Ladies, your gut & hormones are craving more protein!

rachelcmoh
Mar 18
3 min read

Salmon on a plate with wilted spinach and lemon slices — Are you balancing your protein?

When it comes to nutrition, protein is often talked about a lot but there is still so much confusion out there!

Protein is often linked to gym workouts and muscle building. But here’s the truth—protein is the foundation of your gut health, hormone balance, and overall well-being.

Yet, so many women unknowingly under-eat protein or choose sources that disrupt digestion, leaving them feeling bloated, sluggish, craving sugar, or battling hormone imbalances.

If this sounds familiar, don’t worry—I’ve got you covered. Let’s break down why protein is essential for women, common mistakes to avoid, and how to optimise your intake for glowing energy, balanced hormones, and a happy gut!

Why women need protein for gut health & hormones

Here’s why you need more of it:

✅ Strengthens your gut lining – if you struggle with bloating, food sensitivities, or leaky gut, protein (especially amino acids like glutamine) helps repair and strengthen your digestive system.

✅ Nourishes your gut microbiome – certain protein sources like Greek yogurt, oily fish like salmon and mackerel, legumes including chickpeas and lentils, and fermented foods like miso feed the good bacteria in your gut, improving digestion and even mood.

✅ Balances blood sugar & reduces cravings – ever experience energy crashes, afternoon sugar cravings, or constant hunger? Protein slows digestion, keeps blood sugar stable, and helps you feel fuller for longer.

✅ Supports hormone production – your body needs protein to produce estrogen, progesterone, and cortisol. Without enough, you might experience PMS, poor sleep, mood swings, and weight struggles.

Are You Making These Common Protein Mistakes?

🚫 Skipping protein at breakfast: starting the day with toast, cereal, or just coffee? This leads to blood sugar spikes, energy crashes, and cravings later in the day. Instead, start with eggs, Greek yogurt, or a protein-packed smoothie. Always try to have breakfast before 10am to support your hormones.

🚫 Relying on processed protein sources: the "High Protein" products you see in the supermarkets - bars, shakes, meals and deli meats might be convenient, but they’re often loaded with artificial sweeteners, gums, and additives that can irritate your gut and cause bloating. Whole food proteins (like fish, poultry, lentils, and quinoa) are your best bet!

🚫 Eating too little protein on a low-calorie diet: trying to cut calories? Many women accidentally cut protein, which can slow metabolism, weaken gut health, and lead to hair loss, fatigue, and hormonal imbalances. Protein helps you stay fuller, burn fat, and maintain energy.

🚫 Not getting enough variety in plant-based proteins: if you’re vegetarian or eating less meat, it’s essential to mix up your protein sources! Instead of relying only on chickpeas or tofu, rotate lentils, tempeh, hemp seeds, quinoa, and nuts to get a full spectrum of amino acids.

How to Get Enough Protein (Without Overthinking It!)

💡 Aim for 20-30g of protein per meal – (around the size of the palm of your hand!) This keeps blood sugar stable and supports muscle recovery & metabolism.

💡 Mix animal & plant proteins – Include fish, poultry, eggs, beans, and nuts for variety and gut health benefits. Plant based proteins can be easier on the digestive system so are a great option for your evening meal, particularly if you suffer with night sweats.

💡 Batch prep protein-rich meals – prep boiled eggs, grilled chicken, quinoa, and lentil soups to make it easier to hit your protein goals!

💡 Include gut-friendly protein sources – bone broth, collagen, fermented dairy (if tolerated), and omega-3-rich fish can nourish your gut lining and digestion.

Want a Done-for-You Protein Plan?

If you’re tired of guessing what to eat and want a simple, gut-friendly approach to balancing your hormones, boosting energy, and hitting your protein goals, my She GLOWS Protein Plan is available now!

What's included:

The best protein sources for women (meat & plant-based options)

✔️ 60+ delicious recipes designed for hormone balance & digestion

✔️ Mix & match meal ideas for easy, stress-free planning

✔️ When & how to eat protein to support metabolism & gut health