How an unhealthy gut could be making your menopause symptoms worse—and what to do to change that

A healthy gut is crucial for the body to run well, affecting everything from immunity, sleep and mood.

“A rich, balanced community of gut microbiome is generally linked to resilience,” explains Dr Jenna Macciochi, director of science and innovation at Ancient + Brave, which sells gut health supplements, like True Biome.

“It’s kind of like having lots of good players on a sports team—so no single species dominates or allows pathogens (disease-triggering micro-organisms) to take over in the body and make you sick.”

Unfortunately, the menopause can impact the gut in a number of unwanted ways.

“During the menopausal transition, levels of the hormone estrogen decline and this can reduce the variety and types of bacteria that live in the gut,” says Macciochi.

The change in estrogen can also negatively affect something called barrier integrity, which Macciochi explains “is how well the gut lining keeps the contents of the intestine, such as bacteria and toxins, separate from the bloodstream. Good integrity means a strong ‘wall’ with no gaps and this protects the body against infections and illnesses.”

During menopause, women also produce fewer short-chain fatty acids (SCFAs). “These are chemical messengers that feed gut cells, keep the gut lining strong, and impact the immune system and metabolism,” says Macciochi.

“A drop in SCFAs can lead to inflammation and negative impacts on digestion, bowel regularity and nutrient absorption. It can also increase the risk of weight gain. Ultimately, this can have knock-on effects to common experiences of menopause, including mood, stress levels and sleep quality.”

But what you eat can contribute to better gut health, so if you’re going through, or approaching, the menopause, it pays to give your microbiome a fighting chance by including these four types of food in your diet.

What to eat to improve gut health during menopause

High-fiber vegetables and wholegrains

“Fiber such as broccoli, lentils and oats acts as a prebiotic, meaning it feeds beneficial gut microbes,” says Macciochi. “When these microbes ferment fiber during the digestive process, they produce SCFAs that strengthen the gut lining, support immunity and help regulate blood sugar.”

Polyphenol-rich foods

Blueberries, dark-skinned grapes, green tea, coffee, pomegranate and extra virgin olive oil are all rich in polyphenols. These are plant compounds that are full of antioxidants, nourish good gut health by feeding certain microbes and they have anti-inflammatory properties that protect the body against chronic diseases, says Macciochi.

Fermented foods

Eating fermented foods makes it easier for nutrients to be absorbed by breaking down natural sugars and starches in food before the digestive process begins. “Greek yogurt, kefir, kimchi and sauerkraut introduce helpful live cultures that can temporarily add to gut diversity and support digestion,” says Macciochi.

Nuts, seeds and legumes

“These provide a mix of fiber, plant protein and minerals that keep bowel movements regular, and help to stabilize blood glucose and energy levels,” says Macciochi.