Oestrogen influences the diversity and balance of gut bacteria, which in turn impacts digestion, nutrient absorption and even mood.

As oestrogen levels decline during menopause, the gut microbiome can become less diverse, increasing the risk of bloating, constipation and food sensitivities.

This imbalance can also affect serotonin levels—your 'feel-good' hormone—since around 90% of the body's serotonin is produced in the gut.

 Recognizing this connection is key to managing gut health during menopause.

When Linda hit 48, she noticed something frustrating. Despite eating well and exercising regularly, her stomach constantly felt bloated.

 "I’d finish a meal and suddenly feel like I needed to unbutton my jeans," she said. "I felt sluggish and uncomfortable no matter what I ate."

Sound familiar? For many women, menopause doesn’t just bring hot flashes and mood swings—it throws your gut into chaos, leaving you feeling bloated, gassy and sluggish.

The culprit?

A shifting gut microbiome.

As oestrogen dips, the beneficial bacteria that support digestion and nutrient absorption become less active.

The result?

Your once-trusty gut can feel unpredictable, stubborn and easily upset.

But the good news is… just like Linda, you can restore balance with the right steps.

During menopause, several gut-related issues can arise such as:

✅ Bloating – Declining estrogen slows digestion, causing food to linger longer in your gut and trigger bloating.

✅ Constipation – Estrogen helps regulate motility (how quickly food moves through your system), so its decline can cause sluggish bowels.

✅ Increased Food Sensitivities – Your gut lining may become more permeable, making you more reactive to certain foods.

✅ Weight Gain Around the Middle – Hormonal shifts can increase fat storage, particularly around the abdomen, while gut imbalances may worsen cravings and hunger signals.

Just like Linda learned, healing your gut isn’t always about dieting harder—it’s about nourishing your gut bacteria and giving your digestion a helping hand. Here’s how:

✅ 1. Add More "Gut Guardians"

Your gut thrives on good bacteria, but menopause can lower these helpful microbes. Try adding these foods to your daily routine:

• Fermented foods like kimchi, sauerkraut and kefir to replenish healthy bacteria.

• Prebiotic foods such as onions, garlic and asparagus to feed good gut bugs.

• Probiotic supplements may help if you struggle to get enough from food.

✅ 2. Hydration is Your Digestive Lifeline

Drinking enough water keeps digestion moving smoothly. Aim for 8 glasses a day and consider adding a squeeze of lemon to support digestion first thing in the morning.

✅ 3. Fiber is Your Friend, But Choose Wisely

Adding too much fibre to your diet too quickly can worsen bloating, so gradually increase your intake with these sources:

• Oats, flaxseed and chia seeds for gentle support.

• Cooked vegetables (like carrots and courgettes) are easier on sensitive stomachs than raw ones.

✅ 4. Manage Stress to Calm Your Gut

Stress doesn’t just make you feel frazzled—it directly impacts your digestion. Cortisol (the stress hormone) can slow down your gut’s natural rhythm. Try:

• Deep breathing or meditation for 5 minutes daily.

• Yoga or stretching to relax tight muscles in your abdomen.

• Journaling or gratitude practices to ease mental tension.

✅ 5. Identify Your Trigger Foods

Menopause can make once-tolerable foods suddenly feel like the enemy. Common triggers include:

• Alcohol

• Spicy foods

• Processed sugars

Try keeping a food diary to spot patterns and reduce symptoms.

By adding fermented foods to her meals, drinking more water and swapping raw salads for steamed veggies, Linda felt her bloating improve within weeks.

"I finally felt comfortable in my own skin again," she shared. "And my jeans? They fit just fine now—without any extra unbuttoning!"

Your gut does more than digest food—it’s linked to your hormones, your mood and your energy. During menopause, giving your gut some TLC can make a world of difference.

Small, consistent changes can help you feel lighter, brighter and more comfortable every day.

Need extra support?

Book a Meno Chat HERE  to learn how menopause coaching can help you feel your best from the inside out.