Gut Health And Menopause. Your Guide To Navigate Thru Less Hot Flashes & Inflammation

Menopause brings many changes to the body, and what you eat plays a big role in how you feel during this time. From perimenopause to post menopause, your digestive system and gut health influence symptoms like hot flashes, mood swings, and skin changes. A healthy diet can ease these effects and help you feel more balanced. This guide will explore foods to avoid and foods that support your gut and hormone health during menopause, plus practical tips to make this transition smoother.

Perimenopause usually occurs around age 40 and is a transition phase to menopause, which typically happens after 12 months without a period, leading you into post-menopause. It's different for everyone. It started for me in my late 30s, 38 to be exact, and ended around 55. These transitions are stages to a better you! In this blog, I'll share what has worked for me and my many clients, partly backed by science and partly backed by human experience!

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Healthy foods supporting gut health during menopause

How Gut Health Affects Menopause Symptoms

Let's get you excited to kick the processed foods to the curb that cause us to feel horrible and eat beautiful, colorful, natural foods! Your gut is more than a digestion center; it influences hormone balance and inflammation, which are key during menopause. When your gut is healthy, it helps regulate estrogen levels and reduces inflammation that can worsen hot flashes and mood swings. Poor gut health can make symptoms like acne, red cheeks, and night sweats more intense.

During perimenopause, estrogen levels fluctuate, and your gut bacteria can either help smooth these changes or make them harder to manage. Post menopause, your body’s ability to produce estrogen declines, so supporting your gut with the right nutrition becomes even more important to maintain balance and bone health.

Foods to Avoid for Fewer Hot Flashes and Better Gut Health

Certain foods can trigger or worsen menopausal symptoms by irritating your gut or causing hormone swings. Avoiding these can reduce hot flashes and improve your overall well-being.

• Spicy foods such as chilies, hot sauce, and peppers can increase body temperature and trigger hot flashes.

• Caffeine found in coffee, tea, and energy drinks, can disrupt sleep and worsen anxiety or mood swings. When I switched to decaf (it still has some caffeine) I felt so much less irritable with hardly any hot flashes!

• Any alcohol, especially red wine, can cause blood vessel dilation, leading to more frequent hot flashes and cause inflammation. 100%. If I drink wine it's organic white and with an ice cube.

• High-sugar foods and refined carbs like white bread, pastries, and sweets spike blood sugar and inflammation. Causes constipation.

• Processed meats and high-sodium foods increase inflammation and can affect blood pressure. These are also a class-1 carcinogen. As bad for us a cigarettes.

• Very hot beverages raise your core temperature, which may trigger hot flashes.

  
  

Avoiding the traditional charcuterie board loaded with processed meats and cheeses can be a good start. Instead, focus on fresh, whole foods that support your gut and hormone balance. Look up charcuterie boards with fruits like melons, berries and bell peppers with humus. Think like a Greek!

Foods That Help You Feel Better During Menopause

Certain foods contain nutrients that support estrogen balance, reduce inflammation, and protect bone health. Including these in your healthy diet can ease menopausal symptoms and improve gut health.

Phytoestrogen-rich foods

These plant compounds mimic mild estrogen activity and can help balance hormone levels naturally.

• Soy products like edamame, tofu, and tempeh

• Flaxseed, which also provides fiber for digestion

• Chickpeas and lentils

  
  

Omega-3 sources

Omega-3 fatty acids reduce inflammation and support mood stability.

• Fatty fish such as salmon, sardines, and mackerel

• Chia seeds and walnuts

  
  

Calcium and vitamin D sources

These nutrients protect bone health, which is crucial during and after menopause.

• Fortified plant milks (almond, soy, oat)

• Leafy greens like kale and Bok choy

• Almonds, walnuts and pistachios.

  
  

Magnesium and B vitamins

These help ease stress and improve sleep quality.

• Avocados and bananas

• Whole grains such as oats and quinoa

• Pumpkin seeds

  
  

Hydrating, whole foods

Foods with high water content help stabilize body temperature and blood sugar.

• Water-dense fruits like berries, cucumber, and watermelon

• Complex carbohydrates such as sweet potatoes and quinoa

  
  

Including dates in your diet can also help because they are high in fiber and support stable blood sugar levels. They are also anti-inflammatory! I eat 4 a day for fiber and inflammation in my gut!

Hydrating fruits that help stabilize temperature during menopause

The Role of Probiotics and Clean Eating

Probiotics support a healthy gut microbiome, which is essential for hormone regulation and digestion during menopause. You may need to adjust your probiotic supplements as your body changes through perimenopause and post menopause. Look for probiotic strains that target estrogen metabolism and gut inflammation. Probiotics may help with menopause by improving digestive health, vaginal health, mood, and bone density. They can reduce bloating and constipation by balancing gut bacteria, help prevent infections like UTIs by restoring vaginal flora, and support mood by influencing the gut-brain axis

I like two probiotics I have found that work: Signature Care Advanced Probiotic has 14 different strains of bacteria including Bifidobacterium longum. 12.5 billion active cultures per capsule. Found at Safeway for around $20 and Trader Joes has a women's probiotic that is just as effective for less money. Some research indicates that certain probiotics, including Bifidobacterium species, may help with estrogen metabolism and maintenance, though more studies are needed to confirm the exact mechanisms.

Also, avoid foods with long ingredient lists or chemicals you cannot pronounce. These additives (harmful chemicals) do disrupt gut bacteria and worsen menopausal symptoms. Choosing whole, minimally processed foods supports your gut and overall health. If you can pronounce the ingredients and recognize it then your good!

Practical Tips to Breeze Through Menopause with Better Nutrition

• Plan meals around whole foods rich in phytoestrogens, omega-3s, and fiber.

• Limit caffeine and alcohol, especially in the afternoon and evening, to improve sleep and reduce hot flashes.

• Stay hydrated with water and water-rich fruits to help regulate body temperature.

• Experiment with herbal teas like chamomile or peppermint as caffeine alternatives. Teas with dandelion specifically address your gut so look for these.

• Consult with a nutritionist or if your having skin issues as well a nutrition esthetician who understands menopause to tailor your diet and skincare routine.

• Keep a food and symptom diary to identify personal triggers and helpful foods. You'll be surprised. Log it at the end of the day as a recap of your habits.

  
  

Fresh vegetables, nuts, and seeds prepared for a healthy menopausal diet

The right foods along with probiotics can help with symptoms of menopause but that's not all. Exercise helps tremendously! Exercise helps manage menopause through several physiological effects:

1. Hormone regulation

• Physical activity improves estrogen metabolism and increases endorphins, which reduce hot flashes, mood swings, and irritability.

• It moderates cortisol, reducing stress-related symptom spikes.

2. Bone density preservation

• Weight-bearing and resistance training slow bone loss by stimulating osteoblast activity, lowering fracture risk.

3. Cardiovascular protection

• Aerobic exercise lowers blood pressure, improves HDL/LDL ratios, and decreases visceral fat accumulation common after estrogen decline.

4. Metabolic control

• Builds lean muscle, boosts resting metabolic rate, and helps prevent midsection weight gain.

5. Mood and sleep support

• Regular movement improves serotonin, dopamine, and melatonin regulation, easing anxiety, depression, and insomnia.

Best types:

• Strength training (2–3×/week)

• Brisk walking or cycling (150 min/week)

• Yoga, Pilates, or tai chi for flexibility and stress reduction

Consistency is key—moderate, regular exercise yields stronger effects than occasional intense sessions.

Women weight training at Aspire Total Fitness

I can honestly say I've experienced around 20 hot flashes total, even though I am post-menopausal. I am grateful for the location of my business within Aspire Total Fitness. As a certified nutritional esthetician, it has been a great convenience for me to address challenges like weight gain and other symptoms with ease.

With every class there is no judgement and modifying your workout is perfectly okay! Going at your level is what most instructors tell you. I modify and know that in this environment it's acceptable. To learn more about Aspire: https://www.aspiretotalfitness.com/

Before concluding this blog, it's important to discuss skincare. When choosing skincare products, opt for ones with familiar ingredients. Be cautious about what you apply to your skin, avoiding products with hormone disruptors. These disruptors can affect our entire system, as the skin absorbs what is applied and is linked to our nervous system, brain, and gut! Products like my Luxe Serum with ingredients you know and understand that give your skin and mood relief.

I suggest that menopause symptoms are signals your body is giving you that it needs better fuel now. Stay consistent and turn these gut-friendly choices and changes into your best new habits!

Comments and questions are always welcome! Contact me: genelle@faceitskin.net

Shop my products: https://www.faceitskin.net

Genelle Holub

Pro MUA, NCE

Face It Skin

Founder