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Menopause and Your Gut: What Every Woman Needs to Know

    Home THE WELLNESS EMPORIUM Menopause and Your Gut: What Every Woman Needs to Know

    Menopause and Your Gut: What Every Woman Needs to Know

    By Dietitian Michaela | THE WELLNESS EMPORIUM | 0 comment | 28 July, 2025 | 0

    Menopause is a natural part of life, but that doesn’t mean it always feels easy. From hot flushes to brain fog and mood swings, many women find their bodies changing in ways they weren’t quite prepared for. One area that often gets overlooked? Gut health.

    As a dietitian, I often work with women who feel confused or frustrated by new gut symptoms in midlife, bloating, constipation, and food sensitivities that seem to appear overnight. If this sounds familiar, you’re not imagining it. There’s a powerful connection between menopause and your gut, and understanding it can help you feel more in control of your health.

    Let’s explore how hormonal changes affect the gut, why it matters for your overall wellbeing, and the small, sustainable steps you can take to feel better from the inside out.

    Hormones, Digestion, and Your Gut Microbiome

    When oestrogen and progesterone levels begin to decline in perimenopause and menopause, your gut can feel the shift. These hormones influence how your digestive system functions, how your body processes food, and even how your gut bacteria behave.

    Here’s what often happens:

    • Slower digestion – You might notice your bowels are less regular or that you feel “heavier” after meals.

    • Changes in gut bacteria – Your microbiome (the trillions of microbes living in your gut) shifts in response to hormonal changes, which can affect everything from immunity to nutrient absorption.

    • More sensitivity – The gut becomes more reactive for some women, leading to discomfort after eating or increased IBS-type symptoms.

    These changes aren’t just about digestion. They can affect your mood, energy, and even your risk of long-term health conditions.

     

     Common Gut Symptoms During Menopause

    If you’re in your 40s or 50s and your gut suddenly feels “off,” you’re not alone. Some of the most common symptoms I hear from women during this stage include:

    • Bloating – That uncomfortable fullness or gassiness that seems to show up randomly.

    • Constipation – A slower digestive system can leave you feeling blocked or sluggish.

    • Flare-ups of IBS – Hormonal shifts, stress, and changes in eating patterns can trigger more frequent or severe IBS symptoms.

    • New food sensitivities – Foods you’ve eaten for years might now cause discomfort or digestive upset.

    These symptoms are common—but they’re not something you just have to “put up with.” Often, they’re a signal that your gut needs some gentle support.

     

    Why Gut Health Matters in Menopause (Beyond Digestion)

    Your gut does a lot more than digest food. It plays a central role in mood regulation, immune function, weight management, and even bone health, all areas that become more important during menopause.

    • Mood and mental wellbeing: Around 90% of serotonin, one of your key mood-regulating hormones, is made in the gut. A balanced microbiome helps support a more stable, resilient mood.

    • Weight regulation: Your gut bacteria help manage blood sugar levels, metabolism, and even hunger hormones, factors that can shift during menopause.

    • Bone health: A healthy gut supports better absorption of calcium, vitamin D, and magnesium, which are essential for maintaining strong bones after oestrogen levels decline.

    Looking after your gut during menopause isn’t just about easing bloating. It’s about feeling more balanced and supported, physically, mentally, and emotionally.

     

    Practical Ways to Support Your Gut During Menopause

    So what can you do? The good news is that you don’t need a complete diet overhaul or complicated supplements. Small, sustainable shifts can make a big difference. Here are some of my go-to strategies for nurturing the gut during menopause:

    1. Prioritise fibre
      Fibre feeds your beneficial gut bacteria and keeps things moving. 
    2. Include fermented foods
      These are rich in natural probiotics that support gut diversity. 
    3. Drink plenty of water
      Hydration supports healthy bowel movements and reduces constipation—especially if you’re increasing your fibre intake.
    4. Find ways to manage stress
      The gut and brain are closely linked. Chronic stress can throw digestion off balance. Whether it’s a walk in nature, a quiet cup of tea, or a few deep breaths between meetings, every bit of nervous system support helps.
    5. Move your body
      Regular movement helps with digestion, mood, and gut health. This doesn’t have to mean intense exercise—gentle, consistent movement like walking or stretching can be powerful.
    6. Ditch diet extremes
      If you’ve been cutting out foods without clear reason, or jumping between diets, it might be time to pause and take a step back. A well-nourished gut thrives on variety and balance—not restriction.

     

    When to Seek Individual Support

    If your gut symptoms are persistent, painful, or affecting your quality of life, it’s worth reaching out for personalised support. As a dietitian, I help women navigate this phase with clarity, compassion, and practical advice grounded in science, not fads.

    You don’t need to figure it all out on your own. If you’re:

    • Unsure which foods are helping (or hurting)
    • Struggling with bloating, irregularity, or IBS
    • Feeling stuck between different diet messages
    • Looking for a gut-friendly way to support your mood or metabolism…

    …I’m here to help.

     

    Ready to Feel Like Yourself Again?

    At The Wellness Emporium, we understand that menopause is a time of big changes, but it doesn’t have to feel overwhelming. Gut health during this stage plays a powerful role in how you feel day to day, from digestion and mood to energy, sleep, and long-term well-being.

    We don’t believe in quick fixes or fad diets. We believe in evidence-based care, small consistent steps, and helping you reconnect with your body’s wisdom.

    If you’re feeling bloated, tired, or like your gut has become unpredictable, know that support is available, and healing is possible.

    Curious where to start?

    Meet Michaela, our Accredited Practising Dietitian, and explore how personalised nutrition support can help you feel nourished, balanced, and confident through menopause and beyond.

     

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    gut health, menopause, perimenopause

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    When people talk about “detoxing,” it’s ofte When people talk about “detoxing,” it’s often tied to juice cleanses or expensive supplements. But your body already has a detox system — your liver. It works every day to filter out toxins and waste. The real question is: are you giving it the support it needs?

Your liver plays a key role in hormone balance, digestion, energy and overall wellbeing. But when it’s under stress from processed foods, alcohol, sugar or environmental toxins, its ability to do that job can slow down. Over time, that can affect your gut, skin, energy and more.

The good news? You can support your liver naturally — with real food.

Certain wholefoods contain compounds that help your liver function better. Leafy greens and bitter vegetables can support phase two detox pathways. Garlic, beetroot and turmeric help stimulate bile flow and reduce inflammation. Fibre supports your gut and helps eliminate waste. Even lemon in warm water can support digestion first thing in the morning.

It’s not about extremes — just small, daily choices that help lighten the load on your liver and support your long-term health.

A few simple tips:
✔ Eat more greens, especially rocket, spinach or kale
✔ Limit alcohol and processed foods
✔ Stay hydrated with filtered water
✔ Include healthy fats like avocado and olive oil
✔ Make room for rest, movement and gut support

Looking for tailored support on low tox living or gentle detox strategies?

📞 Contact or call us on (07) 5535 2474
💻 Or book online today with our Naturopaths.

#lowtoxlife #liverhealth #detoxnaturally #lowtoxliving #gutliverconnection #lowtoxhome #naturaldetox #consciousliving #wholefoodnutrition #chemicalfreehome #liverfriendlyfoods #simplewellness #healthybodyhealthymind #lowtoxnutrition #lowtoxsupport #nontoxicliving
    Lots of mainstream beauty products contain chemica Lots of mainstream beauty products contain chemicals like parabens, phthalates, synthetic fragrance, and SLS (sodium lauryl sulfate). These are widely used because they:
* Preserve products (so they last longer on shelves)
* Make scents stick
* Help products foam or spread easily.

The problem? 🚫 These chemicals can act as Endocrine disruptors = mimic, block, or interfere with your hormones—the body’s messengers that regulate things like mood, energy, metabolism, fertility, and stress response.

* Parabens mimic estrogen, throwing off hormone balance.
* Phthalates can interfere with reproductive hormones and have been linked to fertility issues.
* Fragrance (a catch-all term that can hide hundreds of chemicals) often contains hormone-disrupting compounds.

Since your skin is highly absorbent, these chemicals don’t just sit on the surface. They enter your bloodstream, adding to your body’s “toxic load.” Over time, these can impact your:�- Hormones (PMS, fertility, thyroid)�- Skin (acne, eczema, irritation)�- Gut health�- Mood & energy

You don’t need to throw out your whole cabinet overnight—low-tox living is all about progress, not perfection.
✨ Start with your daily essentials (lotion, sunscreen, deodorant).
✨ Look for simple, clean ingredients.
✨ Each small swap lowers your toxic load and supports your hormones, skin, and overall wellbeing.

Small changes → big impact 💛
📞 Call us on (07) 5535 2474 or
🌿 Book your consultation today and start your low-tox journey.
    Ever flipped over your skincare or cleaning produc Ever flipped over your skincare or cleaning product and felt overwhelmed by the ingredients list?

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Here are 10 common ones to look for when reading labels:
🔍 Parabens – Methylparaben, butylparaben etc. Often used as preservatives, but may affect hormone balance
🔍 Phthalates – Often hidden under “fragrance” or labelled as DEP, DBP, DMP
🔍 Formaldehyde-releasers – Like DMDM hydantoin and Quaternium-15. These are slow-release preservatives
🔍 Triclosan – Still found in some hand sanitisers and toothpaste
🔍 Oxybenzone (BP-3) – A sunscreen chemical linked to endocrine disruption
🔍 PFAS – “Forever chemicals” used for water resistance in cosmetics and cleaning sprays
🔍 SLS/SLES – Sodium lauryl sulfate, harsh surfactants that can irritate skin
🔍 Benzalkonium chloride – Used in disinfectants and some facial wipes
🔍 Propylene glycol – May trigger contact dermatitis in sensitive individuals
🔍 Methylisothiazolinone – Preservative found in baby wipes and shampoos; linked to allergic reactions

Low tox living doesn’t mean throwing everything out at once. It means being more informed about what you’re bringing into your home and onto your skin.

If you’re not sure where to begin, our Naturopaths can guide you through the process and help with simple product swaps that make a real difference.

📞 Contact or call us on (07) 5535 2474
💻 Or book online today to speak with our team about your low tox goals.

#lowtoxlife #lowtoxliving #nontoxicliving #chemicalfreehome #labelreading #guthealthsupport #simplewellness #naturalalternatives #ecoawareliving #consciouschoices #lowtoxhome #cleanlivingtips #parabenfree #pfasfree #fragrancefree
    Your gut microbiome is designed to thrive on plant Your gut microbiome is designed to thrive on plant diversity 🌿 

The good bacteria inside your gut feed on prebiotic fibers—found in many plant foods—which they ferment into short-chain fatty acids that lower inflammation, fuel your gut lining, and strengthen immunity.

If you can’t tolerate plant foods or prebiotic fibers, it’s often a sign of dysbiosis (imbalanced gut bacteria) or poor digestion—not something to ignore. Cutting foods out might bring temporary relief, but long-term it starves your beneficial microbes, weakens gut resilience, and disrupts balance.

Prebiotics (the fuel) + probiotics (the good bacteria) work together to keep your gut strong, resilient, and diverse. Without enough fiber, probiotics can’t do their job effectively.

Here are 5 great examples of foods with high quality fiber & prebiotic source: 
- Bananas (especially slightly green) → contain resistant starch + prebiotics
- Oats & barley → contain beta-glucans that lower cholesterol and support gut health
- Garlic, onions & leeks → feed good bacteria, also antimicrobial against “bad” bugs
- Flaxseeds & chia seeds → fiber + omega-3s for gut and hormone health
- Dandelion greens & leafy veg → diverse fibers that support microbial diversity
And many more… 

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    You might not always think about your gut unless s You might not always think about your gut unless something’s gone wrong. But your gut is doing more than just digesting food — it’s a key part of your immune system, hormone balance, energy levels and even mood.

The gut is home to trillions of bacteria that make up your microbiome. These microbes help break down food, create nutrients, and protect your body from the inside out. But everyday exposure to environmental toxins can throw this balance off.

Things like pesticides, plastics, synthetic fragrances, and certain medications can damage your gut lining, reduce beneficial bacteria, and create inflammation. Over time, this can lead to symptoms like bloating, fatigue, brain fog, skin flare-ups and poor digestion.

This imbalance is called dysbiosis, and it’s becoming more common. The good news is that small, low tox changes can make a real difference.

Start with your food: choose whole, unprocessed meals, eat more plant fibres, and include fermented options like sauerkraut or kefir. Use natural cleaning products like vinegar, lemon and bicarb soda. Filter your water and store food in glass instead of plastic. It’s about lightening the load your gut deals with every day.

You don’t need to do it all at once. Begin with one or two swaps that feel manageable and build from there. If you’re feeling unsure where to start, we’re here to help.

📞 Contact or call us on (07) 5535 2474
💻 Or book online today to chat with our Naturopaths about low tox living and gut support.

#lowtoxlife #guthealth #lowtoxhome #guthealing #toxinsandguthealth #chemicalfreehome #guthealthaustralia #bloatingrelief #microbiomehealth #consciousliving #simplewellness #holistichealthaustralia #nontoxicliving #guthealthsupport #cleanlivingtips #naturalchoices #wellnesstips #filteryourwater
    Looking for a serene space to grow your wellness o Looking for a serene space to grow your wellness or healthcare practice?
Our beautiful Burleigh Heads clinic has a  room available for hire — the perfect home for practitioners who value calm, connection and community.

What’s included:
* Electricity + wifi included
* Access to shared kitchen, bathroom + waiting area (supplies all provided to maintain these areas)
* Full access to your clinic room/ clinic space, you choose your hours, no restrictions.
* Cross-referral opportunities within our established multi-modality team
Our space would suit dietitians, counsellors, massage or beauty therapists, energy healers, IV OR injectable nurses, physiotherapists and more.
📍 Located upstairs on James Street, Burleigh Heads
💰 $430 + GST per week
If you’re ready to take the next step in your business and join a like-minded community of health professionals, we’d love to hear from you!
💌 Send us a DM or visit thewellnessemporium.com.au to learn more.

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    Pollutants from cars, trucks, and buses release ga Pollutants from cars, trucks, and buses release gases that inflame your lungs. Gas stoves add more indoor nitrogen oxides, while cigarette smoke brings in over 70 carcinogens, including benzene and cadmium. 🚬 

Constant exposure doesn’t just affect breathing — it wears down immunity and fuels chronic conditions.

That’s why low-tox living is more than just a lifestyle choice — it’s a protective step for your body. 🛡️
Here's what you can do - Simple shifts like:
✔️ Use HEPA filters
✔️ Add indoor plants
✔️ Filter your water
✔️ Swap plastic bottles for glass or stainless steel

Our holistic practitioners guide you through changes like these, alongside evidence-based care, to help you feel lighter and healthier.

📞 Call us on (07) 5535 2474 or
🌿 Book your consultation today and start your low-tox journey.
    You don’t need an entire shelf of specialty spra You don’t need an entire shelf of specialty sprays to keep your home clean. In fact, some of the most effective and low tox cleaning options are probably already in your pantry.

Many commercial cleaning products contain synthetic fragrances, harsh chemicals and preservatives that can linger in the air, irritate sensitive skin or affect indoor air quality. Over time, constant exposure can contribute to headaches, hormone disruption, and even impact gut health through the skin–gut connection.

Low tox cleaning is simply about swapping out products that add to your chemical load for ones that support a healthier home environment. It doesn’t need to be complicated or expensive.

A few basics go a long way:
🍋 Lemon for degreasing and freshening
🥄 Bicarb soda for scrubbing and odours
🍶 White vinegar for disinfecting and cutting through grime
🧴 Castile soap for general surface cleaning
🌿 Citrus peels or herbs for a natural scent boost

You can combine these to make your own all-purpose sprays, bathroom cleaners or surface scrubs. You’ll know exactly what you’re using and avoid bringing unnecessary synthetic chemicals into your space.

And one small but important note — consider swapping out microfibre cloths. They’re made from plastic and shed microplastics in the wash. Cotton cloths or repurposed towels do the job without contributing to pollution.

Starting with a few simple swaps can make a big difference in how your home feels — and how your body responds.

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#lowtoxlife #naturalcleaning #lowtoxhome #chemicalfreehome #bicarbsoda #vinegarcleaning #castilesoap #nontoxiccleaning #greenhome #ecofriendlyliving #sustainablehome #naturalalternatives #simplewellness #consciouschoices #guthealthsupport #cleanhomecleanmind #homewellness #nonastystuff #lowtoxliving
    Perimenopause and menopause can feel like a “per Perimenopause and menopause can feel like a “perfect storm” — hormones shifting, life stress piling up, and your gut feeling the effects. 🌪️

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✨ The good news? Simple practices like breathing, meditation, yoga, or walking can calm your nervous system and support your gut. Stress management isn’t optional here — it’s essential. 💛

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#GutHealthMatters
#HormoneHealth
#MenopauseJourney
#PerimenopauseRelief
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    • HOME
    • SERVICES
      • CLINICAL NATUROPATHY
      • PSYCHOLOGY & COUNSELLING
        • ANXIETY
        • DEPRESSION
        • OBSESSIVE-COMPULSIVE DISORDER (OCD)
        • PTSD
        • STRESS
        • INTENSIVE SHORT TERM DYNAMIC PSYCHOTHERAPY
        • DIALECTICAL BEHAVIOURAL THERAPY (DBT)
        • EYE MOVEMENT DESENSITISATION AND REPROCESSING (EMDR)
        • WORKCOVER
      • PERIMENOPAUSE WELLNESS PACKAGE
      • EXECUTIVE WELLNESS PROGRAM
      • FUNCTIONAL TESTING
        • GUT HEALTH TESTING
        • ALLERGIES, INTOLERANCES & SENSITIVITIES
        • HORMONE TESTING
        • VAGINAL MICROBIOME TESTING
      • MEAL PLANS (EBOOKS)
      • WORKPLACE WELLNESS & EVENT SPEAKING
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      • GIFT VOUCHERS
    • FEES & APPOINTMENTS
    • CONDITIONS WE TREAT
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