Female Hormones and the Relationship with Our Microbiome: What is the Estrobolome?
The estrobolome is a unique collection of gut microbes that can metabolize and regulate circulating estrogen. When estrogen circulates in the body, it is deactivated in the liver before reaching the intestines for elimination. The estrobolome “recycles” this deactivated estrogen in the gut, activating it and allowing it to re-enter circulation. This process relies on an important enzyme called beta-glucuronidase, produced by gut bacteria.
Changes in Our Microbiome During Menopause
As women age, the diversity of their gut microbiome decreases. Postmenopausal women typically show less microbial diversity than their peri-menopausal counterparts, along with a reduced abundance of enzymes that regulate estrogen. A decline in the relative abundance of bacteria that produce short-chain fatty acids—crucial for gut health and appetite regulation—is also observed. Although the mechanisms linking hormones and gut bacteria are still under investigation, this area of research is rapidly evolving and holds significant promise.
Bloating
Bloating can arise from various factors, including fizzy drinks, swallowing air while eating, or certain foods like beans, garlic, onions, and broccoli. Other potential causes include food intolerances, constipation, celiac disease, irritable bowel syndrome (IBS), and water retention. While some degree of bloating is normal, especially after meals, persistent bloating accompanied by pain warrants consultation with a healthcare professional.
How Can We Deal with Bloating?
Managing bloating during menopause involves several key strategies. Keeping a food-symptom diary can help identify potential food triggers for bloating. Monitoring portion sizes is also helpful; if bloating occurs at specific times when meals are larger, consider eating smaller, more frequent meals instead. Thorough chewing can improve digestion from the start, while staying hydrated without overdoing it during meals can aid in reducing bloating. Watching sodium intake by reducing salt in packaged foods and cooking as needed can also make a difference. Staying active with regular movement helps alleviate bloating, and balancing carbohydrate intake is important—carbs do not need to be eliminated, but adjustments might be necessary based on individual tolerance.
The Role of Probiotics
Scientific studies suggest that probiotics may help alleviate bloating, but it’s essential to approach supplements cautiously. Since probiotics are classified as food supplements, their efficacy may vary, and some claims are not always well-supported by research. Instead, consider including probiotic-rich foods—such as yogurt, kefir, sauerkraut, and tempeh—in your diet, as they provide additional nutrients and are easier to incorporate into your daily routine.
Prebiotics: Feeding Your Gut
Prebiotics are fibers found in various fruits, vegetables, and fermented foods that serve as “food” for probiotics. They are crucial for gut health, promoting the growth of beneficial bacteria. Sources of prebiotics include asparagus, onions, berries, bananas, oats, chicory, dandelion, leeks, garlic, and apples. Research suggests that those consuming a diverse range of plant types weekly exhibit greater gut bacteria diversity, indicating better gut health. Aiming for a colorful variety of fruits and vegetables and consuming 30 grams of fiber daily can help maintain a healthy gut.
Understanding the intricate relationship between menopause, gut health, and bloating is vital for women navigating this transitional period. Hormonal changes can significantly impact the gut microbiome, leading to symptoms like bloating that can affect daily life. By identifying triggers, making dietary adjustments, and considering the roles of probiotics and prebiotics, women can take proactive steps to enhance their gut health and overall well-being. Remember, it’s essential to consult healthcare professionals before making significant dietary changes, especially if specific health conditions are present. Empowering yourself with knowledge and practical strategies can lead to a more comfortable and healthier menopause experience.