The estrabolome is the part of the microbiome that is responsible for detoxifying estrogen. Although both men and women have this portion of the microbiome, it's especially important for women, due to the significant amount of estrogen that the ovaries produce.
Women are especially at risk of excreting too much, or re-absorbing too much estrogen if things are out of balance. When too much estrogen is re-absorbed, it's especially dangerous, because that was the very estrogen that the body was trying to get rid of.
By supporting gut health, you will be supporting the estrabolome, but there are a few intentional, specific steps that you can take to do so properly. The most important things to remember for estrabolome health will be: gentle fiber, probiotics, and b-glucans.
1. Add In Gut Friendly Fiber
Raw carrots (of course), well cooked mushrooms (I suggest oyster mushrooms), bamboo shoots, and broccoli sprouts will all be gut friendly fiber options that will support the estrabolome by preventing estrogen absorption. My suggestion is to try to focus on adding in one of these fibrous slowly. While it would be ideal to get a mix of all of these options, if you can only get one in, carrots might be the easiest option. Try eating one raw daily, or making a raw carrot salad to enjoy with lunch or dinner.
2. Add in Specific Probiotic Strains
Lactobacillus acidophilus and lactobacillus gasseri have been found to be beneficial for those who are struggling with estrogen dominance conditions, like endometriosis. In addition to a spore based probiotic, a broad spectrum lactobacillus probiotics might be a good option for you if you are struggling with PCOS or endometriosis.
3. Be Mindful of Beta Glucans
Beta glucans are helpful for managing estrogen and even helping prevent breast cancer.
Oats, barley, some mushrooms (reishi, shiitake, maitake), seaweed and algae are all great sources of beta glucans. You can get creative and add mushroom powders to smoothies or coffees, and you can add add seaweed or algae to savory asian dishes.
If your are struggling with gut health or hormonal health, remember that the two are connected. Through working with a nutritional practitioner (like myself), you will be able to identify what you need in order to bring balance and restoration to both. To make sure you can get a 2022 spot with me if you are in need of support, click here.
