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Gut Health in Perimenopause and Beyond: Why It Matters More Than Ever

Updated: Jun 11

Did you know your gut health changes during the menopause transition? New research shows that as estrogen levels decline from perimenopause into post menopause; it can impact the diversity of your gut microbiome.


What Does Good Gut Health Really Mean?

Good gut health means that your gut microbiome (the trillions of bacteria living in your colon) is working well and in balance. A healthy gut has a wide variety of good bacteria. This bacteria, in turn, has been shown to help reduce levels of inflammation and has also been linked to the immune system, with 70% of our immune cells being present in the gut.


So what can you do to improve your gut health in menopause?

This is where working with a dietitian can make a real difference. Together, we can create a practical plan to:

  • Support your gut health through food by finding easy ways to get a wider variety of plants in your diet.

  • Focus on sustainable daily habits to support your gut health.


healthy salad

And here's a fun fact: your goal is 30 different plant foods each week. 


That includes vegetables, fruits, wholegrains, nuts, seeds, herbs and legumes — not just salad!


To make it easy, I’ll share my 10-seed-and-nut mix recipe — it gives you 10 plant points at breakfast alone! 


By slowly increasing your plant diversity over time, you’ll start building a stronger gut from the inside out.


I will also show you how to maximise your lunch for gut health – a meal that is often neglected in the busyness of life.



Small, consistent changes really do lead to big health improvements.


If you’re experiencing changes in your gut health or digestion, it’s always worth speaking with your GP too, especially if symptoms persist.


Want to feel more in control of your health post-menopause?


Let’s work together to rebuild your gut health, energy and confidence — one meal at a time.


Some podcast recommendations:





 
 
 

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