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Dietary Changes to Improve Gut Health During Menopause

Learn about menopause's impact on gut health & discover simple dietary tips for a happier gut.
January 25, 2024

Did you know that during menopause your gut health is significatly impacted due to the hormonal changes. The good bacterias present in your gut starts declining in numbers and that leads to a multitude of side effects like bloating, ingestion, diahhrea, etc.

So, what should you do to prevent this from happening?


In this blog, we'll delve into the importance of dietary adjustments during menopause, focusing on simple yet effective ways to support a healthy gut.

Why Does Diet Matter During Menopause?

Hormonal Impact: Menopausal hormonal shifts can affect metabolism and nutrient absorption. Adjusting your diet can help compensate for these changes, promoting overall well-being.

A Balanced Gut Microbiome : A balanced diet is crucial for nurturing a diverse and thriving gut microbiome. Menopause-related hormonal fluctuations can disrupt this balance, making dietary adjustments essential for gut health.

How Does Probiotic Diet Affect and Improve Gut Health?

Fiber-Rich Foods,or Prebiotics: Incorporate fiber-rich foods like whole grains, fruits, and vegetables to support healthy digestion. Fiber aids in regulating bowel movements and maintaining a robust gut environment. It also acts as a pre biotic- which means a food for the good bacteria in the gut.

Probiotics and Fermented Foods: Menopause can impact the balance of good and bad bacteria in the gut. Including probiotics and fermented foods like curd, idlis and dosas etc. can replenish beneficial bacteria, promoting gut harmony.

  • Curd (Yogurt): A staple in Indian households, curd is an excellent source of probiotics. Enjoy it on its own, as lassi, or as an accompaniment to meals.
  • Idli and Dosa: Fermented rice and lentil-based idlis and dosas are not only delicious but also gut-friendly. The fermentation process enhances their probiotic content.
  • Dhokla: A steamed, spongy cake made from fermented rice and chickpea flour. Dhokla is light, nutritious, and contributes to a healthy gut.
  • Pickles (Achar): Traditional Indian pickles, when naturally fermented, harbor probiotics. Opt for pickles that undergo natural fermentation for maximum benefits.
  • Buttermilk (Chaas): A refreshing drink made by diluting yogurt with water. Buttermilk provides probiotics and helps in digestion.
  • Fermented Lentils (Dal): Fermented versions of lentils, like dhuli moong dal, offer a probiotic boost.
  • Kimchi-inspired Pickled Vegetables: Create a local version of kimchi by pickling vegetables with Indian spices. This adds a flavorful and probiotic-rich condiment to your meals.

Hydration: Staying adequately hydrated is key for gut health. Water helps absorb nutrients and supports overall digestive function, mitigating common menopausal digestive issues.

Dietary Adjustments for a Healthy Gut

Omega-3 Fatty Acids: Include sources of omega-3 fatty acids, such as fatty fish and flaxseeds, in your diet. These essential fats support a healthy gut lining and can reduce inflammation.

Limit Processed Foods: Minimize intake of processed and sugary foods, as they can disrupt the gut microbiome and contribute to inflammation. Opt for whole, nutrient-dense foods like lentils, fresh green vegetables, nuts, makhana and oats.

Manage Portion Sizes: Menopausal changes can impact metabolism. Be mindful of portion sizes to support healthy digestion and avoid overloading your digestive system. Slow mindful eating helps you to understand when you are full.


Navigating menopause involves more than adapting to hormonal changes; it's about nurturing your body, including your gut. Making simple dietary adjustments can go a long way in promoting a healthy gut during this transition. Embrace these practical tips and embark on a journey to support your well-being from the inside out.


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