The gut microbiome in perimenopause
First off - what is the gut microbiome?
The gut microbiome (AKA gut microbiota, gut flora or simply, gut bugs) refers to the trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in your digestive tract. These microbes play essential roles in digestion, nutrient absorption, immunity, and overall health, including influencing mood and metabolism. A balanced and diverse gut microbiome is crucial for maintaining good health.
Quick fact: there's more than 300 different gut bacteria, maybe as many as 1000 or more.
Declining bacterial diversity in the gut
Before menopause, women generally have a diverse and robust gut microbiome, with many different kinds of beneficial bacteria working together to support health. However, after menopause, this diversity begins to decline. A diverse microbiome acts like a well-trained team, helping your body fend off harmful bacteria and maintain overall health.
For example, research shows that the more variety you have in your gut flora, the better equipped your body is to fight invaders like harmful bacteria. A less diverse microbiome, which is common after menopause, may make it harder for your gut to keep these harmful bacteria in check, leaving you more vulnerable to infections and inflammation.
Quick fact: Women have more gut bug diversity before menopause, and after menopause their gut microbiome is less diverse and more similar to men's.
Shifts in Beneficial Bacteria
As hormone levels drop during menopause, the balance of your gut bacteria shifts. Beneficial strains that help with digestion, mood, and overall health may decrease, while others linked to weight gain and inflammation can become more dominant. For instance, some gut bacteria may overproduce substances that affect mood or make you crave unhealthy foods, while beneficial strains that aid in nutrient absorption and hunger regulation decline.
These changes can lead to a range of symptoms, from bloating, constipation and weight gain to mood swings and fatigue.
Links to Mood and Mental Health
Your gut and brain are closely connected, and changes in the microbiome during menopause can impact mental health. Some gut bacteria help regulate hormones including oestrogen, and when these bacteria are out of balance, it can contribute to feelings of anxiety or depression.
For example, certain gut bacteria may break down oestrogen too quickly, leaving lower levels available for your body. This can exacerbate mood changes and other menopause symptoms. Maintaining a healthy and balanced gut microbiome can help support both mental and emotional wellbeing during this time.
Simple steps for a healthy gut microbiome
Symptoms your gut might be affected
Some common symptoms that menopause may be impacting your gut health include:
- Bloating or gas
- Changes in bowel habits, like constipation or diarrhoea**
- Increased sensitivity to certain foods
- Difficulty managing weight
** If you have changed bowel habits - see your doctor.
If you’re experiencing these symptoms, your gut might need extra support.
Why Supporting Your Gut Matters
A healthy gut microbiome isn’t just about digestion—it impacts everything from your immune system to your mood and even your heart health. By caring for your gut during perimenopause and beyond, you can improve how you feel physically and emotionally while supporting long-term health.
Balanced diet, with fibre, prebiotics and probiotic foods, avoiding alcohol, exercise and stress management all help keep a healthy gut microbiome and digestive wellbeing.
