The Estrogen-Gut Connection: Supporting Digestion in Menopause
When we think “menopause,” we think: hot flashes, mood swings, and hormonal shifts — but one aspect that doesn’t get enough attention is the impact on your gut health that this phase of life can bring! If you’ve noticed changes in your digestion during this time, you’re not alone.
The Gut-Hormone Connection
Our gut and our hormones are closely connected, and understanding this relationship can help you navigate menopause with more knowledge and less symptoms.
Your gut is responsible for more than just the digestion of food — it’s a key player in hormone metabolism. The gut microbiome, made up of trillions of microbes, influences how your body breaks down and eliminates hormones like estrogen.
So our gut can impact estrogen, but estrogen changes can also impact the gut…
During menopause, estrogen levels naturally decline, which can lead to shifts in your gut’s microbiome, motility, immune system, gut lining, nutrient absorption, and more. These changes may contribute to common digestive complaints like bloating, constipation, reflux, or even contribute to more serious concerns like osteoporosis and autoimmune conditions.
How Menopause Can Impact Gut Health
Slower Motility: Reduced estrogen may slow down gut motility, leading to constipation. This opens the door for opportunistic bacteria to grow, inflammation to arise, and cause us to feel uncomfortable and sluggish.
Microbiome Changes: The loss of estrogen alters the diversity of our beneficial bacteria, contributing to dysbiosis (an imbalance in gut bacteria). Not enough good bugs, or an overgrowth of bad bugs, can contribute to motility changes and symptoms like reflux, bloating, gas.
Inflammation: Lower estrogen levels can increase intestinal permeability, also known as “leaky gut,” which has the potential to trigger and shift the immune system into “overactivity”, and open the window for autoimmune conditions to arise. This additional inflammation coming from the gut can exacerbate the experience of systemic menopause symptoms.
Nutrient Absorption Issues: Changes or declines in stomach acid and digestive enzymes can lead to poor nutrient absorption, particularly for calcium, magnesium, iron and B vitamins. These are important nutrients for our nervous system, energy levels and bone health!
Tips to Support Your Gut During Menopause
Dietary Fibre
Fibre supports healthy digestion and feeds beneficial gut bacteria. Include fibre-rich foods like leafy greens, berries, flaxseeds, and legumes in your diet.Fermented Foods
Support your microbiome by adding fermented foods like yogurt, kefir, sauerkraut, and kimchi to your meals.Stay Hydrated
Adequate hydration is essential for digestion and preventing constipation. Aim for 8-10 glasses of water daily.Prioritize Healthy Fats
Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds, can reduce inflammation and support hormone balance.
When to Seek Support
We know that the hormonal shifts of menopause can have a direct impact on our gut health, but there are so many other factors to consider holistically as well — for both menopause and digestion. If you feel that your digestion has changed, that symptoms are persistent or troublesome, working with a Naturopathic Doctor can provide you with personalized care.
By shifting the microbiome, reducing inflammation, strengthening the immune system, mitigating symptoms, and ultimately supporting your body through the hormonal changes happening, we can help you feel your best during perimenopause and menopause!
*Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. It is always recommended to consult with a healthcare professional before starting any new health-related practices or making significant changes to your diet or lifestyle.
