As millions of women around the world enter menopause, the importance of diet as a powerful tool for relieving bothersome symptoms such as food cravings, hot flashes, and poor sleep becomes increasingly apparent.
Nutrition expert Dr. Linnea Patel explains that hormonal changes during this period lead to a "decrease in the diversity of gut bacteria," causing bloating and stomach problems.
But the solution, according to her, may be simple and start with your food. Some foods support gut bacteria and aid digestion and absorption, while others may worsen symptoms.
Based on Dr. Patel's advice, there are seven foods that are best avoided during this stage: sugary breakfast cereals, white round bread known as "bagels," plain white bread, white tortillas, sticky white rice, rice cakes, and also fruit juice.
These foods are often high in refined carbohydrates and sugars, which can lead to unstable blood sugar levels and worsen menopausal symptoms.
Dr. Patel offers a list of healthy and delicious alternatives, including: overnight oats, whole-grain bread, seeded bread, brown rice, red rice, and black rice.
She also recommends eating quinoa, oatcakes, and crackers made from dark rice, as well as whole fruit (instead of fruit juice).
Dr. Patel emphasizes that the first and most important step is to improve the quantity and quality of fiber in the diet, because fiber is the preferred food of good gut bacteria.
She adds that fiber also helps with feeling full, and the more healthy foods a woman eats, the less room there is automatically for undesirable foods on her plate.
As for protein, the doctor explains that most women don't consume enough of it and advises increasing their intake, especially at breakfast. Since protein takes longer to digest, it helps you feel full for longer and provides sustained energy. She summarizes this by saying, "If you start your day strong, you set yourself up for success."
Dr. Patel concludes her advice by emphasizing the importance of hydration for gut health, noting that the body is composed of 75% water and the brain 85%. Even mild dehydration can negatively impact physical and mental performance, so it's essential to drink enough water daily.
