If foods you’ve eaten for years are suddenly leaving you bloated, uncomfortable or rushing to the loo, fluctuating hormones could be to blame. Liz explores how perimenopause can activate digestive discomfort and looks at ways to support the gut lining to improve symptoms.
Plus: how to avoid injuries from strength training, managing acid reflux and indigestion, evening heart palpitations and can using a sauna reduce dementia risk?
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
Why can’t I stomach gluten in midlife?
Many women notice worsening IBS symptoms, bloating, constipation and histamine issues in midlife. And if you’re wondering why you’ve developed a sudden sensitivity to a food that’s never caused problems before, it could be that shifting hormones have compromised your gut health.
We often think of oestrogen and progesterone as reproductive hormones, but they influence far more than our menstrual cycles, explains Liz. They also affect the gut lining, inflammation, immune function, gut motility and even the balance of bacteria living in our microbiome.
As hormone levels fluctuate during perimenopause, these changes can alter digestion and increase gut permeability – often referred to as ‘leaky gut’. This can make the immune system more reactive to foods that were previously well tolerated.
Is it a gluten intolerance?
If gluten appears to be the trigger, Liz points out that it’s essential to rule out anything deeper first, such as coeliac disease. Unlike non-coeliac gluten sensitivity, coeliac disease is an autoimmune condition that requires medical diagnosis and management.
“While hormones may not directly cause a gluten intolerance, they can absolutely change the terrain of the gut and the immune system in a way that makes reactions more likely or more noticeable,” she says.
In other words, gluten may not be the original culprit – it may simply be exposing a gut that’s become more sensitive to things such as underlying inflammation, prolonged stress, microbiome imbalances or antibiotic use.
Beyond eliminating foods from your diet, Liz emphasises the importance of asking what’s causing your gut sensitivity in the first place and how you can support that.
Supporting the gut from within
The best way to support the microbiome is through a diverse, fibre-rich diet to encourage beneficial bacteria. This can help to calm inflammation and improve gut resilience over time. Some women find that once gut health is restored, food sensitivities become less severe or even resolve altogether.
“Trying to heal the gut and give yourself a bit of microbiome support can make a real difference,” says Liz, who also recommends supplementing with butyrate – a short-chain fatty acid that is produced when gut bacteria ferment fibre.
“Butyrate helps nourish the gut lining, reduces inflammation and supports the overall integrity of the gut barrier,” she explains.
The bottom line? If gluten suddenly seems to be causing problems in midlife, fluctuating hormones could be playing a role. But rather than assuming you’ll need to avoid certain foods forever, it may be worth exploring how to repair and strengthen your gut health first.
Also in this episode:
- Are hormone fluctuations making me gluten intolerant?
- Ways to manage heartburn and indigestion
- Will using a sauna reduce my risk of dementia?
- Advice for avoiding injuries when strength training
- Why is my heartbeat so loud at night?
Links mentioned in the episode:
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More from Liz:
- Order Liz’s new book – How to Age
- A Better Second Half
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- Follow Liz Earle Wellbeing on Instagram
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