Opting for More Gluten-Free Foods During Menopause Could Be Beneficial.

Menopause is a significant phase in a woman’s life, marked by a range of physical and hormonal changes. These changes can impact overall health and well-being, leading many women to reconsider their diet. One dietary change that’s gaining attention is the adoption of gluten-free foods.

But what actually is a gluten free diet(GFD)?

According to NLM (National Library of Medicine), GFD is a type diet that tends “the avoidance of gluten-containing foods (e.g., wheat, barley, spelt, kamut, rye, triticale)”. The same author adds: “we can find weight control, the perceptions that this dietary regimen is healthier, and symptoms triggered by gluten ingestion. Additionally, there is a Gluten intolerance, also known as non-celiac gluten sensitivity (NCGS). It can cause a range of symptoms when gluten (a protein found in wheat, barley, and rye) is consumed. The symptoms can be similar to those of celiac disease but without the autoimmune damage to the small intestine. Common symptoms of gluten intolerance might include: digestive issues, fatigue, headaches and migraines, difficulty concentrating, memory problems, or mental fatigue (feeling “foggy”), skin rashes including Eczema or psoriasis: These conditions may flare up after consuming gluten. However the benefits, gluten free menu or diet is not a “must” unless necessary, or the need of a healthier lifestyle. Now, that we have identified the pross and cons of this type of diet, I would like to also mention why GFD could be a good step for the period of The Menopause.

Below are seven reasons for choosing more gluten-free options during menopause.

1. Hormonal Changes and Digestive Sensitivity

During menopause, the body’s hormonal balance shifts, particularly with a decrease in estrogen levels. This can lead to changes in digestive health, making some women more sensitive to certain foods, including gluten. Gluten sensitivity can manifest as bloating, gas, diarrhea, or constipation. For women experiencing these symptoms, reducing gluten intake may help alleviate digestive discomfort.

2. Inflammation and Joint Pain

Menopause is associated with an increase in inflammation, which can contribute to joint pain and stiffness. Gluten, particularly in individuals with sensitivity or intolerance, can trigger an inflammatory response. By reducing gluten intake, some women may experience a decrease in inflammation and related symptoms, leading to improved joint health and overall comfort.

3. Weight Management

Weight gain is a common concern during menopause, often due to metabolic changes. Gluten-containing foods like bread, pasta, and baked goods can be high in refined carbohydrates, which may contribute to weight gain. Switching to gluten-free whole grains, such as quinoa, brown rice, and oats, can help maintain a healthier weight, as these options are often lower in refined sugars and higher in fiber, promoting satiety and better digestion.

4. Mood and Mental Health

Menopause can also affect mental health, leading to symptoms such as mood swings, anxiety, and depression. There is emerging research suggesting a potential link between gluten and mental health, particularly in individuals with gluten sensitivity. Reducing gluten intake may help stabilize mood and improve mental clarity during this transitional phase.

5. Bone Health

Estrogen plays a crucial role in maintaining bone density, and its decline during menopause can increase the risk of osteoporosis. A gluten-free diet often includes more nutrient-dense, naturally gluten-free foods like fruits, vegetables, nuts, seeds, and lean proteins. These foods are rich in vitamins and minerals, such as calcium and vitamin D, which are essential for bone health.

6. Autoimmune Considerations

Menopause may trigger or exacerbate autoimmune conditions, such as Hashimoto’s thyroiditis, which is often linked to gluten sensitivity. For women with autoimmune conditions, reducing or eliminating gluten can be beneficial, as gluten can act as a trigger for immune system reactions, potentially reducing symptoms and improving overall health.

7. Energy Levels

Fatigue is a common symptom during menopause, and dietary choices can play a significant role in energy management. Some women report feeling more energized and less sluggish when they cut out gluten, possibly due to better digestion and less inflammation.

Tailoring Your Diet for Menopause

While not every woman may need to go entirely gluten-free during menopause, being mindful of gluten intake can be a proactive step towards better health during this time. If you experience digestive issues, inflammation, or other symptoms that could be related to gluten, experimenting with a gluten-free diet might be worth considering. As always, it’s important to consult with a healthcare provider or nutritionist to ensure that your dietary choices support your overall health and nutritional needs during menopause.

To complete the glutenfree diet topic I am offering you a simple to prepare 3 course one day menu. Since we are approaching October I can’t forget to include a butternut squash in the menu. I hope you will enjouying this journey.

1. Starter: Roasted Butternut Squash Soup

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (gluten-free)
• 1 tsp olive oil
• Salt and pepper to taste
• Fresh thyme (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss butternut squash with olive oil, salt, and pepper, and roast for 25–30 minutes, until tender.
2. In a large pot, sauté the onions and garlic until soft.
3. Add the roasted squash and vegetable broth. Bring to a boil, then simmer for 10 minutes.
4. Blend the soup until smooth. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh thyme.

---

2. Main Course: Grilled Lemon Herb Chicken with Quinoa Salad

Ingredients:

• 2 boneless chicken breasts
• Juice of 1 lemon
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp garlic powder
• Salt and pepper to taste

For the Quinoa Salad:

• 1 cup quinoa (rinsed and cooked)
• 1 cucumber, diced
• 1 tomato, diced
• ¼ cup chopped parsley
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Marinate chicken breasts in olive oil, lemon juice, oregano, garlic powder, salt, and pepper for at least 30 minutes.
2. Grill the chicken over medium heat for 6–7 minutes per side, until fully cooked.
3. For the quinoa salad, mix cooked quinoa, cucumber, tomato, and parsley. Dress with olive oil, lemon juice, salt, and pepper.
4. Serve the grilled chicken alongside the quinoa salad.

---

3. Dessert: Flourless Chocolate Almond Cake

Ingredients:

• 1 cup dark chocolate chips (gluten-free)
• ½ cup butter
• ¾ cup sugar or stevia or erythritol
• 3 large eggs
• 1 tsp vanilla extract
• 1 cup almond flour
• A pinch of salt
• Powdered sugar for dusting (optional)

Instructions:

1. Preheat oven to 350°F (175°C). Grease a 9-inch cake pan.
2. Melt chocolate and butter together over low heat, stirring until smooth. Remove from heat.
3. Stir in sugar, vanilla extract, and salt. Add the eggs one at a time, mixing well after each.
4. Fold in the almond flour until well combined.
5. Pour the batter into the prepared pan and bake for 25–30 minutes, or until a toothpick comes out clean.
6. Let cool and dust with powdered sugar before serving.

---

I would like to conclude this topic by stating that , there’s no need to eliminate gluten from the diet unless they have celiac disease, gluten sensitivity, or a wheat allergy. A balanced diet rich in whole grains (including those that contain gluten) is more beneficial for overall health. If someone suspects a gluten intolerance It’s best to consult a healthcare professional for proper diagnosis before making any dietary changes.Stay tuned for my next post article by adding your email on the mailing list.