Gut health and perimenopause
The first thing I always address in my naturopathic clinic is gut health. This is so key for everyone, including women in perimenopause. Our digestive health is the cornerstone of overall health and can have a huge impact on hormones.
I see so many women in my clinic struggling with bloating, constipation, or food sensitivities in perimenopause—and they often don’t realise how much this affects their hormones and their mood.
Poor gut health can slow down oestrogen clearance. If your gut bacteria aren’t balanced or digestion is sluggish, excess oestrogen can get reabsorbed—leading to heavier periods, mood swings, and breast tenderness.
I also see a lot of food sensitivities pop up in perimenopause. That’s because lower oestrogen affects the gut lining, making it more reactive. If you suddenly feel bloated after foods you used to tolerate, this could be why!
Additionally, your gut and brain are directly connected through the Vagus nerve. If your gut is inflamed or out of balance, it can impact your mood, energy, and sleep.
One major factor? The gut produces around 90% of your serotonin—your feel-good neurotransmitter. If your digestion isn’t working well, your mood can take a hit too.
And let’s not forget stress! When we’re stressed, digestion slows down, making gut symptoms worse. It’s a cycle I see all the time.
That’s why I always start with gut support in clinic.
Do these for better gut health in perimenopause
Here are some tips to get you started:
- Eat fibre-rich foods to keep digestion moving
- Make sure you are drinking enough water, at least 1.5 to litres of plain still water a day
- Limit processed foods as they can impact your microbiome
- Include bitter herbs like Yarrow, Gentian, Artichoke and Dandelion to support digestion
- If stress is impacting your digestion try Avena sativa.
Have you noticed a link between your digestion and mood? Has it gotten worse in perimenopause? Let me know in the comments below ?
Other topics that may interest you:
Surprising ways your gut health impacts your mood during menopause
Signs your digestion is struggling during menopause and how to fix it
