Your Gut and Menopause

I’ve been hearing from so many women about their struggles with menopause – hot flashes, mood swings that are turning their life into emotional rollercoasters and midnight wake-ups that are leaving them exhausted.

What I have learned with the latest research about the connection between menopause and gut health has been mind blowing. So I would like to share with you about a community of bacteria in our gut called estrobolome that helps manage our estrogen levels.

Think of your gut bacteria like a sophisticated recycling plant. When your ovaries produce estrogen, it eventually needs to be processed out of your body. Certain gut bacteria can actually recycle this hormone instead of letting it go to waste. During menopause when the ovaries start producing less estrogen and progesterone, it can throw gut bacteria into chaos. Like a domino effect, it can make those awful symptoms – hot flashes, sleep issues, mood swings – even more intense.

What we eat can make a huge difference in how our bodies handle this transition. By balancing hormones and supporting our gut, we can give our body extra tools to navigate menopause more smoothly.

My Top 8 Foods That Can Support Your Body Through This Transition

Feed your gut friends! Out gut bacteria love fiber! While we should aim for at least 40g daily, most of us only get about half that – fiber-rich foods – ground flaxseeds, onions, garlic, legumes and raspberries!
Embrace fermented foods. Plant-based yogurt, kefir and kombucha are like a party for your gut bacteria. Start slow. Your gut needs time to adjust to these new beneficial bacteria.
Prioritize protein. This is so important. We need protein at every meal to build hormones. Did you know that 90% of our mood-boosting serotonin is actually made in our gut? There are many ways you can get your protein.
Don’t fear good fats. Science has shown us that good fats are absolutely essential for hormone production, brain function and even gut health. Keep avocados, nuts and seeds stocked in your kitchen.
Focus on foods high in phytoestrogens. Foods high in phytoestrogens can help balance those dropping estrogen levels. Phytoestrogens are compounds that bind to estrogen receptors and mimic estrogen activity. Good options are flaxseeds, sesame seeds, dried apricots, cashews, broccoli and Brussels sprouts.
Boost your progesterone naturally. There are also amazing compounds called phytoprogestins (the four types include kaempferol, apigenin, luteolin and naringenin) that can help support your progesterone levels. Incorporate these into your daily meals. Kaempferol-rich foods: Broccoli, Capers, Arugula, Kale, Apples, Grapes, Green tea; Apigenin-rich foods: Parsley, Oranges, Onions, Celery, Green tea, Black tea; Luteolin-rich foods: Artichoke, Celery, Broccoli, Oranges, Carrots, Rosemary, Thyme, Oregano; Naringenin-rich foods: Grapefruit, Cherrie, Dark chocolate, Tomatoes.
Don’t forget your bones! With the drop in estrogen levels, many women experience a decrease in bone density which can lead to osteoporosis. It’s super important to focus on calcium and vitamin D to support bone structure and prevent b one loss. Load up on: Dark leafy greens, Seeds and nuts, Fortified plant milks.
Try nature’s helpers. Nature provides exactly what we need. These herbs have been helpful for many women I have worked with: Sage: Amazing for hot flashes; Maca: Great for energy; Black cohosh: All around overall symptoms relief.