Diet and the menopause: What food to eat to improve gut health
Following the right diet during the menopause can help reduce gut issues you might experience such as constipation, bloating and acid reflux.
Read on to find out what food to eat during menopause to improve your gut health, hormonal balance and overall wellbeing.
How diet can support your gut health during menopause
During perimenopause and menopause, the ovaries gradually reduce their production of estrogen (also known as oestrogen) and progesterone. This results in fluctuating hormone levels which can impact the entire body, including gut health.
As a result, many women going through perimenopause and menopause can experience gut health issues, including:
Bloating
Constipation
Stomach pain
Acid reflux
Hormonal fluctuations during menopause can also disrupt the gut-brain axis and the gut microbiome, which can contribute to IBS symptoms.
Your menopause diet: foods to eat to support your gut health
Following the right diet during the menopause can make a huge difference in improving gut issues, balancing gut bacteria, reducing bloating, improving digestion, and supporting overall health:
Fibre-rich foods
Fibre keeps digestion moving and feeds beneficial gut bacteria, helping to prevent constipation and bloating, such as fruits, vegetables, whole grains and fermented foods.
Probiotics
Probiotics are live microorganisms, often referred to as “beneficial” or “good” bacteria.
Whilst they live naturally in your microbiome, they can also be ingested and can offer health benefits if consumed in adequate amounts.
Since estrogen loss during menopause can reduce beneficial bacteria, probiotic-rich food are especially important in restoring balance. These include:
Yoghurt, cheese and kefir
Sauerkraut, kimchi, miso, and tempeh
Probiotic supplements, in the form of tablets and powders, are another way to ingest probiotics during menopause.
Prebiotics
Prebiotics are fibres that provide nourishment for the beneficial bacteria in probiotics. These include:
Fruits like apples and bananas
Vegetables such as onions, leeks, garlic, asparagus, and cabbage
Whole grains like oats and barley
Legumes, including lentils, chickpeas, kidney beans, and black beans
Healthy fats
Omega-3 fatty acids and healthy fats support gut lining integrity and reduce inflammation in the digestive tract. These include:
Fatty fish: salmon, sardines and mackerel
Nuts & seeds: walnuts, almonds, flaxseeds and chia seeds
Healthy oils: extra virgin olive oil, avocado oil and coconut oil
Avocados and olives
Anti-inflammatory and antimicrobial foods
Anti-inflammatory foods help repair the gut lining and reduce bloating, whereas foods with antimicrobial properties can help restore the balance in the gut (they can also treat digestive conditions such as SIBO):
Turmeric
Leafy greens (spinach, kale and Swiss chard)
Berries (strawberries, blueberries and raspberries)
Green tea
Antimicrobial herbs such as oregano, ginger, sage and stinging nettle.
Hydrating food and drink
Drinking plenty water, herbal teas and coconut water will help avoid constipation and support gut function.
Eating hydrating foods can also help, including cucumbers, celery, watermelon, oranges
Other foods to eat to support your health during menopause:
Protein
Protein helps build muscle and reduce visceral belly fat that can be gained during menopause. Focus on lean proteins such as chicken, turkey, tofu, and Greek yogurt).
Calcium-rich foods
Calcium is an important mineral that helps build and maintain healthy bones and teeth.
Good sources of calcium include dairy foods such as milk, cheese and yoghurt, tinned fish with bones (such as sardines), white flour and dark green leafy vegetable (excluding spinach).
Vitamin D-rich foods
Vitamin D is the sunshine vitamin, made by the body through the action of sunlight on the skin, and is essential for good bone health.
It can be sourced through diet in small amounts. Vitamin-D rich foods include oily fish, red meat, liver, egg yolks and fortified fat spreads and breakfast cereals.
However, the best way to ensure you get plenty of Vitamin D all year round is with a supplement.
Supplements and menopause
Taking supplements can help improve digestive symptoms during menopause and manage your overall gut health.
Find out more about good supplements for menopause and gut health.
Menopause and IBS (Irritable Bowel Syndrome)
If you suffer from IBS, you many need to adopt additional diet strategies to manage symptoms during the menopause, restricting certain foods and drinks that often trigger IBS flare-ups.
Most of these foods fit into the category of ‘FODMAPs’, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols and include foods such as onions, garlic, and certain fruits and vegetables.
Read more about IBS and the low-FODMAP diet.
What foods not to eat during the menopause
To support your gut health during the menopause, try to avoid food that may disrupt the microbiome and lead to inflammation and other gut issues. Such foods include:
Fatty or fried foods
Refined carbohydrates and processed foods
Alcohol
When to see a doctor about your gut health during menopause
If you experience new, persistent gut health symptoms during perimenopause or menopause you should consult a healthcare professional.
Other ways improve your gut health during menopause
Besides diet, there are other things you can do during menopause and perimenopause to manage and minimise the impact on your gut health and restore hormonal balance, including:
Pelvic floor exercises
Look after your mental health
Staying active
Find out more about supporting your gut health during menopause.
Have a Gut Reset
Our free guide will help alleviate and even prevent common digestive issues. It is full of easy diet and lifestyle tips to restore your gut health and keep you feeling your best throughout your menopause.
Need gut health advice during the menopause? Our experts can help
If you are looking for support with managing stomach or digestive issues during your perimenopause or menopause, our expert nutritionists can talk you through your options.
With this complimentary, commitment-free session, you will receive actionable, clear advice, empowering you to make informed decisions to help you enjoy good health and a happy menopause.
Frequently asked questions about diet, gut health and the menopause
What foods are good for menopause?
Good foods to support gut health during the menopause include foods that are high in fibre, probiotics and prebiotics, Omega-3 fatty acids and healthy fats and foods with antimicrobial properties.