Sarah GrayWhen we talk about perimenopause and menopause, we often focus on what's happening to our hormones, particularly oestrogen.
But there's another part of the conversation that deserves some attention: your gut microbiome.
Your gut is home to trillions of microorganisms, and within this community is something researchers call the estrobolome, a collection of gut bacterial genes involved in metabolising oestrogen.
So, what does your gut have to do with oestrogen?
Throughout our reproductive years, oestrogen is produced primarily by the ovaries. It travels through the body, is metabolised by the liver and some is eventually sent into the gut for elimination.
This is where the estrobolome becomes interesting.
Certain gut bacteria produce enzymes that can convert some conjugated oestrogen back into a form that can be reabsorbed through the intestine and returned to circulation.
In other words, there is a two-way conversation happening between our hormones and our gut.
As we move through perimenopause and menopause and ovarian oestrogen production declines, researchers are increasingly interested in how changes in oestrogen may interact with the gut microbiome — and vice versa.
The science is still evolving, so we shouldn't think of gut health as a way to simply “boost” oestrogen. But supporting a healthy microbiome is one practical part of looking after our overall health through midlife.
One of the simplest places to start? Diversity.
Your gut microbes love variety.
Rather than becoming fixated on one superfood, think about how many different plant foods you eat across the week. That can include:
- vegetables and fruit
- legumes such as chickpeas, lentils and beans
- wholegrains
- nuts and seeds
- herbs and spices
These foods provide different types of dietary fibre and plant compounds that our gut microbes can use.
Fibre is particularly important because certain fibres are fermented by gut bacteria to produce compounds such as short-chain fatty acids, which play important roles in the gut environment.
And diversity doesn't have to mean completely changing the way you eat.
Add berries and seeds to breakfast. Throw an extra handful of vegetables or legumes into lunch. Rotate your grains. Add nuts to a snack. Use different herbs and spices at dinner. Or even better, mix BettaYou through yoghurt for a gut- and hormone-friendly snack or meal.
Small additions can create much more diversity over the course of a week.
Supporting your gut through midlife
Perimenopause isn't about finding one food, supplement or health hack that fixes everything.
It's about recognising that our bodies are changing and giving them the foundations they need to function well.
Eating a diverse, fibre-rich diet is one of those foundations — supporting not only your gut microbiome but broader metabolic and overall health as you move through midlife.
And if your symptoms are significantly affecting your quality of life, speak with an appropriately qualified health professional. Nutrition can be an important part of the picture, but it doesn't replace individual medical care.
Want to understand more about what's happening to your body during perimenopause?
Sarah's book, It's Not You, It's Perimenopause, explores the science of this transition and practical ways women can better understand and support their health.
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