#BodyTalkWithCosmo: Everything you know about gut health could be a lie—here’s why

“Trust your gut,” they say—but what if your gut is constantly bloated, unpredictable, and oddly tied to your mood swings and period cramps? From TikTok trends to probiotic-packed everything, gut health is everywhere right now. But beneath the buzzwords and wellness jargon, how does one know what's actually true, especially for women whose bodies are constantly shifting thanks to hormones, stress, and a metabolism that doesn’t run like it used to?

We asked Raksha Lulla, a nutrition and lifestyle expert, and certified diabetes educator, to help separate fact from fluff. Ahead, we dive into the surprisingly intimate relationship between your hormones and your gut—and why bloating, constipation, and food sensitivities might have less to do with your lunch, and more to do with your luteal phase.

The hormones that drive your gut (and your bloat)

It turns out that estrogen and progesterone—the hormonal duo driving your cycle—play a major role in digestion and bloating. Estrogen speeds up gut motility and increases sensitivity, which can cause cramps or discomfort, while progesterone slows everything down, often leading to constipation. “Both hormones can cause bloating, but in different ways,” Lulla explains. “Estrogen can increase gut sensitivity, while progesterone delays digestion.”

You know that uncomfortable puffiness before your period? That's most likely water retention triggered by fluctuating hormone levels. “It’s a protective mechanism as the body prepares to shed the uterine lining,” Lulla adds.

But beyond PMS, the gut can also reflect broader hormonal imbalances. “If someone has dysfunctional thyroid levels, they’re likely to experience weight changes. If someone has a fatty liver, it’s a cue to check heart health,” says Lulla. “All our hormones are tied together in varying rhythms. If one goes off, the rest can follow, even if symptoms aren’t immediately obvious.”

That’s why bloating or constipation isn’t always just about what you ate—it could be a sign your hormones need support too.

The gut-brain axis is more powerful than you think

Your mental health plays a surprising role in digestion. The gut and brain are in constant communication, a connection known as the gut-brain axis. Stress, especially long-term or early in life, can shape digestive patterns in powerful ways. “Children who grow up in chaos may experience constipation, and those raised with chronic stress can develop IBS or ulcers,” Lulla adds. “Women may feel these effects more strongly due to how their nervous system responds to stress, though more studies are needed.”

Translation: therapy, journaling, and breathwork might do just as much for your digestion as your diet.

Are fermented foods the secret?

While they’re not miracle cures, probiotics and fermented foods can help maintain gut balance—if used mindfully. “Kanji is not just a traditional Indian fermented drink; it’s also traditional Chinese medicine,” says Lulla. “It helps populate gut microflora, aids weight loss, and improves skin and hair.” Chaas, homemade pickles, and regional fermented drinks made from millets and rice are also great alternatives. The trick is moderation and variety, not chugging kombucha with every meal.

If you’re looking to support your gut (and your hormones) through food, Lulla recommends a simple weekday pattern:

• Breakfast: Idli, dosa, or dhokla with coconut chutney (1–2 times a week).
• Lunch/dinner: Include a teaspoon of traditional pickle (mango, amla, kairi, or brinjal).
• Mid-meal: A glass of chaas with hing, jeera, and pudina.
• Add-ons: Carrot or beetroot kanji, or regional millet/rice-based fermented drinks.

The bottom line? Gut health isn’t about perfection—it’s about patterns. “There’s no one food that will make or break your gut,” says Lulla. “It’s about the synergy of nutrients and the diversity of food. The gut is like a society—it thrives when there's balance and variety.”

Lead image: Getty Images 

Inside images: Pexels, Unsplash 

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