Bloated & anxious? The gut-mind (+ my dirty little secret)

metabolic health

Dec 11

Wanna know something kinda funny?

I *love* hot wings. Like, I freaking LOVE them. Those tangy, spicy, super salty, awful-for-you, deep-fried little nom-nom thangs.

Dirty, dirty wingies. Ohhh baby.

Used to be one of my real weaknesses.

5 years ago me about to destroy my innards post-ski touring.

Until I turned about 38. Then…

The perimenopause!

Bam. She changed my whole dang gut over the span of maybe half a year.

Certain things I used to enjoy started to just wreck me.

Especially certain combinations of, well, infrequent indulgences I used to love together:

Pizza + beer
Hot wings + ranch dip + beer
Indian food (any combination)
Cheesecake + wine (hehehe)

…SO SAD!!! 😭😭😭

Sound familiar?

I tried ALL OF THE THINGS I thought I could do to sort out my gut after slaughtering it with aforementioned indulgences (asides not eating them), but no dice.

No amount of probiotics, digestive enzymes, apple cider vinegar, ginger, chamomile, peppermint or prayers would do it.

I was maybe in a *bit* of denial, but I knew deep down:

My gut had changed.

And I had to change my ways too.

(Well, just a wee bit).

Now?

Just the pizza.
Or the beer.
Not both.
And DEFINITELY not with a hot wings appy.

(Single tear.)

Cause here’s the dilly (and the actual news in this newsletter):

Hormonal changes during perimenopause and menopause actually cause the lining of our digestive tracts AND the microbiome that populates it to change, often dramatically!

I speak with women every day who are frustrated and bewildered by changes like bloating, reflux, food sensitivities, brain fog, anxiety and skin problems…that seem to come out of nowhere!

Other, more problematic shifts in gut health can also result from midlife hormone shifts, like Leaky Gut Syndrome, SIBO (Small Intestinal Bacterial Overgrowth), or SIFO (Small Intestinal Fungal Overgrowth).

Super common, yet mostly overlooked in conventional medicine. Eek!

In fact, this article is also inspired by a few clients I’m supporting right now to beat simple but maddening gut issues they’ve been treating with prescription drugs (or not at all)…when all the whole, a few simple lifestyle shifts would have helped a lot more (without the side effects).

A happy gut is CRUCIAL foundational step along the path to happy hormones, metabolism and permanent weight loss, so let’s talk about it.

Gut-Hormone Connection in Midlife

As estrogen and progesterone decline, both the gut’s protective lining and microbiome change.

Reduced estrogen can make the intestinal barrier more permeable (“leaky”) and lower the production of beneficial gut bacteria. This can worsen menopause symptoms and trigger new issues — from food sensitivities to anxiety and joint pain.

Plus, the collection of gut bacteria that specialize in estrogen recycling — the “estrobolome” (what a word! 21 down!) — also becomes less active, reducing systemic estrogen even more and magnifying hormonal and digestive symptoms. Supporting estrobolome health through diet and lifestyle can be important in mitigating these effects.

Key Gut Issues in Peri/Menopause

Leaky Gut: hormone shifts can loosen the connections between cells in the intestinal barrier, allowing gut irritants into circulation and promoting inflammation, sensitivities, and mood changes.
SIBO: Bacterial imbalances become more common, especially with slower gut motility in midlife (made worse by stress or eating too frequently). Women may notice more bloating, food reactions, constipation/diarrhea, fatigue and low mood.
SIFO: Declining immunity and microbiome changes set the stage for fungal (Candida) overgrowth—producing stubborn bloating, gas, and recurrent yeast infections or skin issues. (Yes, the yeast in your gut is connected to the yeast down there!)

Symptoms To Watch For: gut issues intermingling with non-gut symptoms:

Digestive: Bloating, gas, abdominal discomfort, diarrhea or constipation, nausea.
Beyond the gut: Anxiety, irritability, brain fog, fatigue, migraines, sugar cravings, joint pain, skin rashes, nail/yeast infections, nutrient deficiencies.
Menopause-specific: Hot flashes, sleep disruptions, weight changes, and bone loss can be amplified by gut dysfunction.

How to Diagnose Gut Issues:

This can be really tricky and is best done with the help of a professional through tests like the ones listed here. Lots of conditions have overlapping symptoms, so please don’t just go trying random probiotics or home remedies - those things can make tummy troubles even worse.

SIBO: Hydrogen/methane breath tests - generally available through naturopathic or functional medicine providers (through naturopathic or functional medicine providers)
SIFO: Stool or organic acid testing, and sometimes endoscopy (through naturopathic or functional medicine providers)
Leaky Gut: Stool analysis for immune/inflammation markers, food sensitivity testing, or comprehensive nutrient panels to check for deficiencies common in menopause, like vitamin D or B12 (through conventional, naturopathic or functional medicine providers)

Triggers & Exacerbating Factors

Diets high in sugars, processed foods or alcohol.
Stress — common in midlife transitions, stress worsens gut permeability and dysbiosis.
Medications frequently used in this life stage, like antibiotics, NSAIDs (pain killers like Tylenol, Advil), proton pump inhibitors, antacids (TOO many people use these who don’t need them! I wrote about this before).
Autoimmune conditions, slow digestion, or pre-existing chronic diseases.

Targeted Strategies for Perimenopausal and Menopausal Women

These are some general strategies - they aren’t suggestions for you. Your case is unique, and if you’re struggling, deserves professional attention.

Eat a fiber-rich, plant-diverse diet to support beneficial bacteria (and healthy cholesterol levels). Increase fiber slowly, as rapid changes can worsen gas or bloating.
Probiotics and prebiotic fibre (IF appropriate): strains supporting the estrobolome (like specific Lactobacilli) may help rebalance estrogen metabolism.
Consider short-term elimination diets to identify food triggers: remove the suspected offenders from your diet for at least 2 weeks and see what happens. If unsure about what the trigger(s) could be, pare your diet down to very basic, non-inflammatory foods - veggies, fruit, meat and super digestible carbs like plain white rice or potato. No gluten, dairy, processed food, sugars, packaged foods with seed oils or vegetable oil. Minimal grains. Slowly reintroduce foods one at a time and monitor closely. Wearable devices can help if you follow your HRV and heart rate overnight, keeping other variables as steady as humanly possible -> HRV drops and HR rises when you eat things your body doesn’t like.
Stress management: movement, mindfulness, and social support can ease gut and hormonal symptoms.
I know, I know “manage your stress” sounds trite, but stress profoundly impacts our ability to digest food by reducing stomach function (less acid + digestive enzymes) as well as intestinal motility (movement of food through the GI tract). Consider the old “rest and digest” versus “fight or flight” thing: the digest part isn’t happening well in fight or flight.
Exercise regularly to enhance gut diversity and overall resilience.
Talk to your healthcare provider about bioidentical HRT — some evidence suggests it improves gut microbiome health.
Supplements: L-glutamine, zinc carnosine, and/or collagen can support gut repair. (Ask your provider before starting new supplements.)
Peptides: BPC-157 can be incredibly helpful for inflammatory conditions and gut healing, and depending on the issue, Lorazotide and GHK-Cu can help too.
For diagnosed SIBO or SIFO, professional guidance is recommended as treatment can be tricky; a combination of diet, antibiotics, antifungals, herbal antimicrobials and targeted motility agents can be useful.

Sometimes the solutions to our gut health issues are simple, but sometimes they’re *incredibly* complex.

Either way, a functional approach to individualize nutrition, testing and gut support recommendations can really help. Resolving gut issues is a foundational step on the path to bettering your physical and mental health, and great place to start if you’re feeling lost.

If you’re a midlife woman looking for deep, personalized, outside-the-box support so you can get on top of your metabolic health, beat hormonal symptoms and ditch the weight gain, check out my Better Beyond 40 Formula. You’re probably tired of messing around trying to figure it out yourself with Dr Google or with your doctor/nutritionist/trainer/neighbour/etc. So skip the faff and just go for what works. You’re worth it.