We all know how important it is to keep a happy gut. Doing so ensures your body can easily digest food and absorb vitamins, minerals and nutrients, while eliminating waste and keeping you at your A game.

Without this healthy microbiome, issues like bloating, gas, constipation, or diarrhoea can become challenging and daily support becomes all important.

Perimenopause and menopause affect your digestive system as they involve significant hormonal changes. We look into how we can protect the gut during this phase of life.

The role of estrogen and progesterone in gut health.

During perimenopause and menopause, estrogen and progesterone levels are gradually on their way down. Estrogen helps regulate the digestive system by releasing digestive enzymes and maintaining the integrity of the gut lining. Progesterone, on the other hand, can slow down overall digestion, which can lead to issues like bloating and constipation. As these hormone levels decline supporting the gut often becomes more of a focus.

Improving digestion during perimenopause and menopause.

Luckily, there are many ways to improve digestion during this period. Here are just some:

1. Warm/hot water

Drinking warm or hot water can significantly aid digestion. Warm water helps stimulate the digestive system, promoting the flow of digestive enzymes and improving gut motility (the movement of food). A study by Szabo (2018) found that warm water can improve digestion, particularly when it comes to managing constipation and bloating.

2. Chia seeds

Chia seeds are a powerhouse of dietary fiber containing both soluble and insoluble fiber and helping to regulate bowel movements and prevent constipation. When chia seeds absorb water, they form a thick, gel-like substance, making it easier for bile to pass through the intestines. Here is one of our most popular Chia Seed recipe.

3. Probiotics

Incorporating probiotics into your diet can help maintain a healthy gut microbiome. Probiotics are live bacteria that provide health benefits when consumed in adequate amounts. Studies have shown that probiotics can improve symptoms of bloating, constipation and diarrhea by balancing out the bacteria in the gut.

WelleCo’s The Super Elixir™, with four strains of probiotics, helps contribute to normal digestive function. Each daily serve of our super greens contains 2.6 billion cfu (or ‘colony forming unit’) of probiotics, Lactobacillus acidophilus, Bifidobacterium bifidum, Bifidobacterium lactis and Bifidobacterium longum.

4. Balanced diet

A diet rich in fruits, vegetables, whole grains and lean proteins supports overall digestive health. Foods high in fiber, such as leafy greens (and the aforementioned chia seeds), can prevent constipation and promote regular toilet trips. Additionally, reducing the intake of processed foods, caffeine, and alcohol can also help maintain a happy gut.

5. Regular exercise

Physical activity enhances overall digestive function. Activities like walking, yoga and strength training can help stimulate bowel movements and reduce bloating. According to a study by Thompson (2015), regular exercise is effective in alleviating symptoms of constipation and improving overall digestive health.

6. Mindful Eating

Practicing mindful eating, which involves paying full attention to the eating experience and chewing food thoroughly has also been proven to improve digestion. 20 chews per bite is said to help the digestive system break down food more efficiently and reduce symptoms like bloating and gas.

The information in this article is not intended to be taken as medical advice. We recommend consulting your Healthcare Professional for advice on your supplement routine. Results may vary between individuals. Always read the label and follow the directions for use.

*Always read the label and follow the directions for use.