Menopause, Gut Health, and Weight Management: The Microbiome Connection

Weight gain, mood swings, and sleep disruption during menopause can often point to one overlooked culprit: your gut microbiome. The trillions of bacteria living in your digestive system aren’t just processing your food, they’re actively controlling your hormones, mood, and overall wellbeing. Understanding this powerful connection could be the game-changer you’ve been searching for. 

The Link Between Digestion and Hormones 

The Estrobolome Effect 

Menopause is associated with lower gut microbiome diversity. Your gut houses specialised bacteria called the “estrobolome,” which metabolises estrogen and can recycle hormones back into your bloodstream (Peters et al., 2022). When estrogen levels drop during menopause, this bacterial ecosystem becomes critical for making the most of your remaining hormones. 

How Your Gut Controls Symptoms 

Mood and Mental Health 

Changes in gut bacteria help explain why many women experience anxiety and depression during menopause (Liaquat et al., 2025). When certain bacteria become imbalanced, they disrupt the production of mood-regulating chemicals in your brain.  

Weight and Metabolism 

When your hormones drop during menopause, the changes to your gut bacteria can lead to weight gain and metabolic problems (Santoro et al., 2022). These microbes directly control how your body handles food, stores fat, and manages blood sugar levels.  

Bone Health 

Gut bacteria help your body absorb more calcium, which protects against bone loss (Pabich et al., 2023). This shows how improving gut health can directly strengthen your bones during menopause.  

Solutions for Better Gut Health 

Strategic Probiotics 

Key strains include: 

• Lactobacillus acidophilus: Improves bone density and mood (Pabich et al., 2023) 

• Lactobacillus reuteri: Reduces bone loss and inflammation 

• Bifidobacterium strains: Support immune function and mental health 

Fermented Foods 

Include these natural probiotic sources daily: 

• Yoghurt and kefir: Support gut and vaginal health 

• Sauerkraut and kimchi: Provide diverse bacterial strains 

• Kombucha: Offers probiotics plus beneficial acids 

• Miso: Contains phytoestrogens alongside probiotics 

Prebiotic Support 

Prebiotic interventions have shown promise in improving metabolic and overall health in menopausal women (Liaquat et al., 2025). Feed your beneficial bacteria with: 

• Resistant starches: Cooled potatoes, green bananas, legumes 

• Inulin-rich foods: Garlic, onions, asparagus 

• Diverse plant fibres: Aim for 30+ different plants weekly 

• Polyphenol foods: Berries, pomegranates, green tea 

Lifestyle Optimisation 

Daily Habits That Help 

• Stress management: Practice meditation or deep breathing, stress hormones disrupt gut bacteria (Park et al., 2023) 

• Quality sleep: Poor sleep affects both gut bacteria and hormone regulation 

• Regular movement: Exercise supports beneficial bacteria growth 

• Reduce gut disruptors: Limit ultra-processed foods, unnecessary antibiotics, and excessive alcohol 

Conclusion 

Your gut microbiome actively influences hormone metabolism, mood regulation, and menopausal symptoms. Rather than accepting symptoms as inevitable, you can cultivate a thriving microbiome through strategic probiotics, fermented foods, prebiotic support, and healthy lifestyle choices. The modifiable nature of gut bacteria means positive changes can begin within weeks, offering practical solutions for better menopausal health. 

How Emsee Can Help 

For personalised and holistic guidance on your menopause journey, book a free first consultation with one of our experienced doctors, naturopaths or nutritionists today by calling 1300 412 422 or fill out our online contact form. 

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.

References 

1. Peters, B. A., et al. (2022). Spotlight on the Gut Microbiome in Menopause: Current Insights. International Journal of Women’s Health, 14, 1059-1072.

2. Park, M. G., et al. (2023). Menopausal Changes in the Microbiome, A Review Focused on the Genitourinary Microbiome. Diagnostics, 13(6), 1193.

3. Santoro, A., et al. (2022). Menopause Is Associated with an Altered Gut Microbiome and Estrobolome, with Implications for Adverse Cardiometabolic Risk. mSystems, 7(4).

4. Liaquat, M., et al. (2025). The gut microbiota in menopause: Is there a role for prebiotic and probiotic solutions? Journal of Nutritional Science, 14, e3.

5. Pabich, M., et al. (2023). Probiotics and Prebiotics: Any Role in Menopause-Related Diseases? Current Nutrition Reports, 12(1), 166-179.

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.