To support gut health during menopause, seek a fiber-rich diet featuring high-fiber vegetables and whole grains that nourish beneficial microbes and boost short-chain fatty acid production, while polyphenol-rich foods offer anti-inflammatory benefits and feed gut bacteria; incorporate fermented foods to introduce live cultures and enhance gut diversity and digestion; include nuts, seeds, and legumes for fiber, protein, minerals, and steadier bowel movements and energy.

A healthy gut microbiome is linked to overall resilience, influencing immunity, sleep, mood, and more, underscoring the mind-body connection described by experts.

This decline in barrier integrity and SCFAs during menopause can drive inflammation, impair digestion and nutrient absorption, contribute to weight changes, and affect mood, stress, and sleep.

Recommended foods include broccoli, lentils, oats, blueberries, dark-skinned grapes, green tea, coffee, pomegranate, extra virgin olive oil, Greek yogurt, kefir, kimchi, and sauerkraut as practical options to boost gut health.

Menopause can reduce estrogen levels, diminishing gut microbial diversity and weakening gut barrier integrity, which in turn lowers short-chain fatty acid production.