As we navigate the vibrant, sometimes chaotic chapter of midlife, our body undergoes many changes that can catch us off guard.
One day, we’re confidently juggling work, family, and all the extra things in life, and the next — we’re wondering why our stomach feels like it’s staging a protest. Sound familiar? Yep, this happens to so many of us in midlife.
One of the things we often overlook when it comes to gut health in midlife is, well, our gut itself. And do you know what can make a difference?
Probiotics! Oh, these tiny powerhouses can shift things in your gut — and your whole midlife mood — in a really lovely way. So let’s get into the benefits of probiotics for menopause, and how they can turn a rocky road into a smoother one.
Table of Contents
What’s the Difference Between Probiotics and Prebiotics?
We often hear both terms, but they are actually not the same!
Probiotics are foods or supplements that contain live microorganisms. They help improve and maintain the normal gut balance in the body. On the other hand, prebiotics serve as the “food” for those live microorganisms. They support the growth and activity of probiotics!
To be clear, that doesn’t mean probiotics won’t work without prebiotics. But taking them together can make probiotics work more optimally!
Good prebiotic options include garlic, onions, bananas, asparagus, chicory root, stewed apples, flaxseeds and steel-cut oats. They provide the fiber needed to nourish probiotics, enhancing your gut health!
And, of course, always strive to eat a mix of nutrient-dense foods and choose carbs from natural sources. This way, you can build up a strong, healthy gut!
Why is it so important that we’re supporting our health with these tiny gut-boosters? Discover the probiotic benefits for women in the next section!
“Our gut doesn’t just play a role; it runs the show!”
Probiotics for Midlife Women: Why They’re Such a Big Deal
Probiotics are beneficial for women in midlife as they help enhance natural immunity (through the gut), boost the production of feel-good hormones, aid in stabilizing mood and energy levels, promote hormonal balance and activate natural detoxification in the body. Studies also show promising evidence on probiotics’ benefits on vaginal health, bone health and heart health!
Probiotics are good bacteria and yeasts that naturally live inside our body. These friendly microorganisms help us absorb nutrients more effectively and boost our gut health!
Now, you might be thinking that a well-functioning gut is only good for preventing digestive-related discomforts. Of course, that’s true, but there’s actually more to that.
Think of your gut as a garden. You want it to flourish with the right plants (or good bacteria, in this case). Probiotics help cultivate that garden by promoting the growth of friendly bacteria — while keeping the bad ones at bay!
Without these friendly defenders, “weeds” can grow and overcrowd your garden. Meaning, when the bad bacteria dominate, your gut can be a breeding ground for many health issues.
“You mean more than just bloating, indigestion, gas and constipation?” Yes, more than just those tummy things.
The gut is actually home to many bodily processes that we need to support, especially while aging! Your gut is like a command center where:
- 70-80% of immune cells are found
- About 90% of serotonin (our feel-good chemicals) is produced
- Essential hormones are metabolized and recycled
- Antioxidants are broken down to help eliminate toxins in the body
That means when you take good care of your gut, you’re also enhancing your innate immunity, making your mood and energy levels more stable, preventing hormone-related symptoms and promoting natural detoxification!
And if that isn’t awesome enough, studies have also explored other tremendous benefits women can get from probiotics:
- Preventing vaginal infections
A study suggests that probiotics can help stop harmful bacteria from entering and attaching to vaginal walls. How so? By producing “friendly toxins” that protect the organ!
In other words, probiotics can keep your vaginal tissues healthy by preventing inflammation and reducing the risk of infections — especially candidiasis and urinary tract infections.
- Strengthening the bones
Research shows that probiotics can be our ally while aging as they can potentially help increase bone density. This could mean a lower risk of osteoporosis and other bone-related conditions — due to hormonal decline and the aging process!
- Maintaining heart health
Experts are also exploring the possible benefits of probiotics for heart health. It’s been shown that food products containing probiotic bacteria could help prevent coronary heart disease — by reducing levels of bad cholesterol and regulating blood pressure!
Why Probiotics for Menopause Help Your Digestion
Now let’s zoom in to the popular health perks of probiotics for menopause: preventing digestive discomforts.
You know, as we age, our body goes through hormonal shifts, dietary changes and various types of stress that can mess with the normal functioning of our body. All of them can impact our gut health — and lead to digestive problems. That’s where probiotics come in!
For one, bloating is super common in midlife due to our declining hormones. Good thing probiotics can help reduce bloating by counteracting the effects of bad bacteria — and restoring the natural balance in the gut!
This was proven in a clinical trial as researchers found that probiotics reduced bloating symptoms in patients with bowel disorders.
Beside reducing the symptoms of bloating, experts also say probiotics can prevent and ease the symptoms of:
- Irritable bowel syndrome (IBS)
- Constipation
- Diarrhea
- Lactose Intolerance
- Fatigue
If you remember from earlier, we’ve mentioned that antioxidants are broken down in the gut to help eliminate toxins in the body. Without an optimal gut to facilitate this process, your system can get overloaded with toxins and other vital bodily processes can slow down. That’s how important detoxifying and cleansing is! If you want a clear blueprint on how to reset your gut, check out my course FAST.EAT.THRIVE!™
With the right diet, lifestyle and a good dose of probiotics, you can absolutely feel more vibrant in midlife and beyond! Know what probiotic sources to go for in the next section!
The Best Probiotic Foods for Menopause (Naturally!)
Fermented foods for gut health are excellent sources of probiotics. You can go for Greek yogurt, kefir, sauerkraut, kombucha, tempeh, kimchi and miso soup! Microalgae, like spirulina and chlorella, are great probiotics too. And hey, it might surprise you that dark chocolate (at least 70% raw cacao) is a great prebiotic — meaning it feeds the good bacteria already in your gut!
Greek Yogurt
Get ready to dance with your gut because Greek yogurt is the superstar of good bacteria! But hey, not all yogurts are created equal. Look for organics and don’t forget to check the labels! Avoid those with artificial sweeteners, high fructose corn syrup and any additives that don’t belong in your healthy diet. Your tummy will thank you!
Kefir
Say hello to kefir! This fermented wonder is usually made from milk and kefir grains, and it’s loaded with probiotics like lactobacilli and bifidus bacteria. Plus, it’s loaded with antioxidants! Again, opt for organic products to ensure you’re sipping on the healthiest choice!
Sauerkraut
Meet sauerkraut, the tangy, zesty superhero known as “sour cabbage”! This fermented delight is crafted from finely cut cabbages and is swimming in lactic acid bacilli — helping your tummy feel great while potentially soothing allergy symptoms. Plus, it’s bursting with vitamins E, B, A, and C — see our guide to vitamins and minerals. Add some to your meals for a crunchy punch of flavor that packs a nutritional punch!
Kombucha
Let’s get fizzy with kombucha, the bubbly drink that’s taking health and wellness by storm! This fermented tea is filled with probiotics and goes down easy, making it a refreshing choice for gut health. With a variety of flavors from tangy to sweet, there’s a kombucha for your taste!
Tempeh
Dive into tempeh, Indonesia’s tasty, fermented soy treat! Shaped into delightful patties, this meat-free marvel is rich in probiotics and vitamin B12 — all while keeping salt levels low. It’s also a good protein option for those watching their sodium intake!
Kimchi
Spice things up with kimchi, the fiery pickled companion straight from Korea! This fierce version of sauerkraut is a flavor explosion packed with calcium, beta-carotene, iron and a medley of vitamins A, B1, B2 and C. Whether as a side dish or a cheeky snack, kimchi is a fantastic way to boost your nutrition while tickling your taste buds!
Miso Soup
Wrap yourself in warmth with a bowl of comforting miso soup! This traditional Japanese delight, made with fermented rye, beans and barley, is not just a cozy treat — it’s bubbling with probiotics and nutrition. Plus, it helps keep your body in balance, making it a great addition to any meal!
Microalgae
Welcome to the oceanic wonderland of microalgae, where blue-green delights, like chlorella and spirulina reside! These tiny powerhouses are rich in good bacteria such as Lactobacillus and bifidobacteria, making them a fantastic choice for gut health. Add some to your smoothies or snacks for an extra boost of ocean goodness!
Dark Chocolate
This guilt-free (as long as it’s at least 70% raw cacao) treat is not only delightful but also a wonderful prebiotic — meaning it feeds the good bacteria already living in your gut. Pair a square of dark chocolate with your yogurt or kefir, and you’ve got a sweet little gut-boosting duo. Enjoy in small amounts to savor the benefits without overdoing it!
A friendly note about fermented foods: While they are all good for your gut and overall health, eating too much can cause bloating, gas or diarrhea. Introduce them slowly and consider how your body reacts. As with anything, moderation is key!
One important exception: if you have SIBO (small intestinal bacterial overgrowth), skip the fermented foods for now. They can make symptoms worse — best to chat with your doctor first.
6 Types of Probiotics and Their Functions and How Do They Really Work?
After doing a stool test to check on my gut flora, I was pleased to see good results overall. However, I was missing Akkermansia muciniphila — an important strain that plays a key role in maintaining the gut lining. It also boosts metabolism and supports immune health, making it crucial for women’s overall wellness!
Besides Akkermansia, there are many other different types of probiotics. Dive into them and find the ones that will support you best:
- Lactobacillus species
Lactobacillus rhamnosus: Think of this guy as your gut’s little cheerleader! It’s known for supporting overall digestive health and may even keep infections at bay. Go team gut!
Lactobacillus reuteri: This is like that friend who always brings the good vibes. It helps with vaginal health and might ease those menopause symptoms!
- Bifidobacterium species
Bifidobacterium longum: The anti-inflammatory hero! This strain reduces inflammation and keeps your digestive system running smoothly. It’s like a calming cup of tea for your gut!
Bifidobacterium bifidum: Here’s your immune system’s bestie. It supports gut barrier function and helps you stay on top of your game. Strength in numbers, right?
- Akkermansia muciniphila
Do you know what makes this strain different from the other species? Its power to increase the thickness of the intestinal mucosal layer.
Akkermansia keeps the gut barrier strong, which explains why people who have enough levels of it are less likely to have leaky gut, other digestive issues and metabolic problems! It may be a newly discovered strain compared to the others, but researchers see really great findings on its ability to prevent diseases.
While we can’t get Akkermansia directly from foods, there are natural sources that promote its growth in the gut — including berries, nuts, onions, Jerusalem artichoke, stewed apples and green tea. Akkermansia is also available in supplement form.
- Saccharomyces boulardii
Meet your gut’s “rescue ranger.” This is a beneficial yeast that’s especially helpful after a round of antibiotics. It’s like that long-time friend who always knows how to bring the fun back into your life!
- Streptococcus thermophilus
This strain is perfect for lactose lovers! It helps improve lactose digestion, so you can have dairy delights without worry.
The good news? You can get all these beneficial probiotics from the foods I’ve mentioned in the previous section — to nourish and balance your gut naturally!
Probiotic Supplements and Products: Finding Your Perfect Match
When buying probiotic supplements and products, here are a few things to have in mind:
- CFU Count: Look for at least 10 billion CFUs (colony-forming units). Think of it as ensuring plenty of guests at your gut party.
- Strain: As you’ve seen in the previous section, different strains have their own unique talents. Pick ones that meet your specific needs!
- Quality Check: Choose brands that are reputable and do third-party testing. Don’t settle for anything less than the best for your gut.
- Add Some Prebiotics: As mentioned, these little guys are the food that keeps probiotics happy and healthy. Look for combos to double the benefits!
Final Note: When in doubt, give your healthcare provider a call — especially if you’re taking special medications. They know what’s best for you!
There’s no one-size-fits-all when it comes to probiotics for menopause — listen to your body and find what works for your gut. Let’s raise a glass (of kombucha, perhaps?) to your gut health!
References:
Probiotics and the gut microbiota in midlife women – PMC (ncbi.nlm.nih.gov)
Serotonergic mechanisms regulating the GI tract – PMC (ncbi.nlm.nih.gov)
Gut microbiome and the immune system – PMC (ncbi.nlm.nih.gov)
Probiotics and vaginal microflora – ScienceDirect (sciencedirect.com)
Probiotics and bone density in postmenopausal women – PubMed (pubmed.ncbi.nlm.nih.gov)
Probiotics and cardiovascular health – PMC (ncbi.nlm.nih.gov)
Probiotics in irritable bowel syndrome and bloating – PubMed (pubmed.ncbi.nlm.nih.gov)
Probiotics for digestive health: a review – PMC (ncbi.nlm.nih.gov)
Probiotic dark chocolate and Lactobacillus plantarum – PMC (ncbi.nlm.nih.gov)
Akkermansia muciniphila and disease prevention – PMC (ncbi.nlm.nih.gov)
Serotonin: what is it, function and levels – Cleveland Clinic (my.clevelandclinic.org)
Improving your gut health – Cleveland Clinic (newsroom.clevelandclinic.org)
Are you including probiotics in your diet? Does it help? We’d like to hear from you!
Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
