Did you know that perimenopause impacts gut health, preventing the absorption of nutrients from food? To maximise gut health, prebiotic fibres from veggies, pulses and grains help create a healthy environment for bacteria (the good ones) to colonize.

Super veggies for menopause

Greens glorious greens!

Green veggies have never been so important (well maybe during puberty and pregnancy too) as right now during perimenopause and beyond. The vitamins, minerals, enzymes and fibre that green leafy veg provide really are superfoods at this time. Supporting everything from gut health to our nervous systems, cognition, bone and muscle health, be sure to eat green leafy vegetables such as kale & spinach and broccoli every day. Add these to your standard meals as a nutrient dense kick to a protein and fibrous rich breakfast lunch or dinner.

Peas, beans and Peppers

Although technically legumes, the subgroup of peas, beans and legumes are exceptional additions to our plant sources of nutrients during perimenopause and beyond. Edamame beans (immature soybeans) are probably the Queen of beans at this time as they contain a great source of protein as well as fibre and omega 3 fatty acids in addition to being a source of phytoestrogen isoflavones.

Sugar snap peas (in their skins) mangetout and garden peas all provide some protein and fibre as well as nutrients during the menopause transition. Bell peppers are another great option, providing fibre, water and essential nutrients, supporting blood sugar balance, gut health and immunity.

Salad items

Cucumber is full of minerals and water plus fibre for a great anti inflammatory addition to your salad – useful for replenishing lost water through flushing and night sweats. Beetroot is another fantastic salad item that is rich in plant source (non-haem) iron and silica for bone health. Shredded beetroot offers a tasty topper to many salad combinations.

Chives are rich in Vitamin C and are often an ideal replacement for onions for those who find they do not tolerate the types of sugars found in onions (More on FODMAPS later!).

Asparagus is an often overlooked fibrous item in salads which acts as a natural diuretic, flushing bacteria from our kidneys supporting urinary tract health – and lets not forget how good it tastes added to an omelette!

Amazing Avocado!

Eat Avocado everyday – honestly! Rich in fibre and good fats, as well as Vitamin E and folate, these super fruits optimise health of the gut and may support brain function as well as the prevention of  meno belly! Avocados add texture to sauces, smoothies and dips as well as an accompaniment to breakfasts, lunches and dinners. Eat with all manner of vegetables, meats, fish and legumes.

Final note: High levels of fibre, isoflavones and certain vitamins and minerals like Vitamin K and Calcium need to be eaten with caution if you have an underlying health condition or take various prescribed medications. Do check with your GP before taking on high doses of anything, should this apply to you.