Demystifying the gut microbiome 

The longer I work in nutritional health, the more I am in awe of what the human body can do.

In my opinion the most complex and wondrous of the body’s mechanisms is the gut microbiome.

“The what?” you ask. Sounds a bit science-y, right?

Think about it this way: many parts of the human body have microorganisms living within or on it –  your mouth, throat, skin, lungs, vagina, urethra, eyes and yes, your gut. The ones that live in the gut, mainly bacteria and fungi, are known collectively as gut microbiota – and together with the environment they live in, is called the gut microbiome. It’s centred in the intestines, but there are different types of microbiota throughout our digestive tract from top to tail, as it were – from the mouth to the anus.

>Helps digest food that we cannot digest on our own
>Synthesises some important vitamins, such as folate
>Facilitates absorption of dietary minerals, including calcium and iron
>Produces molecules with anti-inflammatory effects, with benefits beyond the gut into the body
>Degrades toxic substances.
> Supports our body’s defence against pathogens.

Now here’s the wondrous part. Our gut microbiome can also beneficially affect:
>Mood and behaviour
>Bone health
And
>Helps with oestrogen metabolism

Supporting The Gut Microbiome:

It may be supporting us, but our gut microbiome can use a little assistance.
We all have a unique mix of gut microbiota, and increasing its richness and diversity is the key. We want it to be resilient and stable over time, able to resist change or easily recover after trying times - such as antibiotic use, stressful times, when there is lack of exercise, an imbalanced diet, or ill health.
That’s why what we eat is more than nourishment for our body. Food also nourishes the trillions of microorganisms in the gut microbiome. And specific foods make it thrive!

Much more about this at my workshops.

You may have heard of prebiotics.
It is fermentable fibre found in plant foods that our human digestive system struggles to digest but our intestinal gut microbiota feeds off.
Some foods have more of it than others.

Examples of my favourite prebiotic-rich foods that help microbiota thrive include:
Jerusalem artichokes, chicory, radicchio, rocket, garlic, onion, leek, spring onion, asparagus, beetroot, fennel bulb, green peas, mange tout/snow peas, sweetcorn, cabbage, globe artichokes, sea vegetables, pulses, nuts/seeds, whole grains, apples, dark berries, spices & herbs.

Some fibre is gel-like and gloopy (viscous). You’ve probably noticed this in the texture of oats made into porridge or soaked overnight, the gel you get on the outside of flax/linseed and chia seeds when mixed with liquid, or the gel from cooked apples.
The gut microbiome also loves this viscous fibre.

Then there are Fermented Foods - they are foods that contain live microbes, and they have a beneficial effect on your gut microbiota and help them thrive. Plus research, and my clinic experience, points towards them helping to lessen many of the aches, pains, abdominal bloating and low mood associated with the perimenopause and menopause. 
Because of their action in the gut, they also help to support bone health, plus many fermented foods contain calcium.
Each fermented food contains different microbes, they are not all the same. So it is about finding which one/s suit your gut the best. Plus beware that changes need to be gradual & not all fermented foods may suit your gut - start with just a little of 1 type.
If you would like to learn more about this, come and join me at my Fermented Food Masterclass - learn to make them, use them & understand their benefits. 

This stage of our life is the perfect time to check in on your body/mind and work out how the foods you’re eating make you feel.
Do you to feel vital, balanced and nourished? Or does your diet detract from those feelings of energy and joy?

Dietary fibre from plant food is an often-overlooked macronutrient. I believe it is one of the cornerstones of wellbeing during perimenopause and menopause, because it helps with:

>Bowel movements, think about how well you poo!
>Constipation, which is more common in peri/menopause 
>Reduces diabetes, obesity and cardiovascular disease
>Supports bone mineralisation
>Food for the beneficial microbiota in your gut.

During the perimenopause and menopause the reduction in oestrogen means the body can have more inflammation. This is because oestrogen has an anti-inflammatory effect in the body (inflammation is a contributor of many metabolic diseases and mental health issues).
When your gut microbiota is fed plenty of prebiotics, it is a win-win. As those microbes eat the fibre, they not only thrive but also “poop out” short-chain fatty acids (SCFA).
These SCFA have amazing anti-inflammatory effects throughout the body and brain. This, in turn, can lead to the wondrous health benefits I’ve already mentioned.

Treat your gut microbiome with respect and it will look after you through perimenopause and menopause.

Try introducing more fibre-rich plant foods into your meals. We all respond differently to dietary changes, so begin slowly and be mindful of how it affects you.