Exclusive:
There isn’t a one-size-fits-all all approach to weight loss, with an expert now raising an invisible health issue which could explain why you might struggle to lose weight
Many weight-watchers try diet after diet with little success, but there could be an underlying reason why you’re struggling to shed the pounds.
An expert has now warned that it can be easy to gain weight if you have poor gut health. This can be exacerbated after going through the menopause, a new study shows. A review published in the Nature Journal found a clear link between disruption in the gut microbiome and hormone levels caused by the menopause, which usually affects women between the ages of 45 and 55.
“The gradual decline in hormone levels during perimenopause disrupts the balance of the microbiome, leading to a variety of anatomical conditions and health complications,” the report, which explores how this can potentially lead to health issues and long-term disease, read. “The microbiome undergoes significant changes impacting various body sites including the oral, intestinal, and urogenital niches.”
Menopause nutritionist, Charlotte Hunter, warns that weight gain is a complex issue, which is why there can’t be a one size fits all approach. “If we had truly cracked the ‘why,’ we wouldn’t be facing an obesity epidemic,” Charlotte told the Mirror. “Unfortunately, so much of the conversation still revolves around diet and exercise, often overlooking one of the body’s key players: the gut.
“Your gut isn’t just a food-processing tube; it’s a metabolic powerhouse. It influences everything from nutrient absorption to blood sugar regulation and even the hormones that control hunger and fat storage.” She added: “So, if you’re eating the same, moving the same, and yet your waistband is mysteriously getting tighter, the condition of your gut could be to blame.”
Charlotte, who is an expert adviser for Issviva, says a healthy gut microbiome is crucial in maintaining stable blood sugar levels by influencing how quickly they are absorbed into the bloodstream. When the gut is rich in beneficial bacteria, it promotes a slower and more controlled release of sugar. This helps reduce the likelihood of experiencing sharp spikes and crashes in blood sugar levels, commonly known as the “blood sugar rollercoaster.”
“When your blood sugar levels are imbalanced, you experience more frequent spikes and crashes, leading to cravings and increased fat storage,” Charlotte said. “Maintaining stable blood sugar is essential for overall wellbeing. It ensures a consistent energy supply and helps prevent low blood sugar (hypoglycaemia) and high blood sugar (hyperglycaemia).”
Charlotte warned that imbalanced blood sugar levels and insulin resistance – when the body’s cells fail to respond properly to insulin, which is essential for utilising and storing glucose – make it difficult to regulate blood sugar. As a result, people can experience a string of health problems, leading to inflammation and heightened cardiometabolic risks, particularly for women as they go through menopause and lose the protective effects of oestrogen.
“A healthy gut helps regulate appetite by controlling the hormones that signal hunger and fullness, such as leptin, which tells us we’re satisfied, and ghrelin, which triggers hunger,” the expert explained. “When gut health is off balance, these signals can be disrupted, making us feel hungrier and less satisfied after meals, leading to overeating and weight gain.”
Charlotte raised that when menopause symptoms strike, it can be easy to reach for quick fixes like caffeine, alcohol, and sugary pick-me-ups. “But these can do more harm than good, disrupting gut health and leaving your microbiome undernourished,” she warned.
“A well-fed gut supports better digestion, hormone balance, and metabolism, which are key factors in managing weight and overall well-being during midlife.” Signs that your gut might need support include constipation, diarrhoea, bloating, and gas.
While adjusting your diet and lifestyle can help manage many of these symptoms, it’s always a good idea to consult your GP to rule out any underlying issues. Charlotte says the best start to improving your gut health is with your diet, and advises trying the Mediterranean diet.
It is a well-researched approach rich in plant-based foods, fibre, healthy fats, and lean proteins that support gut health by nourishing beneficial bacteria, reducing inflammation, and promoting stable blood sugar levels. Probiotic foods like yoghurt, kefir, kimchi and sauerkraut can also support the microbiome.
Issviva is an online menopause hub, where women can find accurate information and science-based solutions to support their menopause journeys.
