Menopause affects a significant portion of the female population. Recent data suggests that around 13 million women across the UK are navigating either perimenopause or menopause, accounting for roughly one-third of all women in the country. Understanding menopause is crucial, and so is knowing how diet plays a significant role in easing its symptoms.
Diet and Menopause Symptoms
According to Dr Linia Patel, a leading dietitian and author based in England, dietary choices can influence symptoms such as hot flushes, food cravings, and poor sleep. 'Having a diverse gut microbiota helps you thrive,' the dietitian told the Daily Mail.
Gut Imbalance During Menopause
Dr Patel explains that women experience a 'decline in the diversity of gut bacteria' during menopause, which can lead to bloating and gastric problems. 'As a woman goes through the menopause transition, we see that if she's not proactive about nurturing her gut microbiota, there's a decline in the diversity of the gut bacteria. This in turn means she's no longer going to thrive, and that too is going to have an impact on her gut health,' she said. Many women who visit her clinic complain of bloating and digestive discomfort during menopause, a sign of an unbalanced gut microbiome.
The Link Between Fibre and Gut Health
Fibre plays a crucial role in gut health. Dr Patel recommends adding different types of fibre to the diet. 'The first thing is to get fibre right in your diet. Because fibre also helps fill you up, the more of the right things you're eating, the less of the things that we don't necessarily want you to be eating regularly will fall off the plate naturally,' she explains. The right approach is to incorporate whole grains, vegetables, fruits, and beans.
7 Foods to Avoid
The dietitian shared a list of foods that women in the menopausal stage must avoid:
- Sugary breakfast cereals
- White bagels
- White bread
- White wraps
- Sticky white rice
- Rice cakes
- Fruit juice
What to Eat Instead
She also suggested alternatives that can be added to the daily diet:
- Muesli
- Overnight oats
- Wholegrain bread
- Seeded bread
- Sourdough bread
- Brown rice
- Red rice
- Black rice
- Quinoa
- Oatcakes
- Dark rice crackers
- Whole fruit
The Role of Protein
Dr Patel pointed out that women do not eat enough protein and emphasised the importance of getting enough, especially at breakfast. As protein takes longer to digest, it helps you feel fuller for longer. 'If you start strong, you're setting yourself up strong,' she explained. She also reminded readers about the importance of hydration. 'Your body is 75 per cent water, your brain is 85 per cent water. If you're mildly dehydrated, you're not going to operate well.'
