If you’re in the middle of perimenopause or heading right into menopause, you’re probably no stranger to the upheaval. One day your body feels familiar, the next it’s a stranger. Bloating. Brain fog. Mood swings. Weight gain that won’t budge. Maybe your digestion feels unpredictable, your sleep disrupted, your energy drained. It can be disorienting, frustrating, even a little frightening.
But here’s something powerful: you are not powerless. One of the most overlooked — and most influential — areas you can focus on is your gut health. While the link between hormones and gut health is still poorly researched and understood, what we do know is that women is that women suffer disproportionately from what is known as disorders of gut brain interaction or functional GI disorders such as irritable bowel syndrome, constipation or diarrhea.
According to an interview with Dr. Kim Bretz on the podcast The Midlife Feast, “for women especially in their in their reproductive years and leading up and into menopause, the rates of women having at least one of these disorders of gut brain interaction in Canada was 47.6%.”
Your gut isn’t just about digestion. As we’ve learned in recent years, it’s a command centre that affects everything from hormone balance to mood regulation, immune function to metabolism. During menopause, our hormones are in flux, and our entire body can feel off-kilter, especially our guts.
Menopause Gut
As Dr. Haver explained, hormonal shifts disrupt gut balance. Estrogen and progesterone play a role in gut motility and microbiome composition and as these hormones fluctuate and decline, it can lead to:
- Slower digestion (constipation, bloating)
- Reduced microbial diversity (less “good” bacteria)
- Increased gut permeability (“leaky gut”), leading to inflammation
The gut produces neurotransmitters like serotonin, which influence mood, sleep, and cognitive function — all of which can be affected during this time. Supporting gut health helps ease symptoms like:
- Mood swings
- Anxiety or depression
- Brain fog
Estrogen protects bones and the immune system. A gut-friendly diet enhances:
- Calcium and magnesium absorption, crucial for bone health
- Immune regulation, helping reduce inflammation and autoimmune risk (which can rise post-menopause)
Metabolism and Weight:Perimenopausal weight gain is common, especially around the midsection. A healthy gut helps regulate:
- Blood sugar
- Insulin sensitivity
- Fat storage and appetite hormones like leptin and ghrelin
This isn’t about restriction or perfection. It’s about small, nourishing choices that make a big difference over time. And it starts with food.
Bookmark our menopause section to stay on top of your health during your menopausal transition.
7 Gut-Healing Foods for Menopausal Women
Here are 7 gut-healing foods that can help you support your body, calm the chaos, and feel a little more like you again.
1.Fermented Foods
Yogourt, kefir, sauerkraut, kimchi, miso
These are packed with probiotics—friendly bacteria that replenish the gut microbiome, which tends to take a hit as estrogen drops. A more diverse gut microbiome is linked to better digestion, stronger immunity, and even improved mental health.
2. Prebiotic-Rich Foods
Garlic, onions, leeks, asparagus, Jerusalem artichokes, green bananas
These fibrous foods feed your good bacteria. With estrogen decline often comes slower digestion and reduced microbial diversity. Prebiotics help maintain balance, reduce inflammation, and support nutrient absorption—especially calcium and magnesium, which are key to bone health.
3. Berries
Blueberries, raspberries, blackberries
Rich in fiber and antioxidants called polyphenols, berries nourish gut bacteria and help combat inflammation. They also support heart health and brain function—both of which become more vulnerable during and after menopause.
4. Leafy Greens
Spinach, kale, salad, chard, collards
Loaded with fiber, folate, vitamin C, and magnesium, leafy greens soothe the gut and support regular digestion. Magnesium also helps reduce stress and improve sleep, two common challenges during hormonal transitions.
5. Healthy Fats
Avocados, olive oil, walnuts, chia seeds
Healthy fats reduce gut inflammation and support hormone production. They also boost the absorption of key fat-soluble vitamins and can help with dry skin and joint pain—two often-overlooked menopausal symptoms.
6. Bone Broth
A rich source of collagen, gelatin, and amino acids, bone broth helps repair the gut lining, supports joint health, and may ease digestive distress. It’s also a comforting, nutrient-dense way to increase mineral intake like calcium and magnesium.
7. Ground Flaxseeds
Flaxseeds are small but mighty. They’re high in lignans—natural plant compounds that act like gentle phytoestrogens, helping to buffer estrogen decline. Their fiber supports bowel regularity, and their omega-3s fight inflammation in the gut and beyond.
For a detailed overview of gut health and hormones in midlife, listen to menopause nutritionist Jennifer Salib Huber, RD ND interview Dr. Kim Bretz, ND on her “Midlife Feast” podcast.
BONUS: Download Your Symptom + Food Tracker
To help you figure out what’s working — and what’s not — we’ve created a simple, fillable PDF tracker where you can log:
- Your daily symptoms
- What you eat
- Notable gut reactions (bloating, cramps, mood swings, etc.)
- Cycle or menopause phase
This tool helps you spot patterns and make more informed decisions about your health. Download and start using today to track the impact of your new dietary approach.
Bottom Line for Menopause Gut Health
As your body adapts to new hormonal rhythms, your gut plays a starring role in how you feel—physically, mentally, and emotionally. By feeding your microbiome and reducing inflammation with the right foods, you support not only digestion but also mood, metabolism, and long-term health. These gut-healing foods are a great place to start.
~ Read more from The Health Insider ~
- The Menopause Health Puzzle: Are Gut Changes the Missing Piece?
The hormonal shifts that take place during menopause change a lot in your body – including disrupting your microbiome. Here’s how to restore gut health from within. - Endometriosis Care in Canada: Get Diagnosed and Find the Experts Who Can HelpEndometriosis affects 1 in 10 Canadian women, but navigating care can be challenging. Here’s how to advocate for yourself and find the right treatment.
- Maternal Mental Health: New Study Supports Expanding Ways To Get HelpOne in five Canadian pregnant and postpartum women experience depression and anxiety, but fewer than 10% receive proper treatment. A new study shows effective ways to expand access.
The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment.
