A Nutritionist Debunks Four menopause Gut health Myths

From bloating and belly fat to the gut-brain connection, Registered Associate Nutritionist Holly Caske ANutr, from the Biomel Nutrition Team, separates fact from fiction this Menopause Awareness Month

 This year, over 400,000 women in the UK will reach menopause*. However, despite growing conversations on both menopause and perimenopause, gut health during this life stage remains largely unexplored. Given that nine in ten women were never educated about menopause**, the onset of symptoms takes many by surprise, affecting everything from the body and brain to an often overlooked part of the picture: the gut.

This Menopause Awareness Month, Registered Associate Nutritionist Holly Caske ANutr, from the Biomel Nutrition Team, the UK’s number one plant-based gut health brand, breaks down four gut health menopause myths women should stop believing.

MYTH ONE: "Bloating is just part of getting older, so there's nothing you can do."
Bloating can become more common around perimenopause and menopause, but that doesn’t mean you simply have to put up with it. Hormonal changes during perimenopause may affect the way the gut works, which can contribute to symptoms such as bloating, constipation and changes in digestion. Fluctuating and declining levels of oestrogen and progesterone may affect gut motility (how food moves through the gut) and fluid balance, which could play a part in these uncomfortable symptoms.

Holly recommends eating smaller, regular meals, taking time to eat slowly and chew well, and staying well hydrated throughout the day. Building up fibre gradually can also help, particularly from foods such as oats and linseeds (up to one tablespoon of linseeds a day, with a small glass of water). If constipation is part of the picture, two or three kiwifruit a day for at least four weeks may help.

For some women, cutting back on caffeine, alcohol, fizzy drinks, sugar-free sweets or gum, and highly processed or sugary foods may also make a difference. Try one change at a time and keep a simple food and symptom diary, so you can see what works for you.

MYTH TWO: "Weight gain around your middle is down to eating too much."
It’s common for weight gain to start in the years around menopause and this hormonal transition is also associated with a shift towards storing more fat around the middle.

However, it isn't simply a case of eating too much. Falling oestrogen levels alongside age-related changes in metabolism, muscle mass and activity levels can come together, acting as a perfect storm for changes to weight and body composition.

Holly recommends focusing on supporting overall health rather than chasing a number on the scales or cutting down what you eat. Making sure to eat a balanced, fibre-rich diet, regular movement (walking counts!), muscle-strengthening activities two to three times a week and prioritising good-quality sleep can all help support healthy weight management and gut health through the menopause transition.

MYTH THREE: "If your gut is playing up, it must be something you’ve eaten.”
Believe it or not, digestive symptoms aren't always caused by food. Stress and hormonal changes during perimenopause and menopause can also affect how the gut functions, contributing to symptoms such as bloating, discomfort and changes in bowel habits. The gut and brain are in constant communication through what’s known as the gut-brain axis, meaning that stress can influence digestion, gut motility and digestive symptoms.

Menopause symptoms such as disrupted sleep and anxiety can add to stress, which is a reminder that gut health isn’t just about what you eat; stress management and mental wellbeing matter, too

Holly recommends carving out dedicated time for calming activities such as walking, yoga or paint by numbers. These can help manage stress and support mental wellbeing, while regular movement can also encourage healthy bowel function and support digestion.

If disrupted sleep or low mood are linked to hot flushes, it’s worth talking to your GP about treatment options. The National Institute for Health & Care Excellence (NICE) recommends HRT for hot flushes and night sweats, and menopause-specific cognitive behavioural therapy (CBT) as an option for related sleep problems and low mood.

MYTH FOUR: "New digestive symptoms are definitely just menopause."
It's tempting to blame everything on hormones, but doing so can mean other health problems get missed. While menopause can bring changes to digestion, symptoms such as blood in your stools, unexplained weight loss, persistent bloating, persistent abdominal pain or a lasting change in bowel habits shouldn't automatically be put down to menopause. If you experience any of these symptoms, it's important to speak to your GP so they can investigate the cause. It’s also important to keep up with routine screening, such as bowel cancer screening, when you’re invited.

A final word on fibre

Whatever stage of menopause you’re at, fibre is a good place to start. UK guidance recommends 30g a day for adults, and most of us fall short. Fibre-rich foods such as wholegrains, fruit, vegetables, beans, lentils, nuts and seeds come first. If you find it hard to get enough from food alone, a fibre supplement or a high-fibre product such as Biomel Complete Gut (3.7–4.7g fibre per serving, depending on flavour) can be one easy way to get a daily top up. Whatever you choose, build up gradually and drink enough fluid to help avoid wind and bloating.

Holly recommends taking a proactive approach to your gut health and seeking medical advice if you notice any unusual or persistent changes. It's important to listen to your body and get symptoms checked rather than assuming they're simply another part of the menopause transition.

*https://hansard.parliament.uk/commons/2025-10-23/debates/25102332000018/MenopauseAndTheNHSHealthCheck (Government, 2026)

**https://www.ucl.ac.uk/news/2023/apr/nine-ten-women-were-never-educated-about-menopause (UCL, 2023) 

****Source: Circana Total Market Data 12 w/e 28th March 2026 (Q1)