Why Gut Health Matters Even More During Perimenopause and After Menopause
Your Post-Menopause Gut: The Key to Energy, Metabolism & Hormonal Balance
Many people don’t realize how important gut health is to overall health. Our gut, which contains trillions of bacteria, play a vital role in many conditions. Research suggests our gut is attributed to conditions such as obesity, diabetes, cardiovascular disease, and much more. In addition, healthy aging is associated with gut flora that is diverse and unhealthy aging is associated with a lack of of bacterial gut variety. As the diversity of the gut decreases, the increased risk of weight gain and metabolic disease increases.
During the menopausal years, many women notice changes in their digestion, energy levels, weight, and even skin. What’s often overlooked? The role of gut health.
During and after menopause, hormonal shifts—especially the decline in estrogen—can significantly alter the gut microbiome. As those hormone levels drop, it impacts the lining of the gut and the gut barrier becomes more permeable making us more susceptible to inflammatory diseases. These changes may lead to bloating, irregular bowel movements, slowed metabolism, increased inflammation, and even more stubborn fat storage. A few key changes that I noticed first was my digestion being out of whack, hormonal skin breakouts, increased fat around my abdomen and crazy bloating!
Sound familiar? Keep reading…
Here's the good news: with the right habits, you can rebalance your gut and support your metabolism, hormone health, and even your mood and skin! The key is to target feeding the good bacteria in your gut, trying to ensure you are supporting increasing the diversity in your gut, and staying regular to support healthy digestion.
Signs Your Gut May Be Out of Balance After Menopause:
Bloating or digestive discomfort
Sudden weight gain or difficulty losing fat
Increased food sensitivities
Fatigue or low energy
Dull, dry, or inflamed skin
Here is what I am doing to support my gut health:
For starters, I am nourishing my microbiome with the right foods such as:
Fermented Foods (yogurt, kefir, kimchi, sauerkraut) – These foods are rich in probiotics to replenish healthy gut bacteria.
Prebiotic Foods (onions, garlic, leeks, asparagus, bananas) – These foods feed your good bacteria.
Fiber-Rich Foods (chia seeds, flaxseeds, oats, lentils) –These foods keep digestion regular and reduce inflammation.
Healthy Fats (avocados, olive oil, salmon) – Healthy fats support hormone health and your gut lining.
Polyphenol-Rich Foods (berries, green tea, dark chocolate, olive oil) – These foods act as antioxidants and support good bacteria.
Yummy gut health boosting snack. Plain Greek yogurt (good source of protein and probiotics), strawberries and blackberries (great source of antioxidants), granola (good source of fiber) almond butter (healthy fat), chia seeds (great source of fiber)
I’ve been getting some help to support my gut health. Here are some things that have been a big help in supporting my gut health:
Thorne’s FiberMend – A blend of soluble fiber and prebiotics to keep you regular and diversify the microbes in your gut.
Thorne FIbermend Prebiotic
Thorne’s L-Glutamine Powder – Helps repair the gut lining and reduce inflammation
Thorne L-Glutamine Powder
Shaklee Good Gut and Go– A high-quality symbiotic probiotic & prebiotic fiber drink that supports a healthy balance of good bacteria in the gut with a prebiotic fiber that acts as fuel for the growth of good bacteria.
Shaklee Good Gut & Go
Promix Debloat: Prebiotic and Probiotics- Reduces bloating and heals the gut barrier. Comes in the following flavors: Orange, Mango, white peach, and a variety pack.
Promix Debloat
Shaklee Collagen-9 – Supports the gut lining, skin health, and joint recovery
Shaklee Collagen-9
I01 ORAC & Camu Camu Elixir – Supports gut and skin health with hydroxytyrosol-rich olive extracts
Olive Tree People I01 ORAC & CAMU CAMU Olive Tree Concentrate
If you wanted to get a closer look inside your gut health for specific recommendations, you may want to consider getting a stool test like Thorne’s Gut Health Test. This stool test requires home collection with a provided kit that is sent to a lab. You then receive personalized recommendations to support your microbiome.
What other things can you incorporate for gut health?
Daily Movement – Walking, yoga, or strength training supports digestion and hormone balance
Stress Management – Chronic stress harms gut health; try meditation or breathwork
Sleep – Prioritize 7–9 hours to support both gut and hormone repair
