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Gut Instincts: How Hormones Hijack Your Digestion in Perimenopause (and What You Can Do)

"For women, the decline in estrogen during perimenopause and menopause instigates inflammation in many different organs, especially the gut lining. An unhealthy gut lining may develop small cracks or holes, allowing partially digested food, toxins, and other substances to penetrate the tissues beneath it. This triggers inflammation that can lead to problems in the digestive tract and beyond - even in the bones" - Mary Clare Haver, The Galveston Diet.

Perimenopause and GI Troubles: My Journey Through the Gut Maze

I never expected my gut to become such a battleground.

I’ve always been sensitive—not just emotionally, but physically. My digestive system has been like a hypersensitive car alarm, blaring over things that seemed harmless. Cheese? Instant mucus and a balloon belly. Gluten? Game over. My food freedom slowly disappeared.

But then perimenopause strutted in like a hormonal tornado—and my gut? It completely lost the plot. Bloating, cramps, bathroom roulette (constipation one day, diarrhea the next)—I felt like I couldn’t trust my own body anymore. I even had to break up with beans. Beans! The betrayal.

Why Does Perimenopause Wreak Havoc on Digestion?

Here’s the thing: your gut and hormones are like dance partners. But during perimenopause, estrogen keeps tripping over its own feet—and the whole routine falls apart.

The Hidden Hormonal Gut Link

Let’s break it down:

• Estrogen & Digestive Flow
  Estrogen helps regulate colon motility. When it fluctuates? Your digestion goes rogue—sluggish one moment, racing the next.

• Microbiome Mayhem
  Estrogen decline disrupts your gut bacteria—the same ones that impact everything from nutrient absorption to mood. Cue bloating, food sensitivity, and "Why do I feel off?" vibes.

• Leaky Gut 101
  Lower estrogen = increased gut permeability. That means toxins and partially digested food can sneak into your bloodstream, sparking inflammation across your body (yes, even your bones).

Want to know more about how inflammation shows up all over your body during perimenopause (not just in your gut)? Head over to The Perimenopause Inflammation Storm to learn how those sneaky hormone shifts fan the flames—and what you can do to put out the fire.

How to Restore Gut Harmony (Without Losing Your Mind—or Your Favorite Foods)

1. Feed Your Gut the Right Fuel

Fiber = your gut’s BFF. It keeps things moving and nourishes your good bacteria. Think:

• 🥬 Leafy greens, carrots, sweet potatoes

• 🫐 Berries (blueberries, raspberries, blackberries)

• 🌰 Chia, flax, and walnuts

Gut-friendly gluten-free grains (because not all guts love wheat):

• Quinoa: A complete protein and fiber-rich

• Gluten-free oats: Gentle and stabilizing

• Millet & amaranth: Easy to digest and anti-inflammatory

• Brown rice: Comforting and nutrient-dense

I personally steer clear of the whole-wheat world—my gut votes no thanks.

2. Probiotics: Your Microbiome’s MVP

Consistency is key. Add:

• 🥛 Greek yogurt or kefir (if dairy loves you back)

• 🥬 Fermented veggies like sauerkraut and kimchi

• 💊 Probiotic supplements (look for Lactobacillus rhamnosus or Bifidobacterium longum—great for women over 40)

Fun fact: probiotics aren’t just for poop health. They boost mood, help with calcium absorption, and can even help balance vaginal pH (fewer UTIs? Yes, please!).

3. Calm the Inflammation

Your gut’s crying out for soothing, not scolding. Here’s how:

• Cut back on the big disruptors: 🚫 processed food, sugar, alcohol
  (I know, wine feels like therapy in a glass, but it’s often a gut saboteur in disguise.)

• Add gut-healers like:
  🍲 Bone broth
  🧄 Turmeric
  🐟 Omega-3-rich fish (I’m talking salmon—not the ones with eyes staring at me. No thanks. I like my fish fillets, not friendships.)

4. Don’t Forget the Power of Hydration

Dehydration is a sneaky contributor to bloating and sluggish digestion. Aim for more water plus electrolytes—especially if you sweat a lot or drink caffeine.

💧 I love Vega Hydrate—it’s like a spa day for your insides, packed with electrolytes and vitamins. And yes, it helps with that "Why do I feel hungover when I didn’t even drink?" vibe.

Final Thoughts: Your Gut Isn’t Broken—It’s Just Begging for Balance

If perimenopause turned your digestion into a full-blown soap opera, I see you. You’re not imagining things. You’re not broken. And no, it’s not “just stress.”

Your gut is reacting to real, hormonal shifts—and it’s asking for support, not punishment.

The good news? You don’t need a 20-step elimination diet or a supplement graveyard to start feeling better. You just need to nourish the gut-brain-hormone connection with:

✨ Fiber-rich, whole foods
✨ Targeted probiotics
✨ Anti-inflammatory support
✨ Daily hydration and care

This isn’t magic—but it is life-changing.

💬 Let’s Talk About It

Have you noticed digestive drama during perimenopause? What helped? What didn’t? Drop a comment or share your gut story—I’m here for all of it.

Hormonally Yours,

Kimberlee Erin

🔥 Want to dive deeper into perimenopause health strategies? Make sure to grab my free guide PLUS RECIPES: Perimenopause Power Moves: 5 Simple Nutrition Shifts to Help You Feel Like Yourself Again!.

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.