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, which accounts 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. According to Dr Linia Patel, a leading dietician 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 dietician told the Daily Mail.
Gut imbalance
According to Dr Patel, 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.The expert revealed that many women who visit her clinic complain of bloating and digestive discomfort during menopause. This is 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,” the doctor explains. The right approach is to add different types of fibre to your diet. Try incorporating whole grains, vegetables, fruits, and beans.
7 foods to avoid
The dietician also shared a list of foods that women who are in the menopausal stage must avoid. These include:
- Sugary breakfast cereals
- White bagels
- White bread
- White wraps
- Sticky white rice
- Rice cakes
- Fruit juice
What to eat?
She also suggested some alternatives that can be added to the daily diet. The foods include:
- 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 also pointed out that women do not eat enough protein and emphasised the importance of getting enough protein, especially at breakfast. As protein takes longer to digest, it will help 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.”
