The Author: Charlotte Hunter
Charlotte has been in practice since 2010, and specialises in the metabolic implications of menopause. Charlotte’s mission is to guide women through the twists, turns, and loop-the-loops of menopause. With the help of evidence-based nutrition and personalised support, she is committed to helping women thrive through menopause by empowering them with practical solutions.
Introduction
Hot flushes and mood swings are common in menopause, but gut health changes? Most women don’t see that one coming until the bloating, constipation, and sluggish digestion start creeping in. In reality, declining oestrogen levels impact far more than just your hormones.
Your gut microbiome, home to trillions of bacteria that influence digestion, immunity, inflammation, metabolism, and even mood, also takes a hit during menopause. This shift can lead to bloating, discomfort, and even symptoms like brain fog and anxiety.
The good news is that probiotics and gut-friendly nutrients can help restore balance, support digestion and immune function, and may even help your body metabolise oestrogen more effectively
So, let’s talk about menopause and gut health and what you can do to keep your digestion (and hormones) happy.
how does menopause affect gut health
Menopause doesn’t just change your hormones; it changes your gut too. A drop in oestrogen can slow digestion, cause bloating, impact immunity and even affect how your body processes hormones. Here’s what’s happening:
1. Changes in the Gut Microbiome
Your gut is home to bacteria that help process oestrogen, called the estrobolome. As your hormones change, these bacteria may also change, making it harder for your body to regulate oestrogen properly.
This can lead to imbalances and hormonal changes.
2. Slower Digestion & Increased Bloating
Oestrogen helps your digestion move smoothly. When levels drop, gut motility can slow down, leading to constipation, bloating, and even acid reflux.
Probiotics may help improve digestion and reduce bloating, so gut health should always be a priority during menopause.
3. Weaker Gut Barrier & Increased Inflammation
Studies have shown that menopause can make the gut lining more permeable, leading to what’s often called “leaky gut.” This means food and bacteria can affect the immunity of the gut, triggering inflammation, bloating, and even food sensitivities.
Strains like Lactobacillus and Bifidobacterium may help strengthen the gut lining, reducing inflammation, keeping your digestion on track.
4. Immune Function Decline
Did you know 70% of your immune system lives in your gut? As menopause affects gut bacteria, it also weakens immune defences, making you more prone to infections, colds, and fatigue.
Some probiotic strains boost immune resilience, helping your body fight infections and stay strong through menopause.
Supporting your gut health isn’t just about digestion—it can help balance hormones, reduce inflammation, and keep your immune system strong.
the role of probiotics in menopause support
1. Balancing Hormones
- Some gut bacteria help process and regulate oestrogen, keeping levels more stable.
- When these bacteria decline, it can lead to hormonal imbalances that worsen menopause symptoms.
2. Improving Digestion & Reducing Bloating
- A slower gut during menopause can cause bloating, constipation, and discomfort.
- Probiotics help keep digestion running smoothly, while prebiotics (gut-friendly fibre) feed good bacteria, strengthening the gut microbiome.
- Probiotics may aid digestion and reduce bloating.
3. Boosting Mood & Mental Clarity
- The gut-brain connection means that gut health may influence mood and mental clarity.
- Poor gut function can contribute to brain fog, anxiety, and low mood, while a balanced microbiome supports cognitive function.
- Probiotics may help produce GABA and serotonin, neurotransmitters that support relaxation, focus, and overall emotional well-being.
- By restoring gut balance, probiotics can be a simple yet powerful tool for managing menopause symptoms naturally.
4. Supporting Weight Management
- Menopause makes weight control more challenging, but surprisingly, a healthy gut can actually help.
- A well-balanced gut microbiome also supports the efficient absorption of nutrients, regulates blood sugar levels, and reduces cravings, making it easier to maintain a healthy weight.
- Combining probiotics with good nutrition and movement allows you to naturally support metabolism without resorting to extreme diets or frustration.
- Probiotics may help digestion, support metabolic health, reduce cravings, and manage weight.
how to choose and take a probiotic for menopause
Not all probiotics are created equal! To get the most out of your probiotic supplements, here’s what to look for:
→ Choose a high-quality, multi-strain probiotic with at least 10–20 billion CFUs and a mix of beneficial strains like Lactobacillus and Bifidobacterium.
→ Combine your probiotics with prebiotics (like inulin and fibre-rich foods) to help them do their job more effectively.
→ Be consistent and take your probiotics daily for at least 4–6 weeks to notice real improvements in digestion, inflammation, bloating, immunity, and hormone balance.
→ For the best results, always combine probiotics with a balanced diet, proper hydration, and stress management because gut health is about so much more than just popping a supplement!
→ By choosing the right probiotic and sticking with it, you can support your digestion, hormones, and overall well-being throughout menopause.
"After years of gut issues, I have finally found peace since I started this wonderful life changing product. Cannot recommend highly enough"
Brigitte T
Take control of your gut & menopause health
Gut health is often the missing piece of the menopause puzzle. By restoring balance to your microbiome, you can reduce bloating, improve digestion, and support hormone balance naturally to feel more in control of your menopause.
Probiotics offer a simple, effective way to manage menopause symptoms, from digestion and metabolism to mood and energy levels. When paired with a healthy lifestyle, they can make a real difference in how you navigate this stage of life.
If you want to support your gut and overall well-being, Innopure’s menopause supplement range are evidence-based to support women’s health.
Explore our range of vitamins and supplements formulated for support during perimenopause and menopause.
articles that might interest you
Last updated 11th March 2025