Hi Reader,

Constipation, gas, heartburn, random diarrhea - what is your 💩 telling you?

Digestive upset is one of the most common, but least talked about, symptoms of perimenopause and menopause. Why?

Poo is a taboo subject for most women - unless it relates to the latest influencer detox supplement for a "youthful glow" or GLP-1 medications.

We don't talk enough about how hormones affect digestion.

Think about the last time you had a regular menstrual cycle.

You were probably a little (or a lot) constipated, bloated, and gassy about a week before your period, only to have the "period poos" once you started to bleed. Normal right?

But what happens when your hormones (estrogen and progesterone) aren't cycling in a predictable pattern anymore?​
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In the menopause transition, you might have digestive issues in the middle AND the end of your cycle or for weeks at a time, as your cycles change.

The discomfort of irregular bowel movements, heartburn, and bloating makes you think food is the problem.

But blaming food (and restricting foods) will likely put you in the expensive diet culture dumpster fire trying to find a solution.

Here's what you need to know about fiber for better digestion during menopause.

​Read the latest blog post!​

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​What’s the best way to eat more fiber without being obsessive?

Use the add-in strategy. Instead of spending hours looking for the best fiber-rich recipe, think about where you can add fiber-rich foods to meals you already make.

Like adding black beans to taco night. Have a side salad with Friday night pizza. Or add flaxseed to Greek yogurt and granola for breakfast.

The add-in strategy will keep you from getting obsessive with fiber, which can cause more digestive upset. Slowly add fiber to your meals and snacks a few times per week. Work your way up to a daily intake of 25-30 grams of fiber from food on most days.

RECIPE Share

No-bake Cookies with Flaxseed

Based on a recipe from my favorite food blog, The Minimalist Baker, these cookies come together quickly! They're the perfect blend of what your body needs (fiber) and what your taste buds want (chocolate and peanut butter) 😋

Makes 1 dozen cookies

1/4 cup dark maple syrup

2 TBSP unsweetened soy milk

3 TBSP unsweetened cocoa powder

1/2 cup salted, unsweetened peanut butter (crunchy or creamy, almond butter also works!)

1/2 tsp vanilla extract

1/4 tsp sea salt

1 1/2 cups rolled oats

1/2 cup dark chocolate chips

1/3 cup ground flaxseeds

In a medium saucepan over medium heat, combine maple syrup, soy milk, cocoa powder, peanut butter, vanilla, and sea salt. Stir until well combined.

Turn heat to low and add rolled oats, dark chocolate chips, and ground flaxseeds. Mix well.

Drop 2 TBSP-sized scoops of batter onto a baking sheet lined with parchment paper.

Chill in the fridge or freezer for 30-60 minutes. Store in a Ziploc bag in the fridge or freezer for 2 weeks - if they last that long!

Have a great weekend savoring food and your body!

Amanda

PS: Constipation, gas, heartburn, random diarrhea - what is your poo telling you? Digestive upset is one of the most common, but least talked about, symptoms of perimenopause and menopause. But blaming food (and restricting foods) will likely put you in the expensive diet culture dumpster fire trying to find a solution. Here's what you need to know to have better digestion during menopause.

​Read the latest blog post!​