Boost Gut Health and Ease Perimenopause Symptoms with these Gut Health Hacks

Perimenopause can feel like a constant rollercoaster.

One minute, you’re feeling fine, and the next, you’re bloated, sluggish, or suddenly intolerant to foods you’ve eaten for years.

These unpredictable shifts in your body are largely driven by fluctuating hormones, which not only affect your mood and energy but also have a significant impact on your gut health.

Your gut microbiome—home to trillions of bacteria—plays a key role in digestion, immunity, and even your mental health. When your hormones are out of balance, so can your digestive system, leading to symptoms like bloating, food sensitivities, and discomfort.

But here’s the good news: by adding more diversity to your diet, you can support your microbiome and help balance your gut health during this time of change.

The key to good gut health?

Diversity. A variety of plants, fruits, vegetables, herbs, and spices feed the trillions of bacteria in your gut, promoting a balanced microbiome. According to Dr. Will Bulsiewicz, gastroenterologist and author, “the more diverse your diet, the more diverse your microbiome.” A diverse gut microbiome helps improve digestion, reduce inflammation, and may even improve your mood.

Plus, during perimenopause, your gut health can help manage bloating, irregular digestion, and other digestive changes often experienced during this time as well as cognitive symptoms!

Simple Hacks to Increase Diversity in Your Diet

Increasing diversity in your diet doesn’t have to be complicated. Here are some simple hacks to help you boost the range of nutrients in your daily routine:

• Diversity Tonic: This colorful drink is a perfect way to pack in a range of fruits, vegetables, and herbs. Blend together kale, mint, beetroot, berries, and citrus, then freeze the mixture in ice cube trays. Each day, pop 2-5 cubes into a glass of water for a nutrient-dense, hydrating boost.

• Add Seeds to Your Salads: Incorporate seeds like chia, flax, or pumpkin into your salads to add variety and healthy fats. They also offer a range of essential nutrients that support digestive health.

• Sprinkle Spices: Don’t underestimate the power of spices. Add cinnamon or cardamom to your morning cereal or smoothies for a gut-friendly flavour boost. Spices like these can also help with inflammation and improve digestion.

• Rotate Your Greens: Instead of sticking to the same leafy greens every day, try rotating between kale, spinach, arugula, and dandelion greens to get a wider variety of nutrients.

• Try Different Fruits: Mix up your fruit intake by trying different types each week—berries, kiwi, citrus, papaya—all packed with antioxidants, vitamins, and fibre.

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A diverse diet is the key to a happy, healthy gut, especially during perimenopause.

By incorporating more variety into your daily meals—like with the Diversity Tonic recipe—you can support your gut health, manage symptoms, and feel your best. Simple swaps like adding seeds, spices, and rotating your greens can make all the difference.

Start today and give your gut the love it deserves!