Best changes in diet during menopause

*This article includes data based on a UK survey conducted by DR.VEGAN^® of 996 customers, nationally representative, during January 2024. All customer survey findings reflect our own efforts and have not been influenced or verified by any external organisations or third-party entities.

In the first consumer survey of its kind at the time of publication, a consumer survey among women going through menopause has revealed just how effective making changes to diet can be for improving gut health and for symptoms of menopause. The consumer survey, conducted among 1,526 women by DR.VEGAN^®, revealed that 91% of women going through menopause experienced changing gut health during the menopause, and that 66% of women who made changes to their diet found them effective in supporting them through menopause. In addition, the consumer survey highlighted that women were twice as likely to notice changes in their gut health during perimenopause as menopause.

Here we share the results of the consumer survey into menopause and gut health, the most common changes that women make to their diet to combat gut health changes during menopause, the foods and drinks they avoid or reduce, the foods they reach for, and which changes in diet are the most effective.

How menopause effects gut health

Oestrogen plays a significant role in the health and composition of the gut microbiome, while the health of the gut microbiome itself affects the regulation of hormones, including oestrogen. As a result, there is a circular relationship between gut health and menopause symptoms, with changes to hormones contributing to worsening gut health symptoms, and changes in gut health contributing to worsening menopause symptoms.

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The consumer survey by DR.VEGAN^® highlights the most common changes in gut health during menopause and how many women experience them:

1. Bloating: 63%
2. Excessive wind and gas: 48%
3. Constipation: 43%
4. Acid reflux: 38%
5. Mild or severe IBS: 35%
6. Diarrhoea: 26%
7. Stomach cramps: 24%
8. Changes in the smell or colour of urine or stools: 22%

Constipation affects both men and women, so you may be interested in reading tips from our nutritionists on how to get rid of constipation. Acid reflux is also equally common among men and women, and it’s estimated that up to 20% of people suffer from acid reflux (also known as GERD), so it is important to note that some of the changes in gut health experienced during menopause may not be just a result of changing hormones.

Effects of changes in gut health during menopause

As a result of these changes in gut health and the symptoms of menopause themselves, our consumer survey revealed that 84% of women experienced at least one or more of the following:

1. Weight gain
2. Poor sleep
3. Fatigue
4. Anxiety or stress
5. Lower confidence
6. A desire to be less active
7. A fall in libido
8. Vaginal discomfort

The health of the gut microbiome plays a key role in regulating our mood and our ability to combat stress and anxiety. A consumer survey by DR.VEGAN^® of over 700 men and women showed that 66% of people’s gut health worsened when anxious, and that among people with poor gut health, 50% felt more stressed and suffer poor sleep.

DR.VEGAN’s latest consumer survey also revealed the effectiveness of Gut Works^®, a comprehensive prebiotic and probiotic with 50bn CFU and 6 clinically studied strains of live cultures, that helps to rebalance the gut microbiome which can provide support IBS, bloating, constipation and other gut health issues. Our consumer survey showed that 78% of customers who take or had taken Gut Works^® through menopause felt the difference.*

10 Common changes in diet during menopause

Our health always starts with our diet, and it is the foods we should avoid, including ultra-processed foods or powder drinks with sweeteners, that are just as important as the foods we prioritise and reach for, and which is even more important during perimenopause and menopause.

The consumer survey, conducted among women who followed all types of diets (over 80% were not vegan), revealed the most common changes in diet and how many made these changes:

1. Increasing plants and vegetables: 58%
2. Reducing or avoiding alcohol: 52%
3. Increasing fibre intake: 47%
4. Increasing protein: 42%
5. Reducing or avoiding caffeine: 39%
6. Reducing or avoiding dairy or gluten: 36%
7. Increasing healthy fats: 31%
8. Fasting: 28%
9. Reducing or avoiding red meat: 27%
10. Increasing healthy carbohydrates: 17%

Most effective changes in diet during menopause

The consumer survey highlighted four changes in diet that were shown to be most effective:

1. Increasing plants and vegetables
2. Reducing or avoiding alcohol
3. Reducing or avoiding dairy or gluten
4. Increasing fibre intake

Nutritionists and dietitians have long advocated for women increasing their plants, vegetables and fibre intake through menopause, and the consumer survey highlights just how effective making these changes can be.

• Cruciferous vegetables, including broccoli, cabbage, sprouts and kale, can help to support the balance of oestrogen and reduce inflammation in the body.
• Fibre, as found in complex carbohydrates, takes longer to digest than simple sugars and provides sustained energy.
• Complex carbohydrates, such as whole grains, brown rice, quinoa, brown bread and pasta, are packed with fibre, which helps maintain gut health and remove toxins and waste from the body.

Learn more about why fibre in your diet is essential.

Gaining lots of calcium in your diet is always important, and even more so during menopause, because calcium is vital to help strengthen bones and reduce the risk of conditions such as osteoporosis. As a result, it may be a surprise to see 'reducing or avoiding dairy’ as one of the most common changes, however, our consumer survey also showed that dairy is one of the most common food intolerances that can lead to IBS. The good news is there are lots of non-dairy sources of calcium, including beans, chickpeas, sesame seeds, green leafy vegetables, kale, spinach and broccoli.

While fasting, increasing protein intake, or avoiding red meat can all be effective for some, these four changes were the most effective for most women going through menopause. You may also enjoy reading ‘Best protein sources on a plant-based diet’. 

Making healthier dietary choices is one of many ways to ensure a smooth transition through this natural phase of life. Exercising frequently is also vitally important throughout menopause, and natural supplements are often the most common option for women looking for additional support, while up to 20% of women will choose HRT (source: NHS). 

If you're not sure what your diet is missing, create your free Diet Profile, developed by expert nutritionists and gives you a window into the nutrients your body is getting in your diet and those you're missing out on. 

Discover The Menopause Hub.

You may also be interested in reading:

• Nutrition for the menopause
• Why is bone health so important in menopause
• Why fibre in your diet is essential
• IBS causes and signs revealed

*Based on a UK survey conducted by DR.VEGAN^® from 1,526 women, nationally representative, during January 2024, of which 996 were women taking MenoFriend^®. All research findings reflect our own research efforts and have not been influenced or validated by any external organisations or third-party entities.

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