fiber and regular bowel movements—as a baseline to support the body’s daily “detoxing” of excess estrogen.
How good nutrition and regular bowel movements can help with estrogen dominance
Estrogen dominance is closely tied to digestive health through a specialized collection of gut bacteria called the estrobolome, which regulates how the body processes, metabolizes, and eliminates estrogen. The elimination of excess estrogen in the gut occurs through regular bowel movements.
Estrogen dominance is closely tied to digestive health through a specialized collection of gut bacteria called the estrobolome, which regulates how the body processes, metabolizes, and eliminates estrogen. The elimination of excess estrogen in the gut occurs through regular bowel movements.
There is a broad definition of “regular” when it comes to bowel movements. According to the Clínica Cleveland, the length of time between bowel movements can vary from person to person. Some people may have 1-3 bowel movements per day while others have 2-3 bowel movements each week. A guiding rule is that going more than 3 days between bowel movements is too long and can result in discomfort, pain, and all-around negative side effects. (However, as functional nutritionist Ginny Noce discussed in her interview on The Natural Womanhood Podcast, a good goal for most people is to have a daily bowel movement.)
Why fiber intake is critical for good hormone balance
Fiber binds to excess estrogen in the gut and encourages elimination by moving the excess estrogen through the bowels in a timely manner. Infrequent bowel movements allow for the excess estrogen to become reabsorbed into the bloodstream, leading to hormonal imbalance and its associated symptoms. But balance is critical: Too little fiber can worsen symptoms of estrogen dominance, and too much fiber can cause other uncomfortable symptoms.
Both soluble and insoluble fiber have their places in a healthy and balanced diet. For the sake of excess estrogen elimination, however, insoluble fiber is particularly crucial. Insoluble fiber adds bulk to bowel movements because it does not dissolve in water (the way soluble fiber does), instead passing through the digestive system intact. This speeds up the digestive system, prevents constipation, promotes regular bowel movements, and supports detox through waste elimination.
Best high-fiber foods for estrogen balance
- Whole wheat breads
- Seeds (flaxseed, chia seeds, sunflower seeds)
- Vegetables (especially cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts)
- Fruits (with the skin on them)
- Beans and legumes
Eating a diet filled with foods like these, all of which are high in insoluble fiber, can promote regular bowel movements.
Other good ways to “stay regular:” Exercise, hydration, and massage
Moving your body through exercise also helps keep waste moving through the bowels, and proper hydration helps the digestive system break down food, keeps stool soft, and prevents constipation.
Increasing fiber, being properly hydrated, and moving your body are great places to start when supporting regular bowel movements and the natural elimination of excess estrogen—and help prevent constipation. If, however, constipation discomfort is a burden at any point, the Masaje I love you (ILU) can help physically move stool through the digestive system.
Increasing fiber, being properly hydrated, and moving your body are great places to start when supporting regular bowel movements and the natural elimination of excess estrogen—and help prevent constipation.
The bottom line: Fiber, digestion, and estrogen balance work together
Excess estrogen in the body can wreak havoc on a woman’s life through a wide range of uncomfortable and undesirable symptoms. And while not every symptom can be resolved solely through lifestyle changes, simple lifestyle changes puede make a significant difference in how efficiently the body eliminates excess estrogen.
A primary way the body eliminates excess estrogen is through stool, so having regular bowel movements is crucial to “detoxing” excess estrogen. Appropriate hydration, exercise, and fiber intake all support healthy bowel movements and waste elimination, leading to elimination or excess estrogen and (hopefully) reduced symptoms associated with hormone imbalance.
