Menopause and a gluten free diet

Navigating Menopause with a Gluten-Free Diet

Sep 14, 2023Julieta A

 As a woman who has experienced the challenges of menopause firsthand, I understand the profound impact this transitional phase can have on our bodies and overall well-being. One dietary approach that has gained attention during menopause is the adoption of a gluten-free diet. In this article, I'll delve into the effects of gluten on the body, why some nutritionists and doctors recommend reducing gluten intake during menopause, and provide insights from relevant studies.

Understanding Gluten and Its Effects

Before we explore the connection between menopause and gluten, it's crucial to grasp what gluten is and how it affects our bodies. Gluten is a protein found in wheat, barley, rye, and their derivatives. For individuals with celiac disease, gluten consumption can lead to severe autoimmune reactions, damaging the small intestine and causing a range of symptoms.

However, even for those without celiac disease, gluten can have subtle effects. Some individuals experience non-celiac gluten sensitivity, characterized by digestive discomfort, bloating, and fatigue after gluten consumption. The exact mechanisms behind this sensitivity are still being studied, but it highlights the complex relationship between gluten and our bodies.

Menopause and Its Challenges

As well already know, menopause is a natural transitional phase in a woman's life. During this transition, hormonal changes, particularly a decline in estrogen, can lead to various symptoms such as hot flashes, mood swings, and changes in metabolism. These changes can also impact digestion and overall health.

The Gluten-Menopause Connection

So, why might some nutritionists and doctors recommend reducing gluten intake during menopause? Several factors come into play:

  1.  Digestive Sensitivity: Menopause can make the digestive system more sensitive. For women with non-celiac gluten sensitivity, this sensitivity may be exacerbated, leading to increased discomfort after gluten 
  1. Inflammation: Gluten has been linked to inflammation in some individuals, and menopause itself can trigger low-grade inflammation. Reducing dietary sources of inflammation, like gluten, may help manage symptoms.
  1. Hormonal Balance: Emerging research suggests that gluten consumption could affect hormonal balance. For women already dealing with hormonal fluctuations during menopause, avoiding potential disruptors like gluten might be beneficial.

Scientific Evidence and Studies

Several studies have explored the impact of gluten on various aspects of health, and some have specifically looked at the connection between gluten and menopausal symptoms. 

A study conducted in 2016 revealed that women with untreated celiac disease experienced a shorter fertile lifespan compared to those without the condition. Additionally, untreated celiac women reported higher scores for symptoms like hot flashes, muscle/joint issues, and irritability. Interestingly, the research also demonstrated that initiating a gluten-free diet at least 10 years before reaching menopause could extend the fertile lifespan of women with celiac disease.

In a 2012 study, it was discovered that the painful symptoms associated with endometriosis showed significant improvement following 12 months of adherence to a gluten-free diet. Notably, 75% of the participants reported experiencing reduced pain levels in areas such as pelvic discomfort, menstrual pain, and pain during sexual activity after maintaining a gluten-free diet for the same duration. Additionally, none of the participants reported an increase in pain as a result of following the gluten-free diet for the 12-month period.


A 2011 study discovered that untreated celiac disease had a significant impact on the fertile lifespan of women, resulting in a shorter duration compared to those without the condition. Additionally, untreated celiac women reported higher scores for hot flashes, muscle/joint problems, and irritability. Interestingly, the study also revealed that the initiation of a gluten-free diet at least 10 years before menopause had the potential to extend the fertile lifespan of women with celiac disease.

My Personal Experience

Having gone through menopause myself, I decided to try reducing gluten in my diet to see if it would alleviate some of the symptoms I was experiencing. While it's essential to remember that individual responses vary, I did notice some improvements in my overall well-being. My digestive discomfort decreased, my skin cleared up and I had more consistent energy levels throughout the day. However, it's crucial to consult with a healthcare professional or a registered dietitian before making significant dietary changes during menopause.

Menopause is a significant life transition that can bring about a range of physical and emotional challenges. While a gluten-free diet may not be suitable or necessary for everyone, it's worth considering if you're experiencing digestive issues or believe that gluten may be contributing to your menopausal symptoms.

As someone who has walked this path, I encourage you to explore dietary changes with the guidance of a healthcare professional. The decision to go gluten-free during menopause should be based on your individual needs and preferences. Remember that achieving and maintaining good health during menopause is a holistic journey, and diet is just one piece of the puzzle.

If you're interested in supplementing your diet with any of these essential nutrients, we offer a range of high-quality products that can help. Take a look and see what might work best for you. Check them out today!

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