With today’s life expectancy, women spend an average of 30 years post-menopause. This stage of life brings increased risks for age-related chronic diseases such as diabetes, cardiovascular disease, and osteoporosis—risks that may be accelerated by the hormonal shifts of menopause itself. The decline in ovarian hormones plays a major role in triggering these health issues. For instance, estrogens have protective effects on the cardiovascular system, and the loss of this cardio-protection post-menopause can lead to heightened risks of heart disease.

Beyond its direct effects, menopause also indirectly influences health through its impact on the gut microbiome—the community of trillions of microorganisms that live in the digestive tract. These gut microbes play a role in metabolising estrogens and other hormones, meaning that menopause-related changes in gut health could have widespread effects on the body.

Supporting your gut during this life stage is crucial, and Probio7 offers a range of supplements designed to help. Probio7 Advanced provides high-strength probiotics to maintain a diverse gut microbiome, while Probio7 50 Plus combines friendly bacteria, vitamins, minerals, fish oils, and plant extracts to offer complete support for those over 50.

More about Probio7 Advanced 

• 8 well researched strains, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus acidophilus, Streptococcus thermophilus, Lactobacillus plantarum, Bifidobacterium breve, Bifidobacterium longum & Bifidobacterium bifidum
• 1o billion live bacteria 
• Natural fibre added

• 7 well-researched strains: Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus acidophilus, Streptococcus thermophilus, Lactobacillus plantarum, Bifidobacterium breve, Bifidobacterium longum & Bifidobacterium bifidum
• 4 billion live bacteria 
• Includes vitamins and minerals, plant extracts and fish oils

“On recommendation from my GP, to take pro-biotics for bowel issues, I started using Pro-bio7 50+ after purchasing them via Holland and Barrett! So far, so good. I haven't had any flare ups for quite a while now.” - Paula, TrustPilot 

The Gut Microbiome’s Role in Health

The gut microbiome is a dynamic ecosystem, shaped by factors such as diet, environment, age, and hormonal levels. It helps metabolise nutrients, regulate immune responses, and produce essential compounds like short-chain fatty acids that promote gut and overall health. In the context of menopause, the gut microbiome is particularly important because it interacts with sex hormones, such as oestrogen and progesterone.

The gut microbiome includes a specific group of bacteria known as the “estrobolome,” which helps metabolise and regulate oestrogen levels in the body. These bacteria can recycle oestrogens, allowing the body to reabsorb them and maintain hormonal balance. As oestrogen levels naturally decrease during menopause, the gut microbiome may undergo changes that further affect hormonal health and overall well-being.

How Menopause Affects the Gut Microbiome

During menopause, the gut microbiome experiences a reduction in diversity and becomes more similar to that of men. Studies suggest that lower oestrogen levels are linked to decreased gut microbiome diversity, which is often a marker of poor gut health. A less diverse microbiome can lead to gut dysbiosis, a state where harmful bacteria outnumber beneficial ones, contributing to inflammation, digestive issues, and even increased risks of metabolic and cardiovascular diseases.

Research has also shown that specific bacterial species, such as Firmicutes and Bacteroidetes, shift in abundance during menopause. These changes may impact how the body metabolises nutrients and manages inflammation. Furthermore, menopause may also increase intestinal permeability (commonly referred to as “leaky gut”), which allows harmful substances to enter the bloodstream and contribute to systemic inflammation and health issues.

Understanding your gut can feel overwhelming, which is why Probio7 offers free 1:1 sessions with our nutritionist Rebecca, who will guide you through personalised advice on how to care for your gut during menopause.

Tips for Supporting Gut Health During Menopause

Maintaining gut health during menopause is crucial for overall well-being. Here are some evidence-based tips to support a healthy gut microbiome during this transition:

• Eat a Fibre-Rich Diet: Fibre is essential for feeding beneficial gut bacteria. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet can promote a more diverse microbiome and improve digestion.
• Consider Supplementation: Depending on individual needs, probiotic supplements may be helpful in boosting gut health during menopause. We recommend Probio7 Advanced, a high strength probiotic providing strains of friendly bacteria that are found naturally in the gut microbiome. Taking 1 capsule can help maintain a diverse gut microbiome. For those over 50 years looking for a simplified supplement routine, Probio7 50 Plus provides friendly bacteria, vitamins and minerals, fish oils and plant extracts in just 2 capsules to offer complete support. 
• Include Probiotics and Prebiotics: Probiotic-rich foods like yoghurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria to the gut. Prebiotics, found in foods like garlic, onions, and bananas, act as fuel for these good bacteria.
• Stay Hydrated: Water is crucial for digestion and maintaining the mucosal lining of the intestines, which supports gut barrier function and prevents "leaky gut."
• Exercise Regularly: Physical activity has been shown to promote a healthy gut microbiome by increasing microbial diversity. Aim for regular, moderate exercise, which is also beneficial for managing weight and reducing menopause-related health risks. Strength training can be particularly beneficial to improve bone density, and help reduce the risk of fractures. 
• Limit Processed Foods and Sugars: Highly processed foods and sugars can feed harmful bacteria in the gut and contribute to dysbiosis. Focus on whole, nutrient-dense foods to support a balanced microbiome.
• Manage Stress: Chronic stress negatively affects gut health by altering the composition of the microbiome and increasing gut permeability. Incorporating stress-relief practices such as mindfulness, yoga, or meditation can benefit both mental and gut health.

Maintaining a healthy gut microbiome during menopause is essential for managing the various physical and hormonal changes that occur during this phase of life. By prioritising a fibre-rich diet, staying active, managing stress, and considering probiotic supplementation, you can support your gut health and, in turn, improve your overall well-being. Whether you’re looking for daily digestive support or targeted help during menopause, Probio7 Advanced and Probio7 50 Plus offer comprehensive solutions designed to nourish your gut and help you thrive during this important life stage.