Women's Health series #4: Nutrition and Gut Health in Menopause

In a 2019 U.S. study, people who drank two or more cups of coffee a day had a healthier gut microbiome than those who drank less or none. That finding, shared by health coach Chris Swell in this episode of Little Bit Better, is a small but concrete example of a larger argument: for women navigating perimenopause and menopause, the gut microbiome is a central lever for managing mood, energy, sleep, body composition, and even hot flashes. The episode, part of a series on women’s health, walks through what the microbiome is, which foods support it, and how the way you eat matters as much as what you eat.

The Microbiome as a Control Center

Swell describes the gut microbiome as a “mini universe” of microorganisms that break down food and produce critical byproducts for hormone production and metabolism regulation. These microorganisms also influence the central nervous system, including the autonomic nervous system—the fight-or-flight versus rest-and-digest switch. When the microbiome is out of balance, the sympathetic (fight-or-flight) side can stay activated, disrupting sleep cycles by reducing time spent in REM and deep sleep. Since perimenopause and menopause already disrupt sleep through other pathways, protecting the microbiome becomes a practical way to protect sleep quality.