The Gut Struggle is Real: Why Healing Your Gut is Essential for PCOS Relief
If your gut feels like a war zone, you're not alone.
Gas. Bloating. Constipation. Diarrhea. Food intolerances. Stomach pain after meals. Acne. Brain fog. Fatigue. Anxiety. These aren’t random symptoms. They’re often signs of gut dysbiosis — when the balance of good and bad bacteria in your gut has been thrown off, creating chaos in your entire body.
And if you have PCOS? Your gut issues are likely even more pronounced.
The Gut-PCOS Connection: More Than Just Bloating
Women with PCOS are more likely to experience gut issues than the general population. Research shows:
Higher levels of intestinal permeability (aka "leaky gut") in PCOS
Chronic low-grade inflammation linked to gut bacteria imbalance
Altered microbiome diversity, with fewer beneficial bacteria like Lactobacillus and Bifidobacterium
Insulin resistance, which disrupts the gut-liver axis and fuels inflammation
This means your hormones, metabolism, skin, and even mental health are being influenced by your gut every single day.
What Gut Imbalance Feels Like
Here are some signs your gut may be crying out for help:
Constant bloating, especially after meals
Irregular or uncomfortable bowel movements
Feeling "full" or heavy even after small meals
Skin breakouts, especially cystic acne
Food cravings (especially sugar)
Histamine intolerance (reactions to fermented foods, wine, or vinegar)
Low energy despite eating well and sleeping
Anxiety, irritability, or depressive symptoms
Sound familiar? Then it might be time to show your gut some love.
Why Gut Health Impacts Your Hormones
Here’s a breakdown of the science:
Your gut bacteria produce enzymes that help metabolize estrogen. Poor gut health = poor hormone clearance.
The gut lining acts as a barrier to toxins and inflammation. When it's compromised (aka leaky gut), inflammatory molecules like LPS (lipopolysaccharides) leak into the bloodstream, triggering immune responses that worsen PCOS symptoms.
Gut bacteria regulate blood sugar and insulin sensitivity, both of which are foundational in managing PCOS.
The gut also affects thyroid hormone conversion, which can be impaired in many people with PCOS.
In short, healing your gut helps you regulate your entire endocrine system.
Actionable Steps to Support Gut Healing (and PCOS Relief)
1. Eat More Prebiotic & Fiber-Rich Foods
Include foods like garlic, onions, asparagus, flaxseeds, and green bananas.
Aim for 25-35g of fiber per day, especially from veggies, seeds, and legumes.
2. Remove Gut Irritants (at least temporarily)
These include processed foods, refined sugars, seed oils, alcohol, and sometimes gluten or dairy.
Notice how your body responds to common triggers like coffee, nightshades, or high-histamine foods.
3. Add Gut-Supporting Supplements (with guidance)
Probiotics: Look for multi-strain options with Lactobacillus and Bifidobacterium
Digestive enzymes before meals
L-glutamine for gut lining repair
Magnesium citrate for constipation
4. Support Stomach Acid
Low stomach acid = poor digestion = bloating and nutrient deficiency
Try lemon water or apple cider vinegar before meals to naturally support acid levels (unless you have reflux)
5. Nervous System Support
Stress and anxiety impair digestion
Incorporate breathwork, gentle yoga, walking, or meditation
Try the "rest & digest" habit: take 3 deep breaths before every meal
6. Ditch the All-Or-Nothing Mindset
Healing your gut takes time
Focus on consistency, not perfection
Final Thoughts
Gut healing isn’t about eliminating more foods or being scared of what you eat. It’s about reconnecting with your body, giving it what it truly needs to thrive, and understanding that your gut and hormones are deeply intertwined.
If you’re struggling with PCOS, the digestive system is a powerful place to start. And if you need help personalizing your healing journey, I’m always here to help.
DM me @pcoswithmaya or email me at thecurehealthlab@gmail.com if you're ready to rebalance your gut and hormones—together.
