This is your microbiome on menopause

If you’re experiencing menopausal weight gain, you might be wondering what you can do to tip the scales back in the other direction. One area not to ignore? Your gut microbiome, a vast ecosystem of trillions of microbes that’s more connected to your weight than you may think.

The less diversity you have in your microbiome, the more junk-food cravings you may have, says Wendy Bazilian, R.D., a San Diego–based dietitian. “The emerging theory is that having only a few types of bacteria in your belly gives each one more influence, making it easier for those bacteria to organize and send signals to the brain that prompt you to eat the unhealthy foods they want,” she says.

But when the gut boasts ample bacterial diversity, “no single strain is strong enough to exert its sugar-seeking power.” Indeed, a 2017 International Journal of Obesity study found that the presence of a diverse array of gut bacteria was correlated with less weight gain in the long-term.

Your diet also influences your microbiome in a way that can impact your weight. “People who eat lots of saturated fat tend to have more bacteria called firmicutes, among others, which are more efficient at absorbing calories from food,” explains Dr. David Rakel, M.D., chair of the department of family and community medicine at the University of New Mexico School of Medicine. “When they switch to a Mediterranean diet, with lots of colorful produce, whole grains, beans, and little meat, their level of firmicutes goes down and their microbiome shifts toward one that is less efficient at storing energy, making it easier to stay lean.”

Here’s how to make your microbiome flourish.

Probiotics are living bacteria and yeast that can improve the makeup of your gut. Standout sources include fermented vegetables like kimchi and sauerkraut; kefir (a drinkable cultured dairy beverage) and yogurt; kombucha tea; and fermented soy products such as miso soup, soy milk, soy sauce, and soy-based meat substitutes like tofu and tempeh.

Next, feed those probiotics with plenty of prebiotics: Bananas, oats, and whole grains, beans, cruciferous vegetables (cauliflower, broccoli, cabbage, radishes), artichokes, onion, and garlic all work with probiotics to amplify their effects.

Nearly all prebiotic foods are high in fiber, which helpful bacteria love to feast on. “When gut microbes feed on fiber, they produce short-chain fatty acids,” explains Dr. Raphael Kellman, M.D., a New York City-based internist. “Those are then absorbed into the bloodstream, where they work to regulate the immune system and reduce inflammation.”

Fiber also stimulates the production of mucus in the gut, which acts like a healthy home for friendly bugs. A good goal: Aim for 25 grams of fiber per day. Don’t feel like counting it out? WeightWatcher members who track their meals in the WW app have their fiber automatically calculated.

Learn more about the benefits of fiber.

Try to get your probiotics from food, not supplements, as much as possible. “It’s not just about the bacteria — it’s how the bacteria interact with the foods they’re found in,” says Rakel. A perfect example: Dairy helps protect friendly bacteria as they make their way down to the intestines. “If you just eat well, the microbiome will take care of itself,” he says.

Research suggests that many of the ingredients of ultra-processed foods, including additives and sweeteners, change your microbiome for the worse and result in high levels of inflammation in your gut. Rethink how often you consume sodas, mass-produced snack items, processed meats, and other foods that contain a lot of added ingredients.

Developing healthy sleep habits — getting enough sleep each night, going to bed and waking up around the same time every day — can help keep your gut bacteria in balance. This is obviously easier said than done during menopause, but not impossible.

Discover how to sleep better — starting tonight