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Women's Metabolic Clarity · Topic 12 of 15

Gut Health

Your gut and your hormones talk to each other.

Educational disclaimer: This content is for education only. It is not medical advice, diagnosis or treatment. Pinnacle Coordinated Wellness is an education-first coordination layer, not a medical office, and Dr. Pat Pachciarz® is not a clinician. Nothing here is a protocol, dose or promise of results. Always talk with your own licensed clinician before making any health change. If you have chest pain, trouble breathing, thoughts of self-harm, or another emergency, call 911 (or call or text 988 for mental health crisis support).
On this page
  1. Does menopause change my gut?
  2. How does fiber help in midlife?
  3. Should I take probiotics?
Question 34 of 45

Does menopause change my gut?

Short answer

  • Yes. A study found women after menopause had different gut bacteria than before.
  • Gut bacteria help process estrogen. Scientists call this group the 'estrobolome.'
  • Gut changes may be linked to heart and metabolic health.
  • This research is new and still growing.

What to look out for

  • New bloating, gas or constipation.
  • Changes in bowel habits that last.
  • Blood in stool or weight loss (get checked).

Top 3 things to act on or ask your clinician

  1. Ask: 'Could my gut symptoms be linked to menopause?'
  2. Ask: 'Do I need any gut screening, like a colonoscopy?'
  3. Ask: 'What food changes might help?'
Sources for this answer
  1. Peer-reviewed Peters BA et al. Menopause Is Associated with an Altered Gut Microbiome and Estrobolome, with Implications for Adverse Cardiometabolic Risk in the Hispanic Community Health Study/Study of Latinos. mSystems. 2022;7:e0027322. PMID: 35675542. DOI: 10.1128/msystems.00273-22
  2. Peer-reviewed Baker JM et al. Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas. 2017;103:45-53. PMID: 28778332. DOI: 10.1016/j.maturitas.2017.06.025
  3. Expert commentary, not research Dr. Mary Claire Haver on Huberman Lab: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality (podcast episode, June 2024)
  4. Expert commentary, not research Dr. Sara Gottfried on Huberman Lab: How to Optimize Female Hormone Health for Vitality & Longevity (podcast episode, Jan 2023)
Question 35 of 45

How does fiber help in midlife?

Short answer

  • Fiber feeds healthy gut bacteria.
  • A large set of reviews found people who eat more fiber have less heart disease, diabetes and death.
  • Fiber helps you feel full and steadies blood sugar.
  • Most adults eat less fiber than advised.

What to look out for

  • Mostly processed foods.
  • Few vegetables, beans, fruits or whole grains.
  • Adding lots of fiber too fast (can cause bloating).

Top 3 things to act on or ask your clinician

  1. Ask: 'How much fiber is right for me?'
  2. Ask a registered dietitian for food ideas.
  3. Ask: 'Do any of my conditions affect fiber choices?'
Sources for this answer
  1. Peer-reviewed Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393:434-445. PMID: 30638909. DOI: 10.1016/S0140-6736(18)31809-9
  2. Peer-reviewed Peters BA et al. Menopause Is Associated with an Altered Gut Microbiome and Estrobolome, with Implications for Adverse Cardiometabolic Risk in the Hispanic Community Health Study/Study of Latinos. mSystems. 2022;7:e0027322. PMID: 35675542. DOI: 10.1128/msystems.00273-22
  3. Expert commentary, not research Dr. Mary Claire Haver (OB/GYN): The New Menopause (book, Rodale, 2024)
  4. Expert commentary, not research Dr. Mary Claire Haver on Huberman Lab: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality (podcast episode, June 2024)
Question 36 of 45

Should I take probiotics?

Short answer

  • Probiotic research in menopause is still early.
  • Not all probiotics are the same, and results vary.
  • Fiber and varied plant foods have more research behind them for gut health.
  • Talk with your clinician before starting supplements.

What to look out for

  • Products that promise to 'balance hormones.'
  • Supplements that are costly with little evidence.
  • Weak immune system (ask before using probiotics).

Top 3 things to act on or ask your clinician

  1. Ask: 'Is a probiotic useful for me?'
  2. Ask: 'What does the evidence say for my symptoms?'
  3. Ask: 'Could food changes help first?'
Sources for this answer
  1. Peer-reviewed Baker JM et al. Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas. 2017;103:45-53. PMID: 28778332. DOI: 10.1016/j.maturitas.2017.06.025
  2. Peer-reviewed Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393:434-445. PMID: 30638909. DOI: 10.1016/S0140-6736(18)31809-9
  3. Expert commentary, not research Dr. Sara Gottfried on Huberman Lab: How to Optimize Female Hormone Health for Vitality & Longevity (podcast episode, Jan 2023)
Sources

Every source on this page

Peer-reviewed research comes first, then society guidance, then expert commentary. Dr. Mary Claire Haver and Dr. Stacy Sims are listed first among the experts. Expert voices are commentary, not research. When an expert claim differs from the evidence, we follow the evidence and say so.

  1. Peer-reviewed Peters BA et al. Menopause Is Associated with an Altered Gut Microbiome and Estrobolome, with Implications for Adverse Cardiometabolic Risk in the Hispanic Community Health Study/Study of Latinos. mSystems. 2022;7:e0027322. PMID: 35675542. DOI: 10.1128/msystems.00273-22
  2. Peer-reviewed Baker JM et al. Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas. 2017;103:45-53. PMID: 28778332. DOI: 10.1016/j.maturitas.2017.06.025
  3. Peer-reviewed Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393:434-445. PMID: 30638909. DOI: 10.1016/S0140-6736(18)31809-9
  4. Expert commentary, not research Dr. Mary Claire Haver (OB/GYN): The New Menopause (book, Rodale, 2024)
  5. Expert commentary, not research Dr. Mary Claire Haver on Huberman Lab: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality (podcast episode, June 2024)
  6. Expert commentary, not research Dr. Sara Gottfried on Huberman Lab: How to Optimize Female Hormone Health for Vitality & Longevity (podcast episode, Jan 2023)
Your next step

Take this to your clinician.

  • Bring your questions and a short symptom log to your next appointment.
  • Want help organizing your questions and care team? Pinnacle Coordinated Wellness is here to listen and connect.
  • Practitioners: share this page with the women you serve.
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All 15 topics · Other topics: Weight and Body Changes · Muscle and Strength · Why HIIT or Cardio-Only Can Backfire · Insulin Resistance and Blood Sugar · Sleep and Night Sweats · Cortisol and Stress · Brain Fog, Mood and Anxiety · Thyroid · Bloodwork: What to Ask For · Heart and Bone Risk After Menopause · Hormone Therapy Basics · Nutrition and Protein · Alcohol · The Shame and Guilt Cycle, and Identity