Hormones like oestrogen are metabolised in the liver through a two-phase detoxification process. Once processed, these metabolites are eliminated via the bile and excreted through the bowel.
However, if:
- Liver detoxification pathways are sluggish
- Fibre intake is low
- Bowel motions are irregular
- The gut microbiome is imbalanced
…oestrogen metabolites can be reabsorbed into circulation. This process, sometimes influenced by an enzyme called beta-glucuronidase (produced by certain gut bacteria), may contribute to symptoms such as acne, breast tenderness, heavy periods and PMS.
Supporting detoxification isn’t about removing toxins aggressively, it’s about improving the efficiency of these natural elimination pathways.
Key Ways to Support Hormone Detoxification
1. Prioritise Daily Bowel Movements
Regular bowel movements are essential for eliminating metabolised hormones. Aim for at least one well-formed bowel motion daily. Increasing fibre (around 30g per day), hydration and plant diversity can significantly improve elimination.
2. Support Liver Function with Nutrients
The liver requires adequate protein, B vitamins, magnesium and antioxidants to carry out detoxification. Including high-quality protein at each meal and plenty of colourful vegetables (especially cruciferous vegetables like broccoli, cauliflower and kale) provides key compounds that assist oestrogen metabolism.
3. Eat 30–40 Different Plant Foods Per Week
Plant diversity supports a balanced microbiome, which plays a central role in hormone clearance. A diverse microbiome helps regulate beta-glucuronidase activity and reduces the likelihood of hormone recirculation.
4. Reduce Toxic Load Where Practical
While we can’t eliminate all environmental exposures, small shifts such as reducing plastic food storage, choosing cleaner skincare products and improving indoor air quality, can reduce overall burden on detoxification pathways.
5. Support Skin as an Elimination Organ
The skin can act as a secondary route of elimination when internal pathways are overloaded. Prioritising hydration, sweating through exercise, and supporting lymphatic flow (through movement, massage or dry body brushing) can assist circulation and waste removal.
