5 powerful herbs to nurture your gut (and support your hormones too)

Struggling with bloating, sluggish digestion or that constant feeling of being ‘off’? Your gut might be crying out for a bit of extra TLC. A happy gut doesn’t just mean smoother digestion. For midlife women, your gut health is closely linked to how your hormones behave too. In this article, we’ll explore five time-tested herbs that support the gut – with added benefits for hormonal balance, energy, and mood. Think of them as little green allies for your gut and your glow.

Your Gut-Hormone Connection

Before we dive into the herbs, it’s worth touching on why gut health matters so much in midlife. Your gut plays a key role in clearing excess oestrogen, manufacturing feel-good neurotransmitters like serotonin, and supporting your immune system. When your digestion is off, your hormones often are too – this can lead to mood swings, hot flushes, fatigue and stubborn weight. Supporting your gut is one of the most powerful ways to feel more like you again.

Here are five herbs I often recommend (and personally love) for gut and hormone support:

• Slippery Elm
• Marshmallow Root
• Turmeric
• Fennel
• Ginger

(See the bottom of the article for my favourite brands and links)

Slippery Elm

Slippery elm is like a gentle hug for your digestive system. It’s rich in mucilage, which a gooey substance that coats and calms the digestive tract. If you’re struggling with acid reflux, IBS symptoms or post-antibiotic digestive discomfort, slippery elm can be a real comfort. For women in mid life, stress and gut symptoms often flare up together, this herb can be especially helpful.

It is usually in powder form and can be mixed into yoghurts or smoothies, or into a drink if you prefer. It absorbs the liquid and forms a gel like consistency. If you are taking slippery elm ensure you stay well hydrated.

Marshmallow Root

Don’t let the name fool you – this isn’t the fluffy pink stuff from your childhood. Marshmallow root works similarly to slippery elm, soothing inflamed or irritated tissue. It can be particularly helpful if you’re prone to bloating, heartburn, or feeling ‘raw’ inside.

It’s lovely for calming urinary tract irritation too, which can crop up more often post-menopause. Similarly it can also support skin hydration if you are noticing dryness or sensitivity.

Turmeric – the golden all-rounder

Turmeric is a star player when it comes to reducing inflammation, and that includes inflammation in the gut. Its active compound, curcumin, supports liver detoxification, which is essential for hormone clearance. If you’re feeling puffy, tired or like your metabolism has hit the brakes, turmeric can be a brilliant addition.

Turmeric is notoriously difficult to absorb, so including it in supplements, tea and added to food is super helpful. Always try to combine with a little black pepper and healthy fat (like olive oil) to boost absorption.

Fennel

Fennel seeds have been used traditionally, for many years, after meals to ease wind and bloating. Which are sumptoms many midlife women know all too well. But fennel also has mild phytoestrogen properties, which means it can gently support hormonal balance, particularly oestrogen levels, during perimenopause and beyond.

Fennel tea after a meal is a quick and calming way to support digestion and reducing bloat, and it taste great too!

Ginger

Ginger isn’t just for colds. It helps stimulate digestion, reduce nausea and encourage the natural movement of the gut (known as peristalsis). If your digestion has slowed down or you’re experiencing constipation, again something that can worsen with hormonal shifts, then ginger might be your new best friend. It also helps reduce inflammation and supports circulation.

It has many different uses and you can add it freshly grated into a warm lemon water for a soothing drink, or added to soups and stews to add depth and warms. Dried ginger has a slightly sweeter taste and is great in baking.

Final thoughts

When it comes to balancing your hormones in midlife, don’t overlook the power of your gut. Herbs like slippery elm, marshmallow root, turmeric, fennel and ginger can help soothe, support and stimulate your digestive system – while also giving your hormonal health a gentle lift. Whether you’re struggling with bloating, fatigue, low mood or just not feeling quite yourself, starting with your gut is a wise first step.

Want to feel more like you again?
If you’re curious about how to use these herbs safely – or how to create a gut-friendly routine that fits your life – I’d love to help. This is exactly the kind of thing we explore in my 1:1 sessions and inside the Transformation Programme. Because small shifts really can create a big difference.

A quick note about supplements:
I’ve shared some of my favourite herbal options below, but it’s always worth remembering that even natural remedies can have powerful effects. If you’re on medication, managing a health condition, or you’re not sure what’s right for you, do speak to your GP or a qualified practitioner first. Supplements should be chosen carefully and taken with the same respect you’d give any other form of support.

having said that, here are a few tried-and-tested favourites I often recommend for gut and hormone support – especially for women navigating midlife changes. Don’t forget to use my Natural Dispensary code WHILL10 to get a discount on any that you choose.