When it comes to navigating perimenopause, you’ve likely heard a lot about hormones, hot flushes, and mood swings. But did you know that your gut health plays a crucial role in managing symptoms and supporting your overall wellbeing during this phase?
Recent research highlights the importance of eating 30 different plants a week to optimise gut health, and it’s a game-changer for women in their 40s and beyond.
As a women’s nutrition coach specialising in health for women aged 40 and over, I’m here to guide you through how your gut influences your perimenopause journey and share practical tips to make reaching that 30-plant goal achievable—even for the busiest of women.
Why Gut Health Matters During Perimenopause
Your gut is often referred to as your "second brain," and for good reason. It’s home to trillions of bacteria that affect everything from digestion and immunity to mood and energy levels. During perimenopause, hormonal fluctuations can disrupt the balance of your gut microbiome, leading to symptoms like bloating, fatigue, and even increased inflammation.
A healthy gut can:
Support hormone regulation: Gut bacteria help metabolise oestrogen, which is vital during perimenopause.
Boost mood and energy: A balanced microbiome contributes to the production of serotonin, the "feel-good" hormone.
Enhance digestion: A diverse gut microbiome promotes regularity and reduces bloating.
Reduce inflammation: A well-fed gut can calm the inflammatory responses linked to hormonal changes, reducing symptoms.
The Power of 30 Plants a Week for Gut Health
Research shows that eating 30 different types of plants a week can significantly improve gut diversity, which is essential for optimal gut health. Plants provide fibre and polyphenols, which feed the good bacteria in your gut, helping them thrive and perform their important functions.
Here’s the exciting part:
"Plants" doesn’t just mean fruits and vegetables. Whole grains, nuts, seeds, legumes, herbs, and spices all count too!
Diversity is key. Eating a wide range of plants introduces different types of fibre to your gut bacteria, encouraging a healthy and diverse microbiome.
10 Practical Tips to Get 30 Different Plants a Week (Without Overwhelm!)
Life is busy, and counting plants might sound daunting, but it doesn’t have to be. Here are 12 simple ways to hit your 30-plant target:
Start with Breakfast: Add chia seeds, flaxseeds, and a handful of berries to your morning porridge or greek yoghurt. Aim for a savoury brekkie ( to keep glucose levels nice and steady) and include 2-3 plants e.g eggs, avocado, tomatoes (mixed colours), sprinkle mixed seeds.
Mix Up Your Salads: Use a variety of greens (spinach, rocket) and toss in extras like grated carrots, radishes, and sunflower seeds.
Batch Cook Soups and Stews: Combine lentils, chickpeas, and a medley of vegetables for a nutrient-packed meal.
Go Whole Grain: Swap white rice and pasta for quinoa, wholegrain rice, bulgur or buckwheat pasta (despite the name it is gluten free!) to add more diversity.
Snack Smart: keep jars of mixed nuts and dried fruit near by for sprinkling onto dishes or afternoon snacking. Mixed nuts and a piece of dark chocolate (aim for min of 70% cacao) are my go to for snacking (bonus dark chocolate counts too!)
Use Herbs and Spices: Sprinkle cinnamon, turmeric, or mixed herbs into your dishes to add flavour and variety. They all count towards your 30!
Explore Plant-Based Proteins: Incorporate tofu, tempeh, or edamame into your meals for a protein boost that counts towards your plant tally. Also clean (organic) soy based products are great for reducing hot flushes!
Count Different Colours of the Same Plant: Choose different colours of the same type of produce (e.g., red, yellow, and green peppers counts as 3 different plants!) to increase variety effortlessly.
Keep Frozen Veg Handy: Frozen mixed vegetables and fruits are a convenient way to add diversity without extra prep.
Mix It Up with Smoothies: Blend a variety of fruits, leafy greens, and even seeds for a nutrient-packed drink that contributes multiple plants in one go.
How I Can Help You Prioritise Gut Health During Perimenopause
As a women’s nutrition coach, I understand how challenging it can be to make changes to your diet while juggling the demands of life. That’s why I offer personalised nutrition plans and tailored support to help you incorporate gut-friendly habits that align with your lifestyle.
With my guidance, you’ll learn how to:
Create balanced, satisfying meals that nourish your gut and support hormonal health.
Stay motivated and accountable as you work towards your goals.
Simplify the process of eating 30 plants a week with practical, real-life strategies.
Ready to Show Up for Yourself and Take Action?
If you’re ready to take control of your health and feel your best during perimenopause, I’m here to help. Let’s work together to create a plan that supports your gut, balances your hormones, and boosts your energy.
Book a free discovery call with me today to explore how I can help you achieve your health goals with confidence and ease.
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