Cadences

Your gut might need more fibre during perimenopause.
Bloating, constipation, changing digestion and hormonal fluctuations can make this stage feel… a lot.

One simple hack? Add more fibre to your plate.

Think oats, berries, chia, flax, lentils, beans, whole grains, vegetables, nuts and seeds.

Fibre supports your gut microbiome — and research is increasingly exploring how the gut, hormones and menopause are connected.

There’s also emerging research around fibre-rich foods such as flaxseed and perimenopause symptoms, although we can’t yet say that fibre itself treats symptoms.

And here’s something fascinating: declining estrogen can also affect the vaginal microbiome, with changes in Lactobacillus and vaginal pH.

So, rather than chasing the perfect supplement, start with something simple:

👉 Add one fibre-rich food to your next meal.

Small habit. Big potential benefits.

Want more practical, evidence-informed tips for feeling better through perimenopause? Follow @cadences.ca

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