What has the gut go to do with the menopause/perimenopause?
There is certainly a connection! The gut microbiome refers to the collection of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in your gut, primarily in the large intestine that play a critical role in various aspects of health and bodily functions, such as: digestion and nutrient absorption, fighting infection, brain function (such as mood regulation), and how the body uses energy. The gut microbiome affects calcium and vitamin D absorption, which are both critical for bone health.
Did you know that Oestrogen plays an important role in maintaining gut microbiome diversity and stability?
A more diverse microbiome is a healthier microbiome. Women generally have a more diverse microbiome. In fact, there is a special department in the gut microbiome called the ‘Oestrobolome’ which is the oestrogen processing centre! How awesome is that!
As women go through the menopause transition, the corresponding decline in oestrogen levels can reduce the diversity resulting in an imbalance in gut bacteria. This can lead to an unfavourable environment that encourages inflammation, insulin resistance, and the overgrowth of bacteria that predispose to weight gain.
So how do we support a healthy Oestrobolome?
- You don’t need to cut out Carbs, just choose the right ones! These include whole grains (e.g. brown rice, whole wheat bread/pasta, oats and oatmeal, quinoa, bulgur). It’s also about when you eat them. Remember, earlier in the day is best.
- High fibre is key to gut health. Eat more legumes (e.g. lentils, chickpeas, beans, peas, soyabeans), vegetables (sweet potato, carrot, broccoli, spinach, beetroot), fruits (apples, pears, oranges, berries), nuts and seeds.
- Think ‘rainbow colours’ when it comes to vegetables!
- Reduce alcohol, artificial sweeteners and ultra-processed foods (UPF) such as processed meats, cereal bars, biscuits, crisps, fizzy drinks
- We are 76% water so try to drink 1.5-2L of water a day. I know, I know……
- Exercise regularly to support liver detoxification.
- Check your vitamin D levels which should be above 50 nmol/L.
- Practice mindfulness to help your body deal with stress and maintain hormone balance.
Can’t I just take supplements instead?
Supplements alone are not enough and here’s why….
- Limited Diversity: Most probiotic supplements only contain a few strains of bacteria, whereas the gut microbiome is composed of hundreds of different species. Eating a varied diet rich in fibre and nutrients encourages a more diverse microbiome.
- Prebiotics Are Essential: Probiotics (live bacteria) in supplements need fuel to thrive, which comes from prebiotics (non-digestible fibres found in food). Without prebiotics, probiotics may not have long-lasting effects.
- Context Matters: The effectiveness of supplements can depend on your unique microbiome, diet, health conditions, and lifestyle. They may not “fix” an unhealthy gut on their own.
- Gut Microbiome Is Dynamic: The microbiome is influenced by what you eat daily, your sleep, stress levels, and physical activity. Supplements don’t address these broader factors.
What’s your gut health story?
If you would like further nutritional support tailored to encouraging a healthier gut microbiome, you can book a free 10-min chat with our nutritionist at 2Me Clinic.
