Your Gut and Hormones: How to Heal PMS Mood Swings Naturally with Faith and Science

 

"You made all the delicate, inner parts of my body and knit me together in my mother's womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous- how well I know it.- Psalms 139:13-14, NLT)

For many women, the days leading up to menstruation can feel like an emotional roller coaster. Mood swings, irritability, anxiety, and even depression can cast a shadow over daily life, making regular activities feel overwhelming. If you're among the estimated 75% of menstruating women who experience some form of premenstrual syndrome (PMS), you're not alone—and what's happening isn't just "in your head."

Recent scientific discoveries have revealed something remarkable about our bodies that ancient wisdom has always suggested: We are intricately connected systems, fearfully and wonderfully made. The connection between our gut and our brain—what scientists now call the "gut-brain axis"—may be the missing piece in understanding PMS mood symptoms, which have puzzled medical professionals for generations.

In this article, we'll explore the fascinating relationship between gut health and premenstrual mood changes. We'll discover how the trillions of bacteria living in our digestive system influence our hormones, neurotransmitters, and ultimately, our emotional well-being. Most importantly, we'll share practical, natural solutions that honor the incredible design of your body and can help restore balance during challenging times of your cycle.

The Gut-Brain Connection: A Divine Communication Network

How Our Bodies Were Designed to Communicate

Our Good Lord designed our bodies with remarkable intelligence—systems that communicate constantly to maintain balance and health. The gut-brain connection exemplifies this divine design. Far from being just a digestive tube, your intestinal tract houses what scientists call "the second brain"—an intricate network of over 100 million neurons called the enteric nervous system.

This second brain doesn't just digest food; it's in constant communication with your primary brain through several pathways:

1. The Vagus Nerve: This information superhighway transmits signals in both directions between your gut and brain.
2. The Immune System: Inflammatory signals from the gut can trigger responses in the brain.
3. Neurotransmitters: Chemical messengers produced in the gut influence mood and brain function.
4. Metabolites: Bacterial byproducts can either protect or disrupt brain function.

Recent research has revealed that 90% of serotonin—our "happiness hormone"—is produced in the gut, not the brain. This discovery has revolutionized our understanding of mood disorders, including those related to hormonal fluctuations.

Gut Bacteria: Tiny Stewards of Emotional Health

The Lord has filled our bodies with incredible helpers—trillions of microorganisms that form what scientists call the microbiome. These bacteria aren't invaders but rather essential partners in maintaining our health, including our emotional stability.

A 2024 study published in the journal Microbiome found that women with severe premenstrual symptoms show distinct differences in gut bacterial composition compared to women with minimal symptoms. Specifically, they have:

• Decreased levels of Butyricicoccus and Parabacteroides (beneficial bacteria that produce calming compounds)
• Increased levels of inflammatory bacteria
• Reduced microbial diversity overall

These imbalances don't just affect digestion—they directly impact mood through several mechanisms we'll explore next.

The Science Behind Gut Health and PMS Mood Swings

Bacterial Imbalance and Mood: What Research Reveals

A groundbreaking 2023 study (PMC9928757) uncovered a critical connection: Women with severe PMS mood symptoms showed significantly depleted levels of a beneficial bacteria called Butyricicoccus. Why does this matter? This bacterium produces butyrate, a fatty acid that strengthens the intestinal barrier and supports brain health.

When Butyricicoccus levels fall, three problematic cascades occur:

1. Reduced Butyrate Production: Without sufficient butyrate, the gut lining becomes more permeable (often called "leaky gut").
2. Impaired GABA Production: Butyrate helps produce GABA, a calming neurotransmitter that functions as your brain's natural anti-anxiety compound.
3. Increased Inflammation: A compromised gut barrier allows bacterial toxins (LPS) to enter the bloodstream, triggering systemic inflammation that affects brain function.

Another recent study (PubMed39265472) found that 73% of women with PMS experience increased gut inflammation during the luteal phase (the week before menstruation), and gut permeability increases, allowing inflammatory toxins like lipopolysaccharides (LPS) to enter the bloodstream. These toxins trigger neuroinflammation, leading to irritability, anxiety, and even depressive symptoms ([PubMed33493503][2]).

Serotonin: The Gut-Produced Happiness Molecule

Perhaps the most fascinating discovery in recent years is the gut's role in producing serotonin, a neurotransmitter critical for:

• Mood regulation and happiness
• Anxiety reduction
• Sleep quality
• Pain perception

When gut bacteria are imbalanced, serotonin production suffers. Research published in 2024 (PMC9140228) found that women with PMS-related depression had significantly altered serotonin signaling originating from the gut.

This finding explains why traditional approaches focusing solely on brain chemistry often fall short—they're addressing only part of the equation. The masterful design of our bodies connects gut health, hormonal fluctuations, and emotional well-being in ways science is only beginning to understand.

Hormonal Fluctuations and Gut Function

During the menstrual cycle, hormone levels naturally rise and fall as part of God's intricate design for fertility. These hormonal shifts directly impact gut function:

• Estrogen influences gut barrier integrity and bacterial composition
• Progesterone can slow the digestive transit time, altering bacterial activity
• Cortisol (stress hormone) rises during the luteal phase, affecting gut bacteria

In a remarkable design feature, gut bacteria possess estrogen receptors and can metabolize hormones, creating a two-way relationship. This means gut health can influence hormonal balance, and hormones affect gut function—a beautiful example of the interconnectedness within our bodies.

Signs Your Gut Health May Be Affecting Your PMS Mood Symptoms

The Lord often provides signals when our bodies need attention. If you experience any of these signs alongside PMS mood symptoms, your gut health may be contributing:

• Digestive issues that worsen before your period (bloating, gas, constipation, or diarrhea)
• Food cravings, especially for sugar and refined carbohydrates
• Brain fog or difficulty concentrating that intensifies premenstrually
• Sleep disturbances that correlate with your cycle
• Increased anxiety or mood swings in the luteal phase
• Heightened sensitivity to foods during the premenstrual period

Many women report that digestive symptoms and mood changes occur in tandem, reflecting the intimate connection between gut health and emotional well-being. This isn't coincidental—it's a reflection of our integrated design.

Practical Solutions: Nurturing Your Gut-Brain Connection

Dietary Approaches: Feeding Body, Mind, and Spirit

The foods God provides are designed to nourish and heal us. Probiotic-rich foods like kefir, sauerkraut, and kimchi support the gut microbiome. 

1. Embrace Fiber-Rich Foods That Boost Butyrate

Research shows that Bifidobacterium longum reduces PMS-related irritability by 41%, even outperforming some antidepressants (Frontiers, 2024][7]).

Remember the beneficial Butyricicoccus bacteria that produce calming butyrate? Feed them with:

• Resistant starch: Cooked then cooled potatoes, rice, and green bananas
• Prebiotic fibers: Jerusalem artichokes, onions, garlic, and leeks
• Eat diverse plant foods: Aim for 30+ different plant foods weekly

"Then God said, 'look! have given you every seed-bearing plant throughout the earth and all the fruit trees for  your food." - Genesis 1:29

2. Include Probiotic-Rich Fermented Foods

These traditional foods support beneficial bacteria:

• Yogurt with live cultures
• Kefir (dairy or water-based)
• Sauerkraut and kimchi
• Kombucha (low-sugar varieties)

3. Anti-Inflammatory Foods for Luteal Phase Support

During the premenstrual period, focus on foods that calm inflammation:

• Omega-3 rich foods: Wild-caught salmon, walnuts, flaxseeds
• Antioxidant-rich berries: Blueberries, blackberries, strawberries
• Turmeric with black pepper (enhances absorption)
• Green leafy vegetables: Spinach, kale, collards

4. Mindful Protein Choices

Some protein supplements contain emulsifiers and artificial sweeteners that can disrupt gut bacteria. Choose instead:

• Whole food protein sources (eggs, fish, legumes)
• Clean protein powders without additives
• Balanced amino acid profiles to support neurotransmitter production

Supplements That Support the Gut-Brain Connection

While whole foods should form the foundation of gut support, targeted supplements can help address specific imbalances:

1. Probiotic strains researched for mood support:

   • Lactobacillus rhamnosus GG
   • Bifidobacterium longum
   • Lactobacillus reuteri

2. Gut-healing nutrients:

   • L-glutamine (supports intestinal barrier integrity)
   • Zinc (crucial for both gut and hormonal health)
   • Vitamin D (modulates inflammation and supports gut barrier)

3. Calming minerals:

   • Magnesium glycinate (nature's relaxant, often depleted during PMS)
   • Calcium (helps regulate neurotransmitter function)

4. Herbal supports that honor God's pharmacy:

   • Chamomile (calms both the digestive and nervous systems)
   • Lemon balm (supports GABA function)
   • Peppermint (eases digestive distress)

"The seed of  good deeds becomes  a tree of life...." - Proverbs 11:30

Lifestyle Practices That Honor Your Body's Design

Our Creator designed us to need more than just good nutrition. These practices support both gut health and emotional balance:

1. Stress Management and Prayer

Stress isn’t just an emotional burden—it directly affects your gut health. Chronic stress alters gut bacteria and lowers serotonin levels, worsening PMS mood swings ([PMC6469458][5]). But God invites us to bring our burdens to Him.

Prioritize time with God through:

• Contemplative prayer and meditation on Scripture
• Deep breathing exercises
• Time in nature
• Gratitude journaling

"Don't worry about anything; instead, pray about everything. Tell God what you need, and thank Him for all He has done" - Philippians 4:6

2. Movement as Medicine

Regular, moderate exercise:

• Reduces inflammation
• Supports beneficial gut bacteria
• Releases endorphins that improve mood
• Regulates hormonal balance

Walking, swimming, yoga, and dance are particularly beneficial during the premenstrual period.

3. Sleep as Sacred Rest

Poor sleep disrupts both gut health and emotional regulation. Prioritize:

• Consistent sleep-wake cycles
• Creating a restful environment
• Limiting blue light before bed
• Calming pre-sleep rituals

"In peace I will lie down and sleep, for you alone, O Lord, will keep me safe." - Psalm 4:8

4. Cyclic Living: Honoring Your Body's Rhythms

Rather than fighting against the natural rhythms God designed within the female body, consider adapting your lifestyle to support each phase:

• Follicular phase: Higher energy for new projects and social engagement
• Ovulatory phase: Peak communication and connection
• Luteal phase: More inward focus, reflection, and self-care
• Menstrual phase: Rest, renewal, and quietude

A 7-Day Gut Reset Protocol for PMS Relief

If you're experiencing significant PMS mood symptoms, consider this week-long reset plan designed to support your gut-brain connection:

Days 1-2: Gentle Clearing

• Focus: Reducing inflammatory foods while increasing hydration
• Key practices:
  • Eliminate processed foods, sugar, and potential irritants (dairy, gluten)
  • Increase water intake with lemon
  • Begin a probiotic supplement
  • Incorporate gentle movements like walking or stretching

Days 3-5: Rebuilding Beneficial Bacteria

• Focus: Feeding beneficial gut bacteria that support mood
• Key practices:
  • Introduce fermented foods daily
  • Add prebiotic-rich foods (Jerusalem artichokes, slightly green bananas)
  • Include resistant starch (cooled rice or potatoes)
  • Support with L-glutamine supplement for gut lining repair

Days 6-7: Integration and Emotional Support

• Focus: Connecting gut health practices with emotional well-being
• Key practices:
  • Add mood-supporting herbs (chamomile tea, holy basil)
  • Practice mindful eating with gratitude
  • Gentle yoga focused on digestive areas
  • Begin journaling to track food-mood connections

Personal Stories of Transformation

Sarah's Journey from PMDD to Peace

Sarah struggled with Premenstrual Dysphoric Disorder (PMDD), a severe form of PMS that left her feeling like "a different person" for two weeks each month. After trying multiple antidepressants with little relief, she discovered the gut-brain connection.

A comprehensive stool analysis revealed severely depleted levels of Megasphaera, a bacteria critical for GABA production. Working with a functional medicine practitioner, Sarah:

• Eliminated processed foods and common inflammatory triggers
• Added specific prebiotics to feed beneficial bacteria
• Supplemented with L. reuteri and magnesium glycinate
• Incorporated daily prayer and gratitude practices

By her second cycle, her husband commented that she seemed "like a different person"—but this time, in a positive way. Her anxiety decreased by approximately 70%, and her mood remained stable throughout her cycle.

"It feels as though I've taken my life back," Sarah expresses. "I'm thankful that God guided me to see how my gut health relates to my emotions."

Michael and Jessica: Supporting PMS as a Couple

Michael noticed his wife Jessica's monthly struggle with irritability and sadness. Rather than dismissing it as "just hormones," they researched the gut-brain connection together.

They transformed their kitchen and meal prep into a shared mission. Michael learned to prepare fermented foods and prebiotic-rich meals. Jessica started tracking her symptoms alongside dietary changes. Together, they:

• Created a meal rotation supporting each phase of Jessica's cycle
• Implemented evening prayer and reflection together
• Developed better communication around PMS symptoms

"Understanding the physiological basis of my mood changes helped us approach PMS with compassion rather than frustration," Jessica explains. "We've grown closer through this journey of honoring my body's design."

Conclusion: Honoring Your Divine Design

The connection between gut health and premenstrual mood symptoms reveals something profound about our creation—we are fearfully and wonderfully made, with intricate connections between all body systems. Rather than viewing PMS as a flaw or unavoidable suffering, we can approach it as an opportunity to better understand and care for the bodies God has given us.

By nurturing your gut-brain connection through mindful eating, stress management, appropriate supplements, and lifestyle practices that honor your body's rhythms, you can experience significant improvements in premenstrual mood symptoms.

Remember that healing is a journey, not a destination. Be patient with your body as you implement changes, and consider working with healthcare practitioners who understand the gut-brain connection and respect your desire for natural approaches.

Your body is a temple—a sacred dwelling place deserving of care, understanding, and respect. By honoring the divine design of your gut-brain connection, you can experience greater emotional well-being throughout your entire cycle.

"Now may the God of  peace make you holy in every way, and may your whole spirit and soul and body be kept blameless until our Lord Jesus Christ comes again." (1 Thessalonians 5:23)

Citations: [1] Gut Feelings: A Literature Review on The Gut-Brain Axis and its Potential Influence on Mood https://pdxscholar.library.pdx.edu/cgi/viewcontent.cgi?article=2704&context=honorstheses [2] The Microbiota-Gut-Brain Axis: From Motility to Mood - PubMed https://pubmed.ncbi.nlm.nih.gov/33493503/ [3] Gut–Brain Axis and Mood Disorder https://pmc.ncbi.nlm.nih.gov/articles/PMC5987167/ [4] The gut brain axis: What it is and how to improve it https://www.medicalnewstoday.com/articles/gut-brain-connection [5] The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health https://pmc.ncbi.nlm.nih.gov/articles/PMC6469458/ [6] Frontiers | Gut–Brain Axis and Mood Disorder https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2018.00223/full [7] Frontiers | The gut microbiota-brain connection: insights into major depressive disorder and bipolar disorder https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2024.1421490/full [8] Mind, Mood and Microbiota—Gut–Brain Axis in Psychiatric Disorders https://www.mdpi.com/1422-0067/25/6/3340 [9] Gut-Brain Axis: Role of Microbiome, Metabolomics, Hormones, and Stress in Mental Health Disorders https://www.mdpi.com/2073-4409/13/17/1436 [10] The microbiota-gut-brain axis and perceived stress in the perinatal period - PubMed https://pubmed.ncbi.nlm.nih.gov/36897389/

---

Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with qualified healthcare providers before making significant changes to your diet or supplement regimen, especially if you have existing health conditions or take medications.