Women’s Day 2025: Keep your gut healthy with these diet tips and home remedies

Benefits of lemon honey water: One of the most popular detox drinks, lemon and honey water helps to flush out toxins from the body (Image: Canva)

A woman’s gut health plays a vital role in regulating oestrogen levels, which impacts the menstrual cycle, menopause, and fertility. It supports immunity and digestion and prevents hormonal imbalance that can lead to irregular periods of mood, swings, and PCOS.

A study published in PubMed shows that gynaecological issues like PCOS and endometriosis can disturb gut health, creating a cycle with poor gut health versus symptoms and leading to further hormonal imbalance.

The gut microbiome influences hormone metabolism, including oestrogen, cortisol, and insulin, which regulate mood, weight, and reproductive health,  says Dr Atul Sharma, Clinical Director Department of Gastroenterology and Hepatology, Marengo Asia Hospitals, Gurugram. “An imbalanced gut can lead to oestrogen dominance, irregular periods, PCOS and mood swings. Poor digestion and inflammation can stress, adrenal glands, affecting cortisol and thyroid function,” he explains.

Also read | Boost gut health: 10 healthy habits to prevent bloating, constipation, irritable bowel syndrome

Speaking about improving gut health for hormonal balance, Dr Sharma recommends a few strategies: “Include probiotics, also known as the good bacteria, and prebiotics, the fibre that feeds good bacteria, in your diet. Eat fermented foods like yoghurt, kimchi, and kombucha and increase your intake of leafy greens, whole grains, and omega-3 fatty acids.”

He also suggests practising stress management through sleep, exercise and meditation. “Staying hydrated and eating liver-supporting foods like broccoli, cabbage and spinach is also helpful,” he says.

While maintaining a healthy diet is important, you can also include simple home remedies to support your gut health. Here are some home remedies that have been traditionally used to improve digestion, reduce bloating, and maintain a healthy gut balance:

• Cumin: It is also called jeera. It improves digestion by stimulating digestive enzymes and reducing bloating. Drinking cumin water in the morning helps to flush out toxins from the body and promotes better bowel movements. Regular intake can also provide relief from acidity and indigestion.

• Lemon and honey water: One of the most popular detox drinks, lemon and honey water helps to flush out toxins from the body. Lemon maintains the pH balance in the stomach, while honey soothes the gut lining. This drink helps improve digestion, boost metabolism, and prevent constipation.

• Aloe vera juice: Aloe vera is known to soothe the stomach lining and reduce inflammation. It also promotes the growth of healthy gut bacteria and supports regular bowel movements. Drinking aloe vera juice is especially helpful for those suffering from acidity, constipation, or bloating.

• Turmeric milk: Turmeric contains curcumin, a powerful anti-inflammatory compound that improves digestion and boosts immunity. Known popularly as haldi doodh, a warm glass of turmeric milk helps to heal the gut lining, reduce inflammation, and protect against infections.