Feeling bloated or imbalanced during perimenopause or menopause? Food can be your ally! Discover gut-friendly choices to navigate this life stage.
Food & Your Changing Body: A Powerful Connection
Perimenopause and menopause are powerful transitions for women, bringing about hormonal shifts that impact the whole body, including the gut. You might experience new digestive issues like bloating, constipation, or irregular bowel movements. But fear not! By incorporating certain gut-loving foods into your diet, you can support a healthy digestive system and feel your best during this time.
Top Gut-Friendly Foods for Perimenopause & Menopause
Fiber Powerhouses: Aim for at least 25 grams of fiber daily. Load up on fruits, vegetables, whole grains (think brown rice, quinoa!), and legumes (beans, lentils). Fiber keeps you feeling full, regulates digestion, and feeds the good bacteria in your gut.
Probiotic-Rich Foods: Probiotics are live bacteria that contribute to a healthy gut microbiome. Yogurt with live cultures, kimchi, kefir, and kombucha are all excellent sources. Consider incorporating a probiotic supplement after consulting your doctor.
Prebiotic Power: Prebiotics act as food for your gut bacteria. Enjoy onions, garlic, asparagus, and chicory root (often found in prebiotic supplements) to nourish your gut microbiome.
Healthy Fats: Don’t shy away from healthy fats! Include olive oil, avocados, fatty fish (salmon, sardines) in your diet. These fats promote gut health, reduce inflammation, and aid in nutrient absorption.
Hydration Hero: Water is essential for overall health, including gut function. Aim for eight glasses daily to keep things moving smoothly.
Let Food Be Your Medicine
By incorporating these gut-friendly foods into your diet, you can navigate perimenopause and menopause with a happier and healthier gut. Remember, this is just a starting point. Consider consulting a registered dietitian to create a personalized plan that addresses your specific needs.
I offer free discovery calls to discuss your unique health goals and how I can help you create a personalized plan for a thriving gut during perimenopause and menopause. Hop on a call today!
