Diversity drops
One of the most consistent findings is a fall in microbial diversity after menopause. A less varied microbiome is linked to changes in weight, energy and digestion, and it often begins years before your final period.
Gut health & menopause
Menopause changes your gut. Here's how to support it.
Most menopause conversations stop at hormones. But your gut microbiome is shifting at the same time, and looking after it is one of the most powerful things you can do to feel strong and steady through the transition.
The overlooked system
The trillions of bacteria living in your gut influence far more than digestion. Metabolism, immunity, mood, bone strength and brain health all lean on them. During perimenopause and menopause, this community changes in ways that can ripple across your whole body.
Here's what the science shows is happening, and the everyday choices that make the biggest difference.
What the research shows
Three shifts to know about
As oestrogen and progesterone decline, the gut changes in measurable ways.
The estrobolome weakens
A specific set of gut microbes, the "estrobolome", helps recycle oestrogen. As oestrogen falls, these microbes decline too, and the body's ability to reuse the hormone it still has is reduced.
Knock-on effects
These changes are associated with a wider waist, higher blood pressure and cardiometabolic risk markers, as well as effects on bone density, brain function and mood during the transition.
Why hormones and gut bacteria are linked
Your gut helps recycle the oestrogen you have.
During your reproductive years, gut bacteria play an active role in recycling oestrogen back into circulation. As levels fall in perimenopause, that process weakens: the microbes involved decline, which can feed back into inflammation, metabolism and how your body stores fat.
Because this drop in diversity can start years before your final period, actively supporting the microbiome early is one of the most useful things you can do through midlife.
Step 01
Oestrogen circulates
Hormones are processed by the liver and passed into the gut.
Step 02
Microbes recycle it
Estrobolome bacteria free oestrogen so it can be reabsorbed.
Step 03
Balance is supported
A diverse microbiome helps keep this loop working smoothly.
What you can do
Build diversity, day to day
The goal isn't chasing trendy protocols. It's feeding a varied microbiome through food and movement.
1
Eat a wide variety of plants
Aim for around 30 different plants a week: vegetables, fruit, herbs, legumes, nuts, seeds and whole grains. Each one brings different fibres and polyphenols that feed different microbes.
2
Prioritise fibre and polyphenols
Brightly coloured produce, whole grains and legumes provide the compounds gut bacteria thrive on. It's one reason very low-carb or ketogenic diets can backfire in midlife. They starve the microbiome of fibre.
3
Train with intensity
Exercise, especially higher-intensity and strength work, has been shown to improve microbial diversity and metabolic signalling. Movement isn't just for muscle and bone; it's a stimulus for the microbiome too.
Where a fibre supplement fits
Daily Healthy Fibre
Daily Healthy Fibre is a high-quality prebiotic fibre that delivers a wide range of benefits, from steadier blood sugar to better heart health. It feeds your body's good bacteria to improve the composition of your gut microbiome, supporting your overall gut health and helping your body absorb more of the nutrients you eat.
- Keeps you regular. Helps ensure comfortable, regular bowel movements.
- A quality prebiotic. Feeds your body's probiotics to improve your gut microbiome and overall digestive health.
- Fuller for longer. Helps curb appetite, a real help for anyone managing their weight.
- Balances blood sugar. Fibre helps regulate blood sugar levels and supports better heart health.
- IBS & FODMAP friendly. Gentle enough to fit comfortably into your daily routine.
Getting started: introduce any new fibre gradually and drink plenty of water so your gut can adjust comfortably.
The science
References & further reading
- 1 Peters BA, Santoro N, Kaplan RC, Qi Q. Spotlight on the Gut Microbiome in Menopause: Current Insights. Int J Womens Health. 2022;14:1059–1072. pmc.ncbi.nlm.nih.gov/articles/PMC9379122
- 2 Munyoki SK, Goff JP, Jašarević E, et al. Intestinal microbial circadian rhythms drive sex differences in host immunity and metabolism. iScience. 2023;26(10):107999. pmc.ncbi.nlm.nih.gov/articles/PMC10568425
This article is for education and general wellbeing. It isn't medical advice and isn't intended to diagnose, treat or replace guidance from your doctor or a qualified healthcare professional, especially if you're managing a health condition, taking medication, or considering hormone replacement therapy.
Live freely
Menopause isn't the beginning of decline.
It's a turning point, and supporting your microbiome is one of the most powerful ways to stay strong, steady and comfortable through it.