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Many women going through menopause experience digestive problems linked to the hormone changes that occur during this stage of life.
Bloating, constipation and unexpected food sensitivities can make gut health during menopause a real challenge and it’s frustratingly common as hormonal changes wreak havoc on the delicate balance of your gut.
This isn’t just an inconvenience; poor gut health during menopause can lead to disrupted sleep, increased stress and even lower immunity, making an already challenging time even more overwhelming.
For many women, this imbalance leads to a vicious cycle of discomfort and uncertainty about how to fix it.
The good news is that gut health during menopause can be managed.
While hormonal shifts can cause gut disturbances, there are solutions designed specifically to support a healthy digestive system during menopause.
In this blog, we’ll explore practical steps you can take to restore balance—and introduce you to a product that could make a significant difference in your daily menopause health and wellness journey.
Contents
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Understanding Gut Health and Menopause
As women enter perimenopause and menopause, many are surprised by a sudden increase in digestive issues that they may not have experienced before.
These can range from bloating and gas to constipation and diarrhoea, all of which make daily life uncomfortable and unpredictable.
For some, even previously well-tolerated foods begin to cause discomfort, adding a layer of confusion to meal planning and eating habits.
What’s Happening to the Gut in Menopause?
The gut is home to trillions of bacteria that play a crucial role in digestion, nutrient absorption and overall health.
During menopause, declining oestrogen levels have a direct impact on this microbiome, disrupting the balance of “good” bacteria and making it harder for the gut to function smoothly.
This imbalance, known as gut dysbiosis, is often the root cause of many digestive problems experienced during menopause.
In addition, slowing metabolism and increased inflammation during the menopause can worsen gut health, leading to an array of uncomfortable symptoms.
Common Symptoms
Bloating and gas
The imbalance in gut bacteria can lead to increased fermentation, producing excess gas and bloating.
Constipation or diarrhoea
Slower digestion, caused by hormonal changes, can result in irregular bowel movements.
Food sensitivities
The gut’s protective barrier weakens, allowing substances that previously caused no issues to trigger sensitivities.
Abdominal discomfort
Cramps and a general feeling of unease in the stomach are frequent companions to these changes.
The Consequences of Ignoring Poor Gut Health During Menopause
If left unaddressed, poor gut health can have far-reaching impacts.
Beyond the discomfort of bloating or constipation, an unhealthy gut microbiome can affect your immune system, making you more susceptible to illness.
It can also worsen mood swings, anxiety, and stress levels—problems that are already intensified during menopause.
Long-term gut imbalance may even contribute to weight gain and chronic inflammation, which is linked to a range of serious health issues such as heart disease and diabetes.
Solutions to Menopause Gut Health Issues
it’s important to consider a holistic approach when tackling digestive problems in menopause.
Dietary Changes
One of the most effective ways to address gut health is by making changes to your diet. Here are some suggestions:
Increase Fibre Intake
Fibre-rich foods such as fruits, vegetables, whole grains and legumes support the gut by feeding beneficial bacteria. This can help reduce bloating and regulate digestion.
Avoid Processed Foods
Processed and refined foods often disrupt the gut’s natural balance. Reducing processed sugar and unhealthy fats can minimize inflammation and ease digestive discomfort.
Hydration
Drinking enough water throughout the day supports digestion and prevents constipation, a common issue for women in menopause.
Mindful Eating
Practicing mindful eating can be highly effective in improving gut health. Eating too quickly or while distracted can lead to poor digestion and bloating. Focus on:
Chewing thoroughly
Proper digestion starts in the mouth, so take time to chew your food well.
Eating slowly
This helps prevent overeating and reduces the strain on your digestive system.
Smaller meals
Breaking down your meals into smaller, more frequent portions can help reduce digestive stress and maintain energy levels.
Manage Stress
Stress has a direct impact on gut health. The gut-brain axis is the connection between your central nervous system and digestive system, meaning that when you are stressed, your gut is often one of the first systems to suffer. To combat this:
Yoga and Meditation
Gentle movement and breathing exercises can reduce stress and promote digestive health. Studies have shown that activities like yoga help to lower cortisol levels and improve gut function.
Adequate Sleep
Lack of sleep can disrupt the gut microbiome and worsen menopause symptoms. Ensure you get 7-8 hours of sleep per night to support overall wellness, including digestion.
Probiotic-Rich Foods
Incorporating probiotic-rich foods can help improve the gut microbiome. These include:
Yogurt
Look for unsweetened, live-culture yogurt.
Kefir
A fermented milk drink that is rich in probiotics.
Sauerkraut and Kimchi
Fermented vegetables that are high in probiotics.
Miso and Tempeh
Fermented soybean products that support gut health.
Herbal Remedies
Certain herbs can help soothe digestion and support gut health during menopause:
Peppermint
Known for its calming effects on the stomach, peppermint tea or supplements can reduce bloating and gas.
Ginger
Ginger is often used to combat nausea and aid digestion. It can also reduce inflammation in the gut.
Fennel
Fennel seeds can reduce bloating and cramping after meals.
Exercise for Digestive Health
Physical activity is a natural way to stimulate digestion and keep things moving through your gut. Low-impact exercises such as walking, swimming, or cycling can boost circulation and support bowel movements, helping alleviate constipation and bloating.
A Daily Supplement for Menopause Gut Support
When it comes to managing gut health during menopause, a multi-faceted approach is essential.
One highly effective solution is supporting your gut microbiome with a daily supplement like JERMS, specifically formulated to target digestive health and improve overall well-being.
Let’s dive into how Jerms can be part of your comprehensive gut health solution and how you can begin to experience relief.
How Jerms Tackles Gut Health in Menopause
JERMS Daily Gut is designed to restore balance to your gut microbiome, which is disrupted during menopause.
It contains a carefully chosen blend of probiotics, prebiotics, digestive enzymes and organic superfoods that work together to support digestion and reduce bloating.
By replenishing the “good” bacteria in your gut, JERMS helps your body digest food more efficiently, reduces inflammation and supports a stronger immune system—key benefits during menopause when gut health can take a significant hit.
Probiotics
These are live bacteria that promote a healthy balance of gut flora. The strains included in JERMS are selected for their ability to thrive in the digestive tract and improve overall gut health.
Prebiotics
These act as food for probiotics, helping the good bacteria grow and flourish, which enhances the microbiome’s stability and function.
Digestive Enzymes
These enzymes aid in breaking down food, ensuring that nutrients are absorbed efficiently, reducing the strain on your digestive system, and alleviating common menopausal digestive complaints like bloating and gas.
Organic Superfoods
Jerms also contains a blend of organic superfoods These natural ingredients support digestion, reduce inflammation, and promote a balanced gut microbiome, enhancing overall gut health during menopause.
Step-by-Step Guide to Using Jerms for Better Menopause Gut Health
Start with Consistency
Take JERMS once daily, in a smoothie or water or mixed into food, to ensure optimal absorption of the probiotics and enzymes. Consistency is key to seeing long-term results.
Monitor Your Diet
While JERMS helps stabilise gut health, pairing it with a diet rich in fibre (think leafy greens, whole grains, and legumes) will optimise your results.
Be Patient
Gut health improvements can take time. Most users of JERMS report noticeable changes within 2 to 4 weeks, including less bloating, more regular digestion, and reduced food sensitivities.
Track Your Progress
Keep a simple food and symptom diary to track how your body is responding to JERMS. This will help you spot improvements and identify any foods that may still trigger discomfort.
The Benefits of a Balanced Gut During Menopause
Restoring your gut’s health with the help of JERMS and other lifestyle changes can lead to significant improvements in how you feel day-to-day.
Not only can you expect fewer digestive issues, but you may also experience improved mood stability, better sleep, and even clearer skin. This is because gut health influences much more than digestion—it’s deeply connected to hormonal balance, immune function, and mental health.
By addressing your gut health with JERMS, you’re taking a holistic approach to managing menopause symptoms, ensuring that your body is better equipped to handle the challenges of the menopause.
Read more on my blog ‘How to relieve Menopause Bloating’
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While working as a corporate lawyer, Louise MacNab experienced chronic stress which had a horrible impact on her gut.
She knew that she had to do something about it and went on a journey of research that led her to discover the vital role that gut health plays in all aspects of our overall health, including mental wellbeing.
It floored her that the bacteria in our guts could have such a significant impact on pretty much all of our bodily functions, and she became determined to change the reputation of bacteria by redefining how we think and feel about gut health.
Louise created JERMS to bring gut-friendly probiotics to the masses, boosting both health and happiness.
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FAQs on Gut Health and Menopause
What helps with digestive problems during menopause?
To alleviate digestive problems during menopause, consider making dietary changes such as increasing fibre intake, staying hydrated and avoiding processed foods.
Incorporating probiotics and prebiotics, along with practicing mindful eating and managing stress through yoga or meditation can also support gut health.
Supplements like Jerms that include probiotics, prebiotics, and digestive enzymes can be a convenient way to meet your needs.
Does menopause cause gut issues?
Yes, menopause can lead to gut issues due to hormonal changes, particularly a decrease in oestrogen.
This hormonal fluctuation can affect gut motility, leading to symptoms such as bloating, constipation and discomfort. Stress, lifestyle changes and dietary habits during menopause can further contribute to digestive problems.
What are gut symptoms of menopause?
Common gut symptoms during menopause include bloating, gas, constipation, diarrhoea and abdominal discomfort.
Women may also experience changes in appetite and cravings, which can impact overall gut health.
Do probiotics work for menopause belly?
Probiotics can be effective in managing symptoms associated with a "meno belly." They help restore the balance of good bacteria in the gut, improving digestion and reducing bloating.
Regularly taking probiotic supplements or consuming probiotic-rich foods may help alleviate discomfort and promote a healthier gut during menopause.
Can HRT help with gut health?
Hormone Replacement Therapy (HRT) may positively impact gut health for some women.
By alleviating hormonal imbalances, HRT can help reduce symptoms such as bloating and digestive discomfort. However, individual responses to HRT vary and it's essential to discuss potential benefits and risks with a healthcare professional.
Can you flatten a menopause belly?
While it may not be possible to completely flatten a menopause belly due to hormonal changes, there are strategies to manage it.
Regular physical activity, a balanced diet rich in fibre, adequate hydration and stress management techniques can help reduce bloating and improve your abdominal appearance.
Supplements like Jerms can also support gut health which can contribute to a flatter belly over time.
Is Jerms suitable for everyone?
Jerms is vegan, gluten free, allergen free and fodmap friendly so it’s suitable for most people. If you’re pregnant or breastfeeding then consult with your doctor before trying Jerms.
Introducing any digestion and gut support product gradually to start with is a good idea. Try a half dose for a week before increasing.
How long will it take to see results with Jerms?
Experts generally recommend taking products with live bacteria for a minimum of 3 months to allow the bacteria time to colonise your gut and start making a difference!
Can I take Jerms alongside other menopause supplements or HRT?
Yes! Jerms is safe to take with other menopause supplements or hormone replacement therapy (HRT). However, it’s always a good idea to check with your healthcare provider before combining supplements.
Want to Know More?
Menopause can bring a host of gut health challenges, but with the right tools and support, you don’t have to suffer in silence.
The guidance in this blog post offers a simple, effective way to rebuild and maintain a healthy gut microbiome, helping to alleviate bloating, food sensitivities, and other digestive discomforts.
Let me know in the comments if you’ve experienced similar issues, or share this post with someone who could benefit from these insights.
And If you’re looking for more guidance on managing your perimenopause symptoms, make sure to sign up for my newsletter where I share tips, recipes and the latest research on menopause health. Or follow me on Instagram for inspiration and practical advice on navigating this important phase of life.
Have a specific question or topic you'd like to see covered? Drop your suggestions in the comments or send me a message. Your feedback helps me create content that’s relevant and helpful for you!
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
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