Menopause, Gut Health and the Role of Prebiotic Fibre
Menopause is a natural stage of life, but for many women, it comes with a host of unwelcome symptoms such as digestive discomfort, weight gain, low mood, and fluctuating hormones. What’s less well known is that many of these issues may be rooted in a surprising place: your gut.
Emerging research suggests that menopause and gut health are intricately linked. As hormone levels shift, the balance of gut bacteria changes, too.
The Gut–Menopause Connection
The gut microbiome, home to trillions of bacteria, is involved in much more than digestion. It helps regulate the immune system, supports mood through the gut–brain axis, and even plays a critical role in hormone metabolism.
During menopause, declining levels of oestrogen and progesterone alter the diversity and composition of gut bacteria. Studies show a drop in beneficial species like Lactobacillus and Bifidobacterium, alongside an increase in pro-inflammatory microbes. This shift is associated with:
Digestive discomfort (bloating, constipation, IBS-like symptoms)
Increased gut permeability ("leaky gut")
Weight gain and altered fat distribution
Mood swings, anxiety or low energy
Reduced bone mineral density
One key player is the estrobolome, a collection of gut bacteria that metabolise and recycle oestrogens. If the estrobolome is disrupted, as often happens in menopause, it may impair hormone balance, intensify symptoms, and reduce the effectiveness of hormone replacement therapy (HRT).
Why Fibre Matters More Than Ever
Dietary fibre plays a vital role in shaping the gut microbiome, and menopausal women are particularly likely to benefit from increasing their fibre intake.
There are two main types of fibre:
Soluble fibre forms a gel in the gut and is fermented by gut bacteria into short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory effects and help regulate metabolism.
Insoluble fibre adds bulk to the stool and helps food move through the digestive tract, preventing constipation and bloating.
Prebiotic fibres, such as those found in acacia gum, flaxseed, chia, and psyllium husk, are especially valuable because they serve as food for beneficial gut bacteria, helping them to flourish.
Research has shown that increased prebiotic fibre intake can:
Enhance calcium and magnesium absorption, supporting bone health
Reduce low-grade inflammation linked to menopausal symptoms
Promote satiety and help manage weight
Positively influence mood and cognition via the gut–brain axis
A Natural Support for Menopause Through the Gut
Cool Stool® is a 100% plant-based, high-fibre super seed blend that brings together some of the most powerful prebiotic ingredients nature has to offer. With around 13g of fibre per 2-tablespoon serving, it includes:
Chia seeds and linseeds: Rich in omega-3s and soluble fibre to reduce inflammation and promote regularity
Buckwheat and bran: Provide resistant starch and insoluble fibre for improved transit
Acacia gum: A potent prebiotic that feeds beneficial gut bacteria like Bifidobacteria and Lactobacilli
Psyllium husk: Gently supports stool consistency and relieves constipation
These ingredients work together to create a synbiotic environment, meaning they not only feed the good bacteria but also encourage a thriving and diverse microbiome.
Regular use shows improvements in bloating, bowel regularity, and overall digestive comfort within just a few days. For menopausal women, this gut support may ripple outward to support better energy, mood stability, hormone regulation, and long-term health.
Bone Health, Mood and Weight: How Fibre Can Help
After menopause, bone loss accelerates due to declining oestrogen levels. Interestingly, SCFAs produced by fibre fermentation have been shown to enhance calcium absorption and bone mineralisation, offering a non-pharmaceutical way to support skeletal health.
Fibre also supports blood sugar regulation and reduces appetite, which may aid in preventing midlife weight gain, which is a common concern for menopausal women.
Lastly, there is growing recognition of the gut–brain axis, a communication pathway between the gut and the central nervous system. SCFAs help regulate the production of neurotransmitters like serotonin and dopamine, which are involved in mood, motivation and sleep.
Practical Tips for Use
To get the most out of Cool Stool,® especially if you're new to high-fibre products, try the following:
Start small: Begin with 1 teaspoon daily and gradually build up to 1–2 tablespoons.
Stay hydrated: Fibre absorbs water; drinking more will support comfortable digestion.
Pair with probiotics: Combine Cool Stool® with fermented foods like yoghurt, kefir or sauerkraut for enhanced microbiome support.
Be consistent: Daily use is key to supporting your gut and hormone balance over time.
Our Cool Stool® products are available in three different flavours - cranberry, vanilla, original, and a gluten free option - and can be purchased online or through various leading retailers such as Faithful to Nature, Takealot, Wellness Warehouse, Checkers, and Dischem.