Have you noticed your stomach getting pickier after 40? More bloating, more sensitivities, less tolerance for certain foods. It’s not just aging. Your gut and hormones are going through real changes.
For many women in perimenopause and menopause, digestive discomfort slowly becomes normal. You may feel bloated after meals, tired even after sleeping, or frustrated that your weight settles around your midline no matter what you’ve tried.
The truth is your gut health actually plays a bigger role in how you feel than most people realize.
Your Gut is More Than Digestion
Your gut, AKA digestive system (from mouth to anus), is home to trillions of bacteria called your microbiome. These bacteria influence:
- Nutrient absorption
- Immune function
- Hormone balance
- Mood and mental clarity
- Inflammation levels
As estrogen and progesterone begin to fluctuate in perimenopause and menopause, your microbiome can shift as well. This can lead to slower digestion (slow motility), more inflammation, and increased food sensitivities. Up to 70 – 80% of your immune system is connected to the gut, which means gut health affects far more than just your stomach.
Physical Signs Your Gut Needs Support
Many midlife symptoms that women attribute to “getting older” are actually digestive in nature:
- Bloating or gas after meals
- Constipation or irregularity
- Fatigue or low energy
- Weight gain around the abdomen
- Skin flare-ups or joint discomfort
When the gut struggles, the rest of the body often struggles too. Because it’s all connected.
The Mental and Emotional Connection
Your gut is often called the “second brain.” A large portion of serotonin, your “feel-good” transmitter, is produced in the digestive tract. When gut balance is off, women may notice the following:
- Brain fog
- Trouble concentrating or focusing
- Low motivation
- Irritability or mood swings
- Increased anxiety
Emotionally, digestive symptoms can also create embarrassment or social stress, which then worsens digestion. You may not want to go to that party or out with friends because you’re afraid you’ll be in the bathroom all night. Or worried about where to find a bathroom. It becomes a cycle that many women silently live with for years.
A Spiritual Perspective on Gut Health
Health is not only physical. Caring for your body is an act of stewarship, not perfection. This is the body the Lord gave you, and taking care of it is your responsibility. When you nourish your gut, you are supporting your energy, clarity, and your ability to show up for your purpose and the people you love. Small steps toward healing are meaningful and worthy.
Simple Practical Steps to Start Today
You don’t need a drastic overhaul to begin improving your gut health. Consistent, gentle habits create real, lasting change. Here are a few simple steps to choose from:
1. Track Symptoms
Write down what you eat and how you feel. Patterns often appear quickly.
2. Hydrate Consistently
Sip water throughout the day rather than drinking large amounts at once.
3. Slow Down While Eating
Chew thoroughly and avoid rushing meals. Digestion begins in the mouth.
4. Take a Short Walk After Meals
Even 10 minutes can improve digestion and blood sugar balance.
5. Add One Serving of Vegetables Daily
Focus on addition before restriction. One extra serving is a win. And note that if you are experiencing gut issues already, cooking your veggies is probably the better method. Eating raw vegetables often makes digestive symptoms worse. So stick to cooking, roasting, steaming, boiling, or baking your vegetables right now. You can eat raw once your symptoms improve.
You Don’t Have to Figure This Out Alone
If bloating, discomfort, or digestive confusion feels familiar, you’re not alone. And you don’t have to keep guessing. This February I’m opening my Bloat-Free After 40 group coaching program, where we walk step-by-step through food triggers, gut-healing habits, and sustainable lifestyle changes together in a supportive small group setting. If you’re interested, let me know you want to join the waitlist. I’ll send you details soon.
Healing your gut is not about perfection. It’s about understanding your body and giving it the support it needs to thrive physically, mentally, emotionally, and spiritually.
I work with women in perimenopause and menopause who also struggle with digestion, fatigue, and stress. We build habits that support the whole body, not just the scale. I’d love to help you, too. If you need help from someone who has, not only helped clients but who has also been in your shoes, reach out and schedule here a free 20-minute consult. — Leah Cheshire, NBC-HWC
