Dietary Changes for Digestive Problems during Menopause

Some women may notice their digestive patterns changing as they transition out of their fertile years with menopause, namely due to the hormonal fluctuations taking place at this time. Although uncomforting and, at time, inconvenient, the good news is women do not have to just grin and bear them; help is near.

Discover effective dietary changes for digestive problems during menopause so that you, too, can have optimal gastrointestinal health as you glide into your twilight years.

dietary changes for digestive problems during menopause

Up your fiber intake

In general, fiber is what normalizes bowel movements for optimal gastrointestinal functioning. It also lowers the risk of hemorrhoids and high cholesterol, controls blood sugar levels, and aids in achieving a healthy weight.

Find soluble and insoluble fiber in whole grains, like barley and oats; fruits, including apples and citrus options; nuts and seeds; vegetables, such as green beans, peas, and cauliflower; and more.

Add in some omega-3s

Aside from reducing the risk of cardiovascular disease and acting as anti-inflammatory agents, omega-3s have been found to serve as prebiotics in the gut. Prebiotics are plant fibers that are not digestible by the body. So, they help encourage the growth of healthy bacteria in the gut by acting as food for them and other microbes.

The following foods are rich in omega-3s: fatty fishes, like salmon, mackerel, or tuna; plant oils, such as flaxseed or soybean oil; nuts and seeds, including flaxseeds and walnuts; and fortified options. They can also be taken as supplements.

Practice healthy eating habits

There are several suggestions women can follow to improve their dietary choices for optimal digestive health during menopause.

For beginners, women are encouraged to eat smaller meals more frequently to aid in metabolism efforts and avoid skipping meals. Middle-aged women should also chew food carefully, breaking it down into smaller pieces. This helps release digestion-aiding enzymes.

Moreover, limit sugar consumption, which includes not only sugary beverages and processed foods, but also whole foods that are high in naturally occurring fructose. When consumed, they can trigger some of the same side effects as undigested lactose, like bloating, gas, and diarrhea.

Take Macafem for digestive health

Macafem is an all-natural supplement that encourages the endocrine glands to produce more of their own hormones, namely estrogen and progesterone.

By doing so, the supplement is able to foster optimum gastrointestinal health by relieving symptoms of constipation, bloating, and other digestive issues. The benefits of Macafem also extend to other bodily systems, including the cardiovascular, reproductive, and integumentary systems.


Digestive woes will soon be a thing of the past when these simple dietary changes alongside a bottle of Macafem are instilled into your lifestyle. Step out of discomfort and into gut happiness today!

Bladder & Bowel Community. (n.d.). Diet And Lifestyle. Retrieved October 28, 2019, from https://www.bladderandbowel.org/conservative-treatment/diet-and-lifestyle/
Cleveland Clinic. (2018). How Small, Frequent Meals Can Help Athletes Keep Energy High. Retrieved October 28, 2019, from https://health.clevelandclinic.org/how-small-frequent-meals-can-help-athletes-keep-energy-high/
Costantini, L. et al. (2017). Impact of Omega-3 Fatty Acids on the Gut Microbiota. International Journal of Molecular Sciences, 18(12), 2645. doi: 10.3390/ijms18122645
John Hopkins Medicine. (n.d.). 5 Foods to Avoid if You Have IBS | 5 Foods to Improve Your Digestion. Retrieved October 28, 2019, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/irritable-bowel-syndrome-ibs/5-foods-to-avoid-if-you-have-ibs | https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion
Mayo Clinic. (2018). Dietary fiber: Essential for a healthy diet | Prebiotics, probiotics and your health. Retrieved October 28, 2019, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 | https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058
National Institute of Diabetes and Digestive and Kidney Disease. (2017). Eating, Diet, & Nutrition for Irritable Bowel Syndrome. Retrieved October 28, 2019, from https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition
National Institutes of Health. (2019). Omega-3 Fatty Acids. Retrieved October 28, 2019, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
UNC center for Functional GI & Motility Disorders. (n.d.). Hormones and IBS. Retrieved October 28, 2019, from https://www.med.unc.edu/ibs/files/2017/10/IBS-and-Hormones.pdf