Find Menopause Relief By Fixing Your Gut

As women move through perimenopause and menopause, many notice changes in digestion.  Bloating, constipation, food sensitivities or weight gain that feels harder to shift.  There’s also hot flushes, night sweats, brain fog, mood swings, fatigue etc.  While hormones often get the blame, there’s another major player involved – THE GUT.

Research shows that menopause is linked to reduced gut microbiome diversity, shifts toward a more inflammatory composition and changes in how gut bacteria help process hormones.

The Gut Microbiome

Our gut microbiome consists of trillions of bacteria living in the digestive tract.  It plays a key role in hormone balance.  During perimenopause and menopause, oestrogen levels naturally decline and this affects the diversity and health of gut bacteria.

An imbalanced microbiome (known as dysbiosis) can make menopausal symptoms worse – a decline in important microbes and a rise in pathogenic microbes.  The production of short-chain fatty acids (SCFAs) is also reduced.  These SCFA’s nourish the gut lining, regulate inflammation and support the nervous system.

A weakened gut lining can contribute towards ‘leaky gut’, allowing bacteria such as lipopolysaccharide (LPS) into the bloodstream.  These endotoxins can trigger inflammation throughout the body, contributing to fatigue, brain fog, joint pain and more.  They also cause gut problems such as bloating, diarrhoea, indigestion and pain.

Find out more in the blog ‘The Gut-Hormone Connection in Women‘.

The Menopause Brain

One key group of gut bacteria, known as the estrobolome, helps metabolise and regulate oestrogen.  When these bacteria are out of balance, oestrogen levels can fluctuate more dramatically, contributing to hot flushes, mood swings and weight changes.  Low oestrogen can also lead to a thinner gut lining and slower digestion, causing bloating, constipation or increased food sensitivities.

Supporting your gut during this transition can make a significant difference:

• Fibre-rich foods like vegetables, legumes, fruits and whole grains to feed good bacteria.
• Fermented foods such as yoghurt, kefir, sauerkraut and kimchi for natural probiotics.  If you have a histamine intolerance, omit fermented foods.
• Omega-3 fats (from oily fish, flax or chia seeds) to help reduce inflammation.
• Stress management – chronic stress can disrupt both hormones and gut balance.

If you’re not sure which foods might be aggravating your symptoms, the HairSense Nutrition Analysis Test gives you a list of foods and drinks that you are reacting to.  When you stop eating and drinking these, inflammation reduces and in turn, your symptoms reduce.

A happy client:

‘I have used Sal’s HairSense Nutrition Analysis to determine what food was triggering my body.  Actually, the whole family did it and it was mind blowing.

I cut out everything that we couldn’t eat and we all noticed noticeable improvements in how were feeling in our body.

I have since recommended many friends to Sal.  If you have anything that is bothering you and you’ve tried the no lactose, no fructose, no gluten and it’s not going away. 

Do the test!’

If you’re struggling with gut issues, mood changes or fatigue, it’s worth exploring how your gut health might be contributing.  The MetaXplore gut test is the one I use.  It is much more comprehensive than the test ordered by the GP.  We can see exactly which gut microbes are causing your symptoms.

Book your first consultation with Sal here.

Should You Go Gluten Free?

The term gluten free has become a buzzword in the world of wellbeing.  Supermarkets now have entire aisles dedicated to gluten free foods and many people believe it’s the key to better digestion, energy and weight loss.  But is cutting out gluten really healthier for everyone? 

When Going Gluten Free Makes Sense

For people with Coeliac Disease, it’s a medical necessity.  Gluten, a protein found in wheat, barley and rye, triggers an autoimmune reaction that damages the lining of the small intestine.  This causes inflammation and damage to the small intestine, leading to nutrient deficiencies, bloating, diarrhoea, fatigue, anaemia and long-term risks such as osteoporosis.  Studies consistently show that a strict gluten-free diet allows the gut to heal and symptoms to resolve.

For people who have an autoimmune disease, it is best to avoid gluten for similar reasons above.

People with Non-coeliac gluten sensitivity (NCGS) however, may experience symptoms such as bloating, headaches, brain fog and fatigue when eating gluten.  They may not realize they have NCGS as the symptoms are not as severe as Coeliac Disease.

Gluten sensitivity is a mild inflammation in the body that slowly drains our energy, mineral reserves and very slowly over time can lead to a large number of health issues.

Dr Anthony Fardet, nutritionist and agro-food engineer stated that it is the denaturation of cereal grains ‘by drastic processing that has rendered gluten unhealthy, toxic and not easily digestible’.

Bread and cereals are fortified with folic acid.  For people who have a MTHFR polymorphism, they can have trouble converting folic acid into its active form (5-MTHF).  When this conversion does not happen properly, folic acid can accumulate in the body.  Individuals with this genetic mutation are at increased risk of having elevated folic acid levels in their blood, which can lead to depression, bipolar disorder, schizophrenia and heart disease. 

Gluten Free Products – are they healthy?

For the general population, the science doesn’t support cutting out gluten purely for health reasons and I also see this in clinic.  The gluten-free products you find in the supermarket are lower in fibre, iron, B vitamins and folate and often higher in sugar and fat to improve flavour and texture.  This can lead to nutrient imbalances if not carefully managed.

The Problem With Australian Gluten

I often hear from people who have been in Europe ……. ‘I can eat baguettes in France and feel fine but when I eat bread at home, I don’t feel well’. 

Modern Australian wheat varieties, bred for high yield and baking performance, often have higher gluten content and are stripped of most of the valuable nutrients in the milling process.  The grain also becomes more resistant to digestion, not to mention sprayed with herbicides.

Final Thoughts

If you have Coeliac Disease and/or another autoimmune disease or a confirmed gluten sensitivity, a gluten-free diet can be life changing.  But if you’re simply trying to feel healthier, lose weight, or boost energy, the evidence doesn’t support removing gluten.  Instead, focus on a whole-food diet rich in fibre, protein and nutrients to support gut and mental health.

Before eliminating gluten, speak with a qualified health professional who can guide testing and ensure your diet remains balanced, nourishing and sustainable.

Going gluten free doesn’t have to be hard.  Gluten free grains include buckwheat (a seed), amaranth, quinoa, rice, corn, millet, potato flour, arrowroot.

The Final Word On Oats

Oats cause the most confusion when going gluten free…….  Oats are gluten free but they contain a similar protein called avenin that can trigger a reaction in a small percentage of people.  Furthermore, most oats are grown and processed alongside wheat, barley and rye, leading to contamination issues.  If you don’t have Coeliac Disease, it’s best to do a trial and see how you feel.

Still confused?  Why not book an Initial Consultation with Sal?

Nutrition and Mental Health – 10 Common Myths

Myth #1: Food has nothing to do with mental health

👉 Truth: Food directly impacts brain chemistry, neurotransmitters and mood regulation.  The gut plays a big role in this too.

Myth #2: Only medication can help mental health issues

👉 Truth: Medication can be vital but diet, nutrient status and lifestyle changes also play a big role.

Myth #3: Sugar boosts your mood

👉 Truth: Sugar gives a short high but the crash that follows often worsens anxiety, irritability and low mood.

Myth #4: Caffeine always helps focus

👉 Truth: Yes, it can help with focus but too much coffee or energy drinks can increase anxiety, reduce sleep quality and lead to brain fog.

Myth #5: All fats are bad for your brain

👉 Truth: Healthy fats (omega-3s, avocado, nuts, seeds, extra virgin olive oil) are essential for brain structure and reducing inflammation.  Super important if you have ADHD.

Myth #6: Vitamins and minerals don’t affect mood

👉 Truth: Low B vitamins, Vitamin D, iron, zinc and magnesium are linked to depression, fatigue and poor concentration.  Get your levels (blood test) checked before taking iron or Vitamin D.

Myth #7: Deficiencies are rare if you eat ‘normally’

👉 Truth: Many people still fall short – our food and soil are lacking in nutrients.

Myth #8: Processed food doesn’t affect mental health

👉 Truth: Diets high in ultra-processed foods are strongly linked to higher rates of depression and anxiety.

Myth #9: The gut and brain aren’t connected

👉 Truth: Gut bacteria make neurotransmitters like serotonin and dopamine that directly influence mood and focus.

Myth #10: Skipping meals doesn’t affect mental health

👉 Truth: Irregular eating destabilizes blood sugar, which can trigger irritability, stress, anxiety and mood swings.

If you’re interested in how nutrition can help manage ADHD, you can read the blog here.

If you’d like to find out more about how diet, nutrition and lifestyle changes can improve your mental wellbeing, why not book a free 20 min call/Zoom with Sal.

OR

Book a 1:1 consult with Sal

The Real Reasons Your Iron Is Low

Iron deficiency is one of the most common nutrient deficiencies I see in clinic.  Women are especially vulnerable.  Between menstruation, pregnancy and other hormonal factors, women often need more iron than they absorb.  The problem is – even when women eat iron-rich foods or take supplements, many still don’t see improvements in their iron levels.

So, what’s really going on?  Why isn’t the iron being absorbed?

The most common causes I see in clinic are:

1. Low Stomach Acid (Hypochlorhydria)

Stomach acid plays a crucial role in breaking down food and releasing minerals, especially iron.  It helps convert iron into a form that’s easier to absorb in the small intestine.

Low stomach acid can be caused by:

• Chronic stress
• Long-term use of acid-blocking medications (like PPIs) – apparently to lower your acid levels!  Go figure!
• Low zinc and protein.
• Too many refined carbs and sugar in the diet
• Poor eating habits (like eating in a rush or while stressed)
• Getting older 

2. Gut Health Problems – this is a big one

Your gut is where iron is absorbed.  If the lining is inflamed or damaged, absorption will be compromised no matter how much iron you take.

Chronic inflammation in the gut interferes with nutrient absorption and reduces the effectiveness of iron supplements.

Leaky gut (intestinal permeability) and an imbalance of gut flora (dysbiosis) are very common.  Pathogenic bacterial species feed on iron which affects our energy.  Addressing your gut function is key in resolving your low iron issues. 

3. Diet High in Iron Inhibitors

Certain foods and drinks contain compounds that block iron absorption, especially non-heme iron from plant sources.  Common inhibitors include:

• Tannins – in black tea, coffee and wine
• Calcium – in dairy products and supplements
• Phytates – in wholegrains, cereals, legumes and seeds
• Oxalates – in spinach, beets, nuts 

4. Copper & Heavy Metal Toxicity

Hair Tissue Mineral Analysis (HTMA) tests for nutrients imbalances and heavy metal toxicity.  Copper excess is very common, as well as elevated levels of metals like mercury and lead.  These block iron from being absorbed.  You can be eating all the meat you like (and maybe even digesting it!) but if you have heavy metal and copper toxicity, these will block iron absorption.

5. B vitamin deficiency

Vitamin B12 and folate (B9) deficiency can also worsen iron deficiency by hindering the body’s ability to use iron effectively.

Iron is like the bricks for building red blood cells, while B12 and folate are the blueprint and tools.  Without all three, the body can’t build strong, oxygen-carrying cells, which is why low B12 or folate can make iron deficiency worse.

6. Poor Dietary Intake or Restrictive Diets

Plant-based and restrictive diets can put women at risk for iron deficiency.  Non-heme iron from plants is harder to absorb than heme iron from animal sources.

Other issues include:

• Not eating enough protein
• Frequent dieting or low-calorie eating
• Avoiding red meat due to dietary trends 

What You Can Do

• Eat iron-rich foods like red meat, lentils, pumpkin seeds, spinach and eggs.
• To increase HCl, eat in a relaxed state, chew food thoroughly and avoid drinking water with your meals.
• Add a source of vitamin C to meals (like lemon juice, capsicum, or berries).
• Avoid consuming tea, coffee or calcium supplements with meals.
• Get assessed for low stomach acid or gut inflammation.
• Consider gut-healing or anti-inflammatory support before jumping to high-dose iron supplements. 

Poor quality iron supplements

Poor quality iron supplements (the ones usually prescribed by your doctor unfortunately!) do not absorb well and cause constipation in many.  Getting the right treatment is critical and many well absorbed iron supplements are available.  Never supplement iron without having your levels checked.

Final Thoughts

Low iron is more than a simple dietary deficiency especially for women.  If your iron levels aren’t improving despite your efforts, it may be time to dig deeper into the root causes.  From gut health and hormones to lifestyle and genetics, many interconnected factors can affect iron absorption.

By addressing the why, you can finally support your body in rebuilding and maintaining healthy iron levels and start feeling more energised, focused and resilient.

Book a 1:1 with Sal and get to the why of your iron deficiency.