Transitioning through perimenopause brings with it a host of changes, including a decline in the anti-inflammatory action of estrogen and changes in your gut microbiome. These changes increase chronic inflammation in the body, which may be associated with joint pain, digestive issues, aging skin, cancer risk and cardiovascular disease.

Thankfully, by taking charge of your nutrition, you can help fight this inflammation and improve your gut health.

Food plays a key role in modulating inflammation and encouraging microbiome diversity. When we intentionally choose foods that are anti-inflammatory, which tend to be rich in phytonutrients and fiber, we are counteracting changes in balance within. Adopting a Mediterranean-inspired diet rich in a variety of colorful plant foods is an evidence-supported strategy for anti-inflammatory eating.

At the heart of this dietary approach lies the vibrant spectrum of plant foods. Try building your plate around low glycemic index, high-fiber options, such as fruits, vegetables, whole grains, and legumes, together with antioxidant rich healthy fats (eg. avocado, salmon, sardines, nuts, seeds, extra virgin olive oil). As an added benefit, research suggests that embracing a diet abundant in whole plant foods not only fosters overall well-being but also plays a pivotal role in promoting restorative sleep.

Phytonutrients are beneficial compounds found in plant foods like those you’d find in the Mediterranean diet. These powerful compounds, abundant in fruits, vegetables, herbs and spices, work as antioxidants to shield our cells from oxidative stress and inflammation. To picture this process, think of antioxidants as the wax coating you might put on your car to prevent the oxidative and inflammatory “rust.”

One way to boost your phytonutrient intake at each meal is by assembling a plate that is half non-starchy veggies and enhancing flavor profiles through the use of herbs and spices. Non-starchy vegetables are a great addition to a healthy diet because they provide vitamins, minerals, antioxidants and fiber without excess calories. Incorporating as many different colored foods as you can in your meal is a rule of thumb some of us may even recognize from grade school and is a practical and proven strategy for increasing the phytonutrient content of your diet.

So what are some good plant options? To start, leafy greens, broccoli, brussels sprouts, cauliflower, zucchini, onions, asparagus, celery, cucumber, bell peppers, and mushrooms and are all great options. However getting curious and embracing this opportunity to explore the plethora of diverse plant foods can make revamping nutrition a lot more fun.

Fiber, which is found exclusively in plants, serves as a cornerstone of digestive wellness, and limited evidence suggests soluble fiber in particular may be involved in estrogen metabolism, offering a gentle nudge towards equilibrium during times of hormonal transition. (We’ll go into more detail on fiber in week 7).

When it comes to fiber, diversity is key. Data from the American Gut Project show that participants who incorporated 30 or more types of fiber each week had far greater gut microbiome diversity (a key marker of gut health) than did those with 10 or less. While this amount may sound intimidating, this includes fruits, vegetables, beans, whole grains, peas, nuts, seeds, and even herbs and spices. What might this look like? Take a look at the example below in which 15 unique fiber sources make it into the diet in a single day:

Breakfast: Oatmeal with mixed berries, ground flax seed and cinnamon (6 sources of fiber)

Lunch: Whole wheat bread made with sunflower seeds, peanut butter with pear slices, 1 cup lentil vegetable soup, and a side of carrots and peppers (10 sources of fiber).

Dinner: Grilled salmon with wild rice, sautéed zucchini and mushrooms with thyme, rosemary and sage (9 sources of fiber).

By embracing plant-centric and fiber-rich eating patterns, we not only feed ourselves but also cultivate an environment that nurtures the flourishing of beneficial gut bacteria and supports our overall digestive health. You may have heard more mentions of “microbiome” and “gut health” in recent years and may not be sure what all the buzz is about, so let’s break it down.

The gut microbiome refers to the diverse community of microorganisms (bacteria, viruses, fungi) residing in the digestive tract, playing crucial roles in digestion, immune function, hormone metabolism and overall health. Our hormones and gut microbiome influence one another.

Menopause also impacts gut permeability, another key factor in gut health. Think of your gut like a wall featuring lots of tiny holes. These holes usually let in helpful stuff, like nutrients from food, while keeping out harmful things, like infectious agents (eg. harmful bacteria). But sometimes, these holes can get bigger, allowing bad stuff to sneak in. When we say “increased gut permeability” this is what we mean, and this phenomenon can cause problems for your health.

One factor that’s related to increased gut permeability and inflammation, is declining estrogen. This means that as as estrogen and progesterone decline through perimenopause and postmenopause, our gut lining can become more like a window screen. And directionality of this shift isn’t just one way. As gut health dwindles, hormone levels may be impacted as well. It’s a two-way street and, potentially, a self-perpetuating cycle.

Fortunately, nutrition is a powerful tool in promoting optimal gut health, with implications for hormonal health, inflammation, and disease risk. In addition to consuming a variety of plant foods and plenty of fiber, fermented foods (eg. yogurt with live cultures, kimchi, sauerkraut, and kombucha) are another great way to boost your gut microbiome. Through the symbiotic relationship between our bodies and these “good guys,” we can enhance nutrient absorption, improve mental health, bolster immune function, and foster a sense of balance.

Even on our busiest days, we can make mindful choices that nourish our bodies. By selecting foods that prioritize variety and phytonutrients, we empower ourselves to thrive, one delicious bite at a time. From wholesome pre-cut fruits and veggies to hearty grain bowls bursting with flavor, the possibilities for nourishment are as endless as they are delightful.

Check out this list of a few easy-to-incorporate favorites from your rē•spin coaches:

• Bagged salad kits (consider swapping in your own dressing and boosting the protein content)
• Frozen mixed berries
• Frozen stir-fry veggies
• Cauliflower rice
• Ground flax seed
• Canned beans
• Whole grain or nut/seed based crackers
• Nut and seed blends
• Microwavable brown rice
• Canned lentil soup
• Hearts of palm noodles
• Hummus and carrots
• Precooked quinoa
• Fresh fruit

This transition through perimenopause can be transformative, especially if you take the time to dive deep and implement change. In this case, that may look like exploring and experimenting with a variety of foods throughout the week to reach your fiber goals. Doing so allows you to honor your body, alleviate your symptoms, and embark on a journey of self-discovery that celebrates the beauty within every stage of life. So as you begin to incorporate more plants, know that each time you do, you are setting off a cascade of change from the inside out.