Why women's gut health deserves its own spotlight

While gut health matters for everyone, it’s time for the female gut to take centre stage. A number of studies show women are more likely than men to experience issues like bloating, constipation, and irritable bowel syndrome (IBS). The female gut is shaped by unique factors (like anatomy, hormones, and different life stages, from menstruation to menopause) that male-focused research has often overlooked. For some time, this gender research gap has left women with more questions than answers. In this blog, we explore what makes the female gut different, why you should care, and practical ways to support gut health at every life stage.

But first, a quick note about the gender gap in medical research

Historically, most medical studies, whether in humans or animals, focused exclusively on male participants, which has left female health underrepresented in medical research.1 The result? Significant gaps in our understanding of the female gut and limited guidance for women navigating life stages that affect digestion, immunity, metabolism, and mental wellbeing. The good news is that this is slowly changing. Here’s what the latest research tells us so far.

How the female gut differs from the male gut

So, what sets the female gut apart? It’s a combination of physiology, hormones, life stages, and social factors.

1. Physiology in action

Studies show that women have significantly longer colons, with some suggesting lengths up to 7-10 cm greater than men.2 This anatomical difference contributes to longer gastrointestinal transit times, meaning food takes more time to move through the digestive system. Indeed, research shows that colonic transit time can be twice as long (about 14 hours longer) in women compared with men.3-5 Slower transit increases the likelihood of bloating, constipation, and abdominal discomfort. These structural and functional differences create a baseline variation in gut physiology that interacts with hormones, the microbiome, and lifestyle factors to shape overall female gut health.

2. Female hormones and life stages

The natural hormonal fluctuations women experience profoundly influence motility, microbiome composition, and gut health symptoms. 

Menstrual cycle:
The gut can feel very different at various points of the menstrual cycle, thanks to our shifting hormones. During the follicular phase (the first half of the cycle, leading up to ovulation), oestrogen rises while progesterone remains low, which can speed up gut transit and sometimes make bowel movements looser. Around ovulation, oestrogen peaks, which may temporarily improve gut motility and reduce bloating for some women.

In the luteal phase (after ovulation), progesterone rises and slows colonic transit. This is when many women experience bloating, gas, abdominal cramps, and constipation. As we reach menstruation, dropping progesterone and oestrogen levels, combined with uterine contractions (caused by prostaglandins), can stimulate looser or more urgent bowel movements. Period poos, anyone? This is backed up by small studies that suggest symptoms are worse during menstruation than other phases of the cycle for women with IBS.6

Pregnancy:
Pregnancy brings dramatic hormonal and anatomical changes that affect the gut. Elevated progesterone and estrogen, combined with the physical expansion of the uterus, slow gut transit and alter microbiome composition. These adaptations help support nutrient absorption and immune tolerance for the developing foetus, but they also commonly result in digestive symptoms such as bloating, constipation, and reflux for mum. Postpartum, hormone levels gradually normalise, although microbial shifts can persist for several months.

Perimenopause and menopause:
As oestrogen and progesterone decline during perimenopause and menopause, several aspects of gut health are affected, including gut motility, microbial diversity, and inflammation. The oestrobolome - a group of gut bacteria that metabolises and recycles oestrogens - becomes less active, which can lower circulating oestrogen and cause shifts in the gut microbiome. Menopause is also linked to a drop in short-chain fatty acids (SCFAs), key microbial compounds that support gut barrier integrity, regulate inflammation, and influence metabolism.7 Together, these changes can increase gut permeability, trigger low-grade inflammation, and impact metabolic and cardiovascular health in women.

3. Other influences

Women experience higher rates of gut health conditions like IBS, coeliac disease, and inflammatory bowel disease (IBD) compared with men. However, women often wait a long time before seeking help. Research suggests that women often attribute bloating, constipation, diarrhoea, or abdominal pain to dietary choices, stress, or lifestyle factors rather than an underlying medical condition. This tendency can delay diagnosis and treatment, potentially prolonging discomfort and complicating management of chronic gut conditions. 

How to support the female gut

Supporting the female gut does not have to be complicated. Here are some evidence-based strategies:

1. Fibre intake

Dietary fibre is essential for a healthy gut. A high-fibre diet has been shown to improve colonic transit time, promote regular bowel movements, and improve immune, metabolic, and even brain health. Fibre also helps our gut microbes produce key substances called SCFAs that support gut barrier integrity and regulate inflammation.8-9 Aim for 30 grams daily from fruits, vegetables, whole grains, legumes, nuts, and seeds.

2. Fermented foods

Fermented foods such as yogurt, kefir, fermented cottage cheese, kimchi, sauerkraut, and other fermented vegetables provide natural sources of beneficial live microbes. One study found that consuming fermented foods daily led to an increase in overall gut microbiome diversity and decreased inflammatory markers.10 The study observed stronger effects from larger servings, although we’d recommend starting with low doses and building up over time. 

3. Hydration

Consuming plenty of water supports gut motility, reduces bloating, and can prevent constipation. Adding natural flavour enhancers like a squeeze of lemon or lime can encourage regular water intake.

4. Stress management

Stress profoundly affects gut motility, microbiome health, and intestinal barrier function. Practices such as mindfulness meditation, yoga, regular physical activity, and prioritising sufficient sleep can improve gut health and reduce stress-related digestive symptoms.

5. Seek professional advice 

Even with lifestyle strategies, if you experience persistent gut symptoms, you should consult a healthcare professional. Early recognition and intervention can improve symptom management, prevent complications, and support long-term gut and overall health.

Takeaway

The female gut is pretty incredible, connected to nearly every aspect of our health. Paying attention to what we eat, how we move, manage stress, and seek care when needed can help it run smoothly and support you in the long term.

References

1. Merone L, Tsey K, Russell D, Nagle C. Womens Health Rep (New Rochelle). 2022 Jan 31;3(1):49-59. Sex Inequalities in Medical Research: A Systematic Scoping Review of the Literature - PubMed

2. Utano K, Nagata K, Honda T, Kato T, Lefor AK, Togashi K. Jpn J Radiol. 2022 Mar;40(3):298-307. Bowel habits and gender correlate with colon length measured by CT colonography - PubMed

3. Narayanan SP et al. Mayo Clin Proc. 2021 Apr; 96(4):1071-1089. Sex- and Gender-Related Differences in Common Functional Gastroenterologic Disorders - PubMed

4. Degen LP, Phillips SF. Gut. 1996 Aug;39(2):299-305 Variability of gastrointestinal transit in healthy women and men - PubMed 

5. Jung HK, et al. Korean J Intern Med. 2003 Sep;18(3):181-6 Effects of gender and menstrual cycle on colonic transit time in healthy subjects - PubMed

6. Bharadwaj S, Barber MD, Graff LA, Shen B. Gastroenterol Rep (Oxf). 2015 Aug;3(3):185-93. Symptomatology of irritable bowel syndrome and inflammatory bowel disease during the menstrual cycle - PubMed

7. Liaquat M, Minihane AM, Vauzour D, Pontifex MG. Post Reprod Health. 2025 Jun;31(2):105-114. The gut microbiota in menopause: Is there a role for prebiotic and probiotic solutions? - PubMed

8. Liu P, Wang Y, Yang G, Zhang Q, Meng L, Xin Y, Jiang X. Pharmacol Res. 2021 Mar;165:105420. The role of short-chain fatty acids in intestinal barrier function, inflammation, oxidative stress, and colonic carcinogenesis - PubMed

9. Tan J, McKenzie C, Potamitis M, Thorburn AN, Mackay CR, Macia L. Adv Immunol. 2014;121:91-119. The role of short-chain fatty acids in health and disease - PubMed

10. Wastyk HC, et al. Cell. 2021 Aug 5;184(16):4137-4153.e14. Gut-microbiota-targeted diets modulate human immune status - PubMed