Good Morning,
Many women notice their gut becomes more sensitive during menopause and there’s a scientific reason for it. The term “leaky gut” refers to increased intestinal permeability, when the gut lining becomes irritated and allows larger particles to pass through. This is a real, documented process in medical research, not a fad term.
As estrogen drops during menopause, it can shift the gut microbiome and weaken the gut barrier. This doesn’t mean menopause causes leaky gut, but it does mean the gut can become more reactive, leading to bloating, discomfort or slower digestion. What you eat has a big effect on how balanced or irritated your gut becomes during this phase.
Research consistently points to fiber-rich plant foods, beans, greens, whole grains, berries, tofu and lentils, as supportive for gut integrity and inflammation. Small amounts of fermented foods may also help strengthen the microbiome. Foods that commonly worsen gut irritation include alcohol, fried foods and heavily processed snacks.
A simple gut-friendly bowl you can try this week is quinoa with roasted sweet potato, chickpeas or edamame, shredded cabbage, a spoonful of sauerkraut and a drizzle of my Tahini sauce. It’s gentle, filling and great for digestion during hormonal changes.
I started out over 10 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.
