11: What to Actually Eat for Gut Health in Perimenopause (Part 2)

Last week we talked about WHY your gut is changing in perimenopause. This week we're diving into what you can actually DO about it.In this episode, I'm giving you the practical framework for supporting your gut through perimenopause:The essential role of fiber (and why 25g/day is easier than you think)The 40 plant foods per week framework—includes tea, coffee, spices, herbs, nuts, seeds, veggies, fruits, beansBest gut-supporting foods: beans/legumes, dark leafy greens, polyphenols, fermented foodsWhat to eat less of (without demonizing any food group)How sleep, stress, and hormones affect your microbiomeMy exact antibiotic protocol: Saccharomyces boulardii + reseeding strategyWhen to take probiotics (and when to skip them)Which brands I actually recommend: Pendulum, Microbiome Labs, SeedRealistic timelines: why gut healing takes 3-6 months minimumThree quick wins you can start todayThis is the actionable follow-up to Part 1. No overwhelm, no perfection required—just clear, science-backed steps that work.Related Episodes: https://meganpfiffnernutrition.com/gut-digestive-health/why-your-gut-went-rogue-in-perimenopause-part-1/🧬 Ready to stop guessing?I help women interpret their labs so they can make nutrition decisions based on data, not diet trends.👉 Book your personalized Lab Review here🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos.📱 CONNECT WITH ME:Website⁠⁠Instagram⁠⁠LinkedIn⁠Facebook ⁠YoutubeYou're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again.Full Episode Show Notes#Perimenopause #GutHealth #Microbiome #WomensHealth #Hormones #Nutrition #MorningsWithMegan #PerimenopauseMatrix