Fiber and the Microbiome During Menopause and Aging
How hormonal changes affect gut bacteria, digestion, and overall well-being
Aging and menopause are associated with a series of physiological and hormonal changes that directly affect the gut microbiome. These changes help explain why many women experience new or worsening digestive symptoms during perimenopause and menopause, as well as sleep disturbances, mood swings and cognitive issues such as memory loss.
What happens to the microbiome as we age?
As we age, there is a gradual loss of muscle mass and subcutaneous fat. Along with these changes, studies consistently show measurable shifts in the gut microbiome.
Key findings observed in aging research include:
- A reduction in the number and diversity of gut bacteria
- A decrease in beneficial bacteria, including Bifidobacterium, Faecalibacterium, and Akkermansia
- An increase in pro-inflammatory bacteria, such as Clostridium and Enterobacter
- Reduced production of short-chain fatty acids (SCFAs)
- Impaired synthesis of certain vitamins, including vitamin B12 and vitamin K
- Gut barrier dysfunction, including lipopolysaccharide (LPS) translocation
These microbiome changes have been associated with broader systemic effects, including effects on digestion and overall metabolic balance.
What happens to the microbiome during menopause?
Menopause introduces additional microbiome changes driven by declining hormone levels.
During menopause:
- Estrogen and progesterone levels decline, and both hormones interact with gut bacteria
- There is an increase in visceral fat, along with higher risk of osteoporosis and insulin resistance
- Vaginal lactobacillus levels decrease
- Vaginal E. coli and anaerobic bacteria increase, contributing to a higher incidence of urinary tract infections
- Loss of estrogen-mediated vagal nerve signaling occurs, leading to altered brain–gut axis pathways
These changes may contribute to disturbances in mood, cognition, and sleep patterns, as well as changes in digestive comfort.
At this stage of life, diet, exercise, and fiber intake become key supportive factors for gut health.
Digestive symptoms commonly associated with menopause and aging
As microbiome diversity decreases and gut signaling pathways change, many women experience:
Abdominal bloating
A sensation of abdominal
heaviness or discomfort
Increased gas
Constipation or
irregular bowel habits
These symptoms are common during menopause and aging and reflect underlying changes in gut structure and microbial balance.
Blended fibers are ideal for healing and restoring an aging gut
No single type of fiber provides the full range of functional properties required to support gut health.
Fibers differ in their:
- Solubility
- Fermentation characteristics
- Viscosity
- Bulking capacity
Because of this, fiber combinations provide added value, offering broader support for the gut microbiome than single-fiber approaches.
Categorizing fibers by characteristics
Different fiber types behave differently within the gastrointestinal tract.
In general, combinations of fibers yield the greatest microbial diversity, supporting a healthier and more balanced microbiome.
A multi-fiber approach to gut support
Relievance is a novel fiber formulation that combines eight natural fibers, each with distinct characteristics related to solubility, fermentation, and viscosity.
This multi-fiber approach is designed to:
- Support a healthy and diverse gut microbiome
- Help reduce gut inflammation
- Support normal bowel habits
- Help improve bloating, gas, and digestive discomfort
- Help modulate the gut-brain axis and improve cognition, mood and sleep.
The formulation uses a physiologic total fiber amount, making it suitable for daily use – even for individuals with sensitive digestion – while containing no sugars, additives, preservatives, or emulsifiers.
Supporting gut health during menopause and aging
Gut health plays an important role during menopause and aging. Changes in hormones and body composition influence the microbiome, which in turn affects digestion and overall well-being.
A consistent approach that includes balanced nutrition, physical activity, and appropriate fiber intake can help support gut health during this period of transition.