Environmental toxins, hormones, and the gut - what’s really worth worrying about and what’s not

Introduction
What are environmental toxins?
How your body actually detoxifies
The gut–liver–hormone connection
Key toxin groups and their effects
Everyday exposure: where they come from
What the science says
Practical swaps that make the biggest difference
When to seek professional support
Key myths to drop
Takeaway checklist
References

1. Introduction

The word “toxins” gets thrown around a lot.
It’s become a catch-all for anything “bad” in our environment, often followed by advice to detox with juices or powders.

But beneath the marketing noise, there’s a legitimate conversation to be had about environmental toxins and how they influence our gut, hormones, and overall health.

We live surrounded by chemicals our ancestors never encountered – in plastics, fragrances, non-stick coatings, cleaning products, and even our drinking water.
Most are harmless at low doses, but some – especially those that mimic hormones – can subtly alter how our body’s detox and signalling systems function over time.

This post breaks down what’s worth your attention, what’s overhyped, and how to take action without fear or perfectionism.

2. What are environmental toxins?

In scientific terms, environmental toxins (or more precisely, toxicants) refer to man-made chemicals that can interfere with biological processes.
Many are classed as endocrine-disrupting compounds (EDCs) – meaning they can mimic or block hormone activity.

Examples include:

Bisphenols (BPA, BPS) used in plastics and food packaging
Phthalates used in fragrances and soft plastics
PFAS (“forever chemicals”) used for waterproofing and non-stick coatings
Pesticides such as organophosphates and glyphosate
Heavy metals like mercury and lead

These chemicals aren’t inherently “poisonous” in one dose, but they accumulate, both in the environment and potentially in our bodies, especially if our detox systems are under strain.

3. How your body actually detoxifies

Your body doesn’t need a “detox tea” to function – it already has a built-in system.

The liver, gut, kidneys, skin, and lungs constantly process and remove metabolic waste and environmental compounds.
Here’s the simplified pathway:

Phase 1 (Liver):
Enzymes (mainly cytochrome P450) modify toxins into intermediate forms.
These can temporarily become more reactive, so the next phase is crucial.
Phase 2 (Liver):
The liver “packages” these intermediates into water-soluble compounds using nutrients like B vitamins, sulphur-containing amino acids (from protein), and antioxidants.
Phase 3 (Elimination):
These compounds are excreted via bile into the gut, or through urine and sweat.
The gut microbiome plays a critical role in ensuring these toxins leave the body rather than being reabsorbed.

If your gut function is sluggish – for example, with constipation, dysbiosis, or inflammation — detoxification can become less efficient, and used hormones (like oestrogen) may recirculate, leading to symptoms such as bloating, PMS, or skin breakouts.

4. The gut–liver–hormone connection

The gut and liver are part of an elegant recycling system known as the enterohepatic circulation.

After the liver detoxifies substances (including used hormones like oestrogen), it secretes them into bile, which travels into the intestines for excretion.
If the gut microbiome is imbalanced, certain bacteria produce beta-glucuronidase, an enzyme that deconjugates these hormones — effectively unwrapping them and allowing reabsorption into the bloodstream.

This process can raise circulating oestrogen levels and contribute to symptoms like PMS, fluid retention, or heavy periods.

At the same time, gut inflammation can:

Reduce liver detox enzyme efficiency
Increase intestinal permeability (leaky gut), allowing more toxins to enter circulation
Disturb the microbiome’s role in metabolising xenobiotics (foreign compounds)

This creates a two-way loop between toxin load, gut health, and hormonal balance.

5. Key toxin groups and their effects

Here are the main chemical groups that research suggests may influence gut and hormone function.

Category	Where found	Potential effects	Certainty
Bisphenols (BPA, BPS)	Plastics, receipts, tins	Oestrogen mimicry, microbiome disruption	Strong human & animal data
Phthalates	Fragrances, PVC, personal care	Reduced testosterone, menstrual irregularities	Moderate human evidence
PFAS (“forever chemicals”)	Non-stick cookware, water, food packaging	Thyroid disruption, metabolic changes, immune effects	Moderate human data
Pesticides	Non-organic produce	Gut microbiome alterations, oxidative stress	Mixed evidence
Heavy metals (lead, mercury)	Fish, water pipes, cosmetics	Neurotoxic, gut barrier disruption	Strong mechanistic, variable exposure relevance

These effects are rarely dramatic on their own – they’re cumulative, meaning small exposures across multiple sources can add up, especially if your body’s detox or repair systems are already overloaded.

6. Everyday exposure: where they come from

Let’s ground this in reality. Most exposure comes from routine activities:

Cooking: non-stick pans, plastic spatulas, cling film
Food storage: plastic containers, tinned foods, takeaway boxes
Drinking water: PFAS, chlorine by-products, microplastics
Personal care: scented lotions, perfumes, synthetic haircare
Cleaning products: strong surfactants, fragrance compounds
Air quality: indoor candles, incense, air fresheners
Receipts and tickets: coated with BPA-type compounds

You can’t (and shouldn’t) try to avoid everything.
The goal is to focus on high-contact, daily exposures that have the biggest payoff for minimal effort.

7. What the science says

The research around environmental toxins is large and evolving.
Here’s a snapshot of the most relevant findings for gut and hormone health:

BPA: Multiple human studies link higher urinary BPA levels to altered gut microbiota composition, increased inflammation, and oestrogenic effects (1,2).
Phthalates: Associated with reduced testosterone in men and earlier puberty onset in girls (3,4).
PFAS: Evidence suggests they may alter thyroid function, lipid metabolism, and immune response (5).
Microplastics: Early studies show these can disturb gut microbial balance and immune regulation, though human data are still limited (6).
Glyphosate and pesticides: Known to affect gut bacterial diversity in animal studies, with less clear but concerning trends in human data (7).

The main takeaway: exposure reduction makes sense, particularly if you have existing gut, hormonal, or detox issues – but perfection isn’t necessary.

8. Practical swaps that make the biggest difference

1. Cookware

Swap: Non-stick Teflon → Stainless steel, cast iron, or ceramic-coated
Why: PFAS from old or scratched pans can leach into food.
Tip: If using non-stick, avoid high heat and discard once damaged.

2. Food and drink containers

Swap: Plastic → Glass, stainless steel, or ceramic
Why: Heat and acidity increase chemical migration from plastic.
Tip: Don’t microwave or store oily food in plastic.

3. Water

Swap: Tap water → Activated carbon or reverse osmosis filter
Why: Reduces chlorine, PFAS, microplastics, and trace metals.
Tip: For low-budget options, use a charcoal stick in a glass jug.

4. Fragrance and cleaning

Swap: Synthetic air fresheners and cleaning sprays → Essential oil-based or fragrance-free versions
Why: Many contain phthalates and VOCs (volatile organic compounds) that irritate lungs and disrupt hormones.
Tip: Ventilate your home daily – indoor air is often more polluted than outdoor air.

5. Personal care

Swap: Perfumed lotions and sprays → Simple, non-scented, or naturally fragranced products
Why: Skin absorbs many phthalates and parabens.
Tip: Choose brands that list all ingredients clearly.

6. Food quality

Swap: Conventionally grown “dirty dozen” produce → Organic where possible
Why: Reduces pesticide residues. Focus on thin-skinned fruits and leafy greens if budget is limited.

7. Gut and liver support

Even if you can’t change your environment, you can strengthen your detox capacity:

Eat a variety of colourful vegetables for antioxidants and fibre.
Include cruciferous veg (broccoli, rocket, kale) for liver-supportive compounds like sulforaphane.
Stay hydrated (2–3L/day).
Keep bowels regular – fibre, magnesium, movement.
Prioritise sleep and sweat regularly through exercise.

9. When to seek professional support

If you’ve been struggling with bloating, fatigue, hormonal swings, or skin breakouts despite a healthy lifestyle, it might be worth investigating your gut-liver detox pathways.

Functional testing (such as a stool test, organic acids test, or hormone panel) can highlight whether your detoxification or microbiome balance is under pressure – helping you make evidence-led changes rather than guessing.

Working with a practitioner can also help ensure detox support is gradual and safe, avoiding “Herxheimer” reactions or unnecessary supplement overload.

10. Key myths to drop

Myth 1: Everything is toxic – it’s hopeless.
Exposure is about dose and frequency. Reducing a few daily sources can meaningfully lower your body’s burden.

Myth 2: Detox means fasting or juicing.
Your liver needs amino acids (from protein) and micronutrients to function. Restrictive diets can slow detox rather than help it.

Myth 3: Only people with gut issues should care.
Even low-level exposure can influence hormone balance and inflammation, so prevention benefits everyone.

11. Key takeaways and checklist

✅ Focus on realistic swaps for high-contact items (cookware, plastics, water, fragrance).
✅ Support your gut–liver axis with balanced nutrition and regular bowel movements.
✅ Remember that detoxification is continuous, not a seasonal event.
✅ Avoid fear-based messaging – aim for consistency, not perfection.
✅ Get professional help if symptoms persist despite healthy habits.

12. References

Rochester JR (2013). Bisphenol A and human health: a review of the literature. Reproductive Toxicology, 42:132–155.
Liu B et al. (2022). BPA exposure and gut microbiota in humans: a systematic review. Environmental Research, 205:112550.
Meeker JD, Ferguson KK (2014). Relationship between urinary phthalate metabolites and serum hormone levels. Environmental Health Perspectives, 122(4):397–402.
Lenters V et al. (2015). Prenatal phthalate exposure and reproductive hormones in children. Environmental International, 84:89–98.
Sunderland EM et al. (2019). PFAS and human health: state of the science. Environmental Health Perspectives, 127(6):065001.
Schwabl P et al. (2019). Assessment of microplastic concentrations in human stool. Environmental Science & Technology, 53(12):7068–7075.
Tsiaoussis J et al. (2019). Effects of pesticide exposure on human gut microbiota: a review. Toxicology Letters, 313:72–83.

Next steps

Small daily actions make the biggest difference.
If you’d like to understand how your gut, liver, and hormones are interacting — and where to focus your effort — let’s have a chat.

👉 Book a free discovery call here
Let’s stop guessing and start making real progress.

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