To support gut health especially during perimenopause and menopause, consider the following dietary changes:

• Develop good eating hygiene habits
• Watch the sugar
• Limit processed foods
• Include prebiotics
• Include probiotics
• Incorporate more fibre
• Consume at least 400 g of vegetables and fruits a day
• Be mindful of your calcium and magnesium intake
• Consider food intolerance
• Consume foods fortified with B12 or use B12 supplement
• Supplement with vitamin Hot flashes??  Try adding more soy products to your diet
• Stay well hydrated
• Avoid excessive alcohol
• Avoid excessive caffeine