This week, let’s talk about a trending topic many of us experience during menopause: digestive changes. Hormonal shifts can slow digestion, leading to bloating, constipation or even sudden food sensitivities. It’s like your stomach has a mind of its own! But here’s the good news, what you eat can make a huge difference.
What’s Causing Digestive Changes?
During menopause, lower estrogen levels can impact gut health, slowing digestion and affecting the balance of good bacteria in your microbiome. This can leave you feeling off-balance—literally.
Plant-Based Foods to Soothe Your Gut
Here are some plant-powered foods that can help keep your digestion on track:
- Fiber-Rich Foods: Oats, sweet potatoes, and leafy greens help keep things moving and prevent constipation.
- Probiotic Foods: Plant-based sources like sauerkraut, kimchi and miso support healthy gut bacteria.
- Anti-Inflammatory Options: Ginger and turmeric can ease bloating and calm the digestive system.
- Hydrating Fruits: Watermelon, cucumber and oranges help maintain hydration, which is crucial for digestion.
- Flaxseeds and Chia Seeds: These little powerhouses are high in fiber and omega-3s to soothe your stomach and reduce inflammation.
This Week’s Challenge: Start Your Day Gut-Strong
Try beginning your morning with a gut-friendly ritual like:
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- A room temp glass of lemon and ginger water for hydration and digestion. Add boiling water to sliced ginger and let sit overnight. Add fresh lemon juice in the morning and enjoy before that cup of coffee or tea. 🫚
- A bowl of overnight oats with chia seeds and fresh berries. Steel cut a nice change and can be batch cooked and frozen.
- A green salad, yes salad, packed with spinach, cabbage, apples, walnuts and a dressing of balsamic and hummus.
Mindful Eating Tip
Remember, how you eat is just as important as what you eat. Chew slowly, savor your meals and take time to enjoy the process. Giving your gut a break from stress can work wonders!
How’s Your Tummy Feeling?
Let me know if you try any of these tips as I love to hear successes. Menopause might bring challenges, but with the right tools, we can feel good from the inside out!
Here’s to a happy, healthy gut!
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
