5 Ways to Improve Your Meno-Belly
/Shifting through menopause comes with a lot of changes including lower gut bacteria diversity. A number of research studies suggest lower progesterone and estrogen levels can reduce the microbiome potential and increase permeability of the gut barrier. And lowered gut microbiota can impact the production of estrogen.
A less than optimal gut can contribute to the frustrating weight gain, cognitive decline, inflammation + cardiometabolic health risks, vaginal dryness and menopause-related symptoms like hot flashes and insomnia. Healthy bacteria are essential for a stable mood as most of the body’s serotonin (the serenity hormone) is made from good gut bacteria.
Women are often in despair over this new “meno-belly” or chronic bloat that accompanies the proliferation of bad gut bacteria.
In order to maintain a healthy gut microbiome in midlife, there are a number of natural strategies to consider.
Consume probiotic-rich foods daily. Yogurt, kefir, miso, sauerkraut and kimchi can be enjoyed daily as a condiment at lunchtime or a breakfast smoothie booster. Many women benefit from a high-quality probiotic supplement with a diversity of beneficial Lactobacillus bacteria which is important for the gut and vaginal microbiomes. Probiotic supplements have even been shown to improve bone health by reducing bone reabsorption and boosting calcium uptake.
Feed the good gut bacteria with PREbiotics. Foods such as green bananas, artichokes, asparagus, garlic, onion, cocoa and dandelion greens are rich in prebiotic fibers. Aim to include these foods - some cooked, some raw - at least 3-4 times per week as supplements may not be as effective. Prioritize high fiber foods such as broccoli, flaxseed meal, kale, lentils and quinoa to help improve gut diversity and help the body get rid of toxins.
Avoid sugar + processed foods. Bad bacteria can thrive on added and artificial sugars in drinks, bars, snacks and treats. It may be challenging to reduce these foods at first as your nasty gut bacteria craves these added sugars and fillers. Processed foods are also commonly low in beneficial gut fibers. Try subbing in berries, fruit-flavored drinks and sip on lemon water to snuff out cravings. Grapefruit and peppermint essential oils can help reduce sugar cravings as well.
Reduce gut disruptors like alcohol and Advil. Both substances can lead to erosion of the protective barrier surrounding the gut, which can lead to a condition called “leaky gut,” where the gut wall becomes permeable and toxins and partially digested foods can move from your gut into your bloodstream, which is inflammatory.
Consider intermittent fasting. While more research still needs to be doe, intermittent fasting has been shown to change the makeup of the microbiome. A particular bacteria—Akkermansia muciniphila—associated with a healthier gut barrier has been shown to thrive in a fasted environment. Extreme fasting is not healthy nor necessary - even shorter 12-14 hour fasts 3-4 days each week can be helpful. It’s important you honor your body’s individual needs and history.
The bottom line: if you want to truly thrive in midlife, take your gut health seriously and nourish those good bugs!
Sources:
AMA Netw Open. 2022;5(2):e2143941. doi:10.1001/jamanetworkopen.2021.43941
Barrea L, Verde L, Auriemma RS, Vetrani C, Cataldi M, Frias-Toral E, Pugliese G, Camajani E, Savastano S, Colao A, Muscogiuri G. Probiotics and Prebiotics: Any Role in Menopause-Related Diseases? Curr Nutr Rep. 2023 Mar;12(1):83-97. doi: 10.1007/s13668-023-00462-3. Epub 2023 Feb 7. PMID: 36746877; PMCID: PMC9974675.
Peters BA, Santoro N, Kaplan RC, Qi Q. Spotlight on the Gut Microbiome in Menopause: Current Insights. Int J Womens Health. 2022 Aug 10;14:1059-1072. doi: 10.2147/IJWH.S340491. PMID: 35983178; PMCID: PMC9379122.
