Each women’s experience of menopause is unique. Whilst around one in five women experience no symptoms, the majority of women will have some symptoms, with 25% describing them as severe and debilitating. (BMS 2023)
Being informed about menopause can help you feel more confident in making dietary choices to support your body through this life stage. A good starting point is to aim for a healthy and balanced, plant-rich diet – such as a Mediterranean-style diet. Eating well to support your gut microbiome will not only benefit your general health and well-being, it may also result in a smoother menopause transition.
The impact of menopause on the gut
The decline in hormones such as oestrogen around menopause impacts the body in many ways, including an increased risk of osteoporosis and heart disease. The decline in oestrogen during the menopause transition impacts the gut microbiome and seems to decrease the diversity of gut microbes. This can lead to digestive issues such as bloating and constipation. Studies have shown that after menopause, women tend to have less diversity of microbes in their gut compared to pre-menopausal women.
A healthy and diverse gut microbiome can help balance hormone levels and manage menopausal symptoms. For example, the majority of the body’s serotonin (‘the happiness hormone’) is produced by gut microbes, so a healthy and diverse gut microbiome will help support mood and may help manage anxiety, leading to a better night’s sleep. Another key function of the gut microbiome is to digest the fibre in our diet. When microbes feed on fibre, they produce short-chain fatty acids which help balance blood sugar levels, control appetite and support the immune system. Below are some small dietary habits that can help support the diversity and function of your gut microbes.
Small dietary changes for better gut health
- Opt for higher fibre foods
Opting for higher fibre foods, such as wholegrain, vegetables, fruits and legumes will add fibre to your diet. Fibre helps digestion and provides fuel to feed the beneficial bacteria in your gut. In the UK, only 6% of women (aged 19-64y) meet the 30g a day fibre recommendation. (NDNS, 2020). If you increase the amount of fibre-rich foods in your diet, it’s best to do this gradually and make sure you keep well hydrated to avoid gut issues like bloating.
An easy way to increase the fibre in your diet is by adding lentils to your meals. Try this tasty, gut-friendly Lentil and Tomato Salad recipe to promote digestive health and add essential nutrients to your diet.
- Eat a variety of plant foods
Eating a diverse range of plant foods will encourage a diverse range of beneficial microbes to thrive in your gut. Evidence suggests having at least 30 different plant foods a week is beneficial. Choose colourful fruits, vegetables, pulses, wholegrains, nuts, seeds, herbs and spices.
For example: adding mixed nuts or seeds as a topping to salads, soups and yoghurt; or using pre-mixed combinations of salads, frozen vegetables or canned beans will help add variety to your meals. Having a range of fresh, frozen, dried and canned fruit and vegetables all count towards plant variety.
- Include some fermented foods
Regularly eating small amounts of fermented foods like natural yoghurt, kefir, kombucha, sauerkraut and kimchi, provide beneficial bacteria (probiotics) to your gut. Also, the fermentation process breaks down food components that feed our microbiome directly – i.e. this provides food for our microbiome (known as prebiotics).
- Eat polyphenol-rich foods
Polyphenols are plant compounds that act as prebiotics in the gut. These feed your microbes and promote beneficial bacteria growth whilst limiting harmful bacteria. Include polyphenol-rich foods like berries, nuts, seeds, and vegetables as well as herbs and spices.
- Eat foods rich in omega-3 fatty acids
Include foods rich in omega-3 fatty acids. The anti-inflammatory properties of these fatty acids help maintain a balanced gut environment. Omega-3 rich foods include: oily fish (e.g. mackerel, sardines, anchovies and salmon), chia seeds, walnuts, flaxseed and avocado. Olive or rapeseed oil are useful oils to use in the kitchen.
- Limit added sugar in your diet
Including lots of added sugar (e.g. from foods such as cakes, biscuits, sweets and sugary drinks) can reduce the amount of beneficial bacteria and diversity in your gut microbiome. It’s also useful to limit artificial sweeteners in your diet too. Recent research suggests that artificial sweeteners may change the balance of bacteria in your gut, although more studies are needed to get a better understanding of the impact of different sweeteners on the gut microbiome. Try using fruit to naturally sweeten dishes – mashed banana, apple puree or dried fruit – to add sweetness instead of sugar.
Menopause terminology
The term ‘menopause’ is generally used to describe the whole transition of hormones changing until periods finally stop. However, menopause is actually a specific point in time – defined as not having had a menstrual period during the previous 12 months. Perimenopause is the time around menopause when hormone levels fluctuate and symptoms often occur. This phase can last several years before reaching menopause. In the UK, the average age of menopause is 51 years, but it tends to occur naturally anywhere between 40-60 years.
For more nutrition information on menopause and menopause-friendly recipes, check out the Eating Well for Menopause book. For health professionals, personal trainers and health coaches who want to feel better equipped to support clients who may be peri-menopausal, check out the CPD approved online course on Eating Well for Menopause.
Author: Dr Laura Wyness, Registered Nutritionist and Author of Eating Well for Menopause, www.laurawyness.com