I take probiotics every day. I also eat sauerkraut and fermented foods regularly — kimchi, kefir, live yoghurt — and I've made sure that my Daily Menopause Support contains live bacteria as part of the formula. This isn't an afterthought — it's intentional. The more I've learned about the gut-hormone connection, the more I've come to see gut health as one of the most important and most overlooked pillars of navigating menopause well.
What Happens to Your Gut During Menopause
As oestrogen declines during perimenopause and menopause, it doesn't just affect your periods, your mood, or your sleep. It directly impacts your gut microbiome — the vast community of bacteria, fungi, and other microorganisms that live in your digestive tract and influence almost every system in your body.
Lower oestrogen is associated with reduced microbial diversity in the gut, which can trigger a cascade of symptoms many women don't connect to their hormones at all: bloating, constipation, diarrhoea, increased inflammation, and changes in how nutrients are absorbed. It can also affect the gut-brain axis — the direct communication channel between your gut and your brain — contributing to the anxiety, low mood, and brain fog that so many women experience during this transition.
What Probiotics Actually Do
Probiotics are live microorganisms — beneficial bacteria — that help restore and maintain a healthy gut microbiome. They can be found naturally in fermented foods like yoghurt, kefir, sauerkraut, kimchi, and miso, or taken as supplements. Combining both, as I do, gives you the broadest range of strains and the most consistent daily support.
During menopause specifically, probiotics have been shown to:
- Improve digestive symptoms — reducing bloating, irregularity, and gut discomfort caused by hormonal shifts
- Reduce hot flushes — a study published in the journal Menopause found that women taking a probiotic supplement for 12 weeks experienced a significant reduction in the frequency and severity of hot flushes compared to placebo
- Support mood and reduce anxiety — via the gut-brain axis; women taking probiotics have been shown to have lower levels of anxiety and depression
- Support bone health — declining oestrogen increases the risk of osteoporosis; probiotics improve the absorption of calcium and other bone-building minerals, helping to offset this risk
- Reduce systemic inflammation — a healthier microbiome means lower inflammatory load across the whole body
Food First, Then Supplements
Fermented foods are my starting point because they deliver live bacteria in a highly bioavailable form, alongside the fibre and nutrients that feed them. Sauerkraut, kimchi, live yoghurt, kefir, and miso are all excellent. Aim to include at least one fermented food daily — it doesn't have to be a large amount to make a difference.
Prebiotic foods — those that feed the good bacteria — are equally important. Think garlic, onions, leeks, asparagus, bananas, and oats. A diet rich in plants and fibre is the foundation everything else builds on.
How to Choose a Probiotic Supplement
Not all probiotics are equal. When choosing a supplement, look for:
- High CFU count — CFU (colony-forming units) refers to the number of live bacteria per dose; a higher count means more active bacteria reaching the gut
- Guaranteed live cultures — check that the product guarantees live bacteria at the point of consumption, not just at manufacture
- Clean formulation — no unnecessary fillers, binders, or artificial additives
I've included live bacteria in my Daily Menopause Support because I wanted a formula that addresses menopause from multiple angles — hormonal balance, stress, energy, and gut health together. It's the supplement I wish had existed when I started this journey.
If you'd like personalised guidance on gut health and menopause, I'm always happy to help.