Gut Health & Menopause: The Surprising Connection After 40
Sep 25, 2025Today I'm diving into a topic that might surprise you: your gut health. You’ve probably heard the saying “trust your gut,” but what if I told you that your gut is directly connected to your brain, your mood, your energy, and even your menopause journey?
Let’s first discuss Why Gut Health Matters More After 40 years of age-
• As we move into perimenopause and menopause, hormone shifts change everything—not just giving us hot flashes and affecting our sleep, but also affecting digestion.
• Lower estrogen levels can slow digestion, leading to bloating, constipation, or food sensitivities that weren’t an issue before. Have you noticed that you don’t tolerate certain foods as well anymore?
• The gut is home to trillions of bacteria—your micro biome- that influences not only digestion, but inflammation, immune function, and even mental health.
Let’s also discuss the Gut Health and Mental Health Connection
• About 90% of serotonin (your “feel-good” chemical) is produced in the gut. If your gut is out of balance, so is your mood.
• Many women in midlife describe increased anxiety, brain fog, or irritability—and gut imbalances can actually make those symptoms worse.
• Think of it as a two-way street: stress impacts the gut, and gut issues impact stress.
Here are some Gut-Friendly Shifts- simple things you can start today:
1. Fiber first – Aim for a variety of fruits, vegetables, beans, and whole grains. Fiber feeds your good bacteria.
2. Fermented foods – Add yogurt, sauerkraut, kimchi, or miso to your diet. These are natural probiotics.
3. Stay hydrated – we talk so much about the importance of water, and there are many reasons for that. Water is crucial to keeping digestion moving smoothly.
4. Cut out processed foods – I know that doing so can be hard, but less sugar and processed carbs means less fuel for the “bad” bacteria.
5. Mindful eating – Slow down, chew well, and take your time when eating. Make meals a mindful time. Enjoy your food. Notice how different foods make you feel.
Listen to Your Body
• Pay attention to patterns: does dairy cause bloating now, even if it didn’t before? Are certain foods triggering hot flashes? Pay attention to how you’re feeling after eating, because foods may affect you differently now than they did before.
• Keeping a food-and-symptom journal for a week or two can be eye-opening.
• Remember: your gut is unique. What works for one woman may not work for another.
Your gut is truly your second brain—and nurturing it can bring more energy, better mood, and even relief from some menopause symptoms. Small daily choices add up to big changes in how you feel.
