Question 1

What is a normal menstrual cycle length?

Accepted Answer

A typical cycle lasts 21–35 days, counted from Day 1 of your period to the start of the next. Variations up to 7 days are common; anything outside this range may warrant a chat with your GP. Track with an app to spot your pattern.

Question 2

What causes PMS bloating?

Accepted Answer

Progesterone slows gut motility, which can cause bloating before your period. Magnesium-rich foods such as spinach and dark chocolate, along with fermented foods, can ease symptoms and support digestion.

Question 3

Do seed cycling really work?

Accepted Answer

Small clinical studies suggest flax and pumpkin seeds in the follicular phase may improve oestrogen metabolism, while sesame and sunflower seeds in the luteal phase provide vitamin E to support progesterone. Evidence is promising but not conclusive—track symptoms for three cycles.

Question 4

What is the gut–hormone axis?

Accepted Answer

The gut–hormone axis describes how gut microbes influence hormone balance. The oestrobolome helps metabolise oestrogen; if imbalanced, excess oestrogen can be reabsorbed, worsening PMS or heavy periods. Fibre and polyphenol-rich foods help feed these microbes.

Question 5

Why do I bloat more before my period?

Accepted Answer

Rising progesterone slows gut motility and oestrogen fluctuations alter water retention. Research links low Bifidobacterium levels with worse PMS bloating—probiotic foods such as kefir and kimchi may help reduce discomfort.

Question 6

Should I change my diet in different cycle phases?

Accepted Answer

Yes. During the follicular phase (Days 1–14) focus on fermented foods and cruciferous vegetables to aid oestrogen detox. In the luteal phase (Days 15–28) boost magnesium and complex carbs to stabilise blood sugar and support progesterone.

Question 7

Is the pill affecting my gut microbiome?

Accepted Answer

Oral contraceptives may reduce microbial diversity and beneficial Bifidobacterium. After stopping the pill, focus on fibre and fermented foods for at least three months to restore gut balance and hormone regulation.

Question 8

How does perimenopause affect gut health?

Accepted Answer

Declining oestrogen during perimenopause reduces gut mucus and microbial diversity, increasing inflammation. Phytoestrogen-rich foods like linseeds and soy, plus bone broth, can support both hormone balance and gut barrier integrity.

Sarah, QLD