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Hormones, Gut Health, and Perimenopause: The Connection You Can’t Ignore

"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 felt like an overreactive alarm system, warning me against certain foods long before I understood why. Years ago, I gave up cheese because of the way it made my throat fill with mucus and my stomach turn into a balloon. Then gluten had to go, and with that, so did my spontaneous indulgences.

But perimenopause took my gut struggles to another level. The bloating, the cramping, the unpredictable shifts between diarrhea and constipation—it felt like my body had completely turned against me. I even had to break up with beans (yes, beans!) because of their notorious ability to turn my gut into a fermentation factory.

I wasn’t just battling discomfort—I was losing trust in my own body.

Why Does Perimenopause Wreak Havoc on Digestion?

Here’s where things get fascinating (and frustrating). Your gut and hormones are in a constant dance, and during perimenopause, the rhythm gets completely thrown off.

The Hidden Influence of Hormones on Your Gut

🔹 Estrogen and Colon Motility: Estrogen plays a major role in how fast (or slow) food moves through your digestive system. Fluctuating estrogen can lead to constipation one day and urgency the next.

🔹 Gut Bacteria Shake-Up: The gut microbiome shifts as estrogen levels drop, altering the balance of bacteria that help digest food, regulate mood, and even support metabolism.

🔹 The "Leaky Gut" Factor: Perimenopause can increase gut permeability, making it easier for toxins to slip into your bloodstream—leading to inflammation, food sensitivities, and general digestive chaos.

How to Restore Gut Harmony (Without Feeling Like You’re on a Never-Ending Elimination Diet)

1. Feed Your Gut the Right Fuel

🌱 Fiber is Your Best Friend. Not only does it keep your digestive system moving, but it also feeds the beneficial bacteria that help regulate hormones. Great sources include:

✔️ Vegetables (leafy greens, carrots, sweet potatoes)

✔️ Berries (blueberries, raspberries, blackberries)

✔️ Nuts and seeds (chia, flax, walnuts)

🌾 Whole grains? I don't eat them often. But if you do, choose gut-friendly, gluten-free options like:

✔️ Quinoa – A complete protein packed with fiber
✔️ Gluten-free oats – Great for digestion and blood sugar balance
✔️ Millet – Easy to digest and supports gut health
✔️ Amaranth – High in fiber and naturally anti-inflammatory
✔️ Brown rice – A gentle, gluten-free grain rich in fiber and nutrients

These options provide the benefits of fiber without the gut distress that gluten-containing grains can trigger.

2. Support Your Gut Microbiome with Probiotics

Your gut bacteria love consistency. Give them probiotic-rich foods to help them thrive:

🥛 Fermented dairy (Greek yogurt, kefir)

🥬 Fermented veggies (sauerkraut, kimchi)

🦠 Probiotic supplements (Look for strains like Lactobacillus rhamnosus and Bifidobacterium longum—especially beneficial for women in midlife.)

💡 Probiotics do more than just aid digestion—they can improve calcium absorption, reduce vaginal pH (hello, fewer UTIs!), and even help regulate mood.

3. Reduce Inflammation and Soothe Your Gut

🚫 Cut back on processed foods, excess sugar, and alcohol. (I know, I know—wine feels like a lifesaver some nights. But trust me, your gut will thank you for swapping it for a cup of chamomile tea.)

✅ Add gut-healing foods like bone broth, turmeric, and omega-3-rich fish.

4. Hydration: The Underrated Hero

💧 Water and electrolytes are key. If you often feel bloated or constipated, dehydration might be playing a sneaky role. I love adding Vega Hydrate to my water, especially during workouts—it’s full of electrolytes and vitamins to help reduce that ‘hungover’ feeling even when I haven’t had a sip of alcohol!

Final Thoughts: Your Gut Isn’t Broken—It’s Just Asking for Help

If perimenopause has turned your digestion into a mystery novel with too many plot twists, know this: you are not alone, and you're not broken.

Your gut is responding to hormonal shifts in ways that can feel frustrating, but with the right adjustments—nutrient-dense foods, targeted probiotics, gut-friendly hydration—you can start to regain balance.

This isn’t about deprivation. It’s about empowering your body to work with you, not against you.

So, let’s talk: Have you noticed digestive changes during perimenopause? What has helped (or totally backfired) for you? Drop your thoughts in the comments—I’d love to hear!

Hormonally Yours,

Kimberlee Erin

🔥 Want to dive deeper into perimenopause health strategies? Make sure to grab my free guide PLUS RECIPES: Perimenopause Power Moves: Transform Your Hormones and Health!.

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.