Healing the Gut: A Wise Woman’s Guide to some very helpful herbs for Menopause and Perimenopause
#motherhoodtomenopause
Let’s gather in the quiet warmth of this sacred circle and talk about the deep and rich changes stirring within. The journey through perimenopause and menopause is one of transformation—a rite of passage that calls us to listen deeply to our bodies, to honor their wisdom, and to care for them with gentle, loving hands.
At the heart of this transformation lies the gut, a powerful center of intuition, vitality, and balance. It holds the key to how we digest not just our food, but the experiences of our lives. During these years of shifting hormones, our gut can feel the ripples of change—bloating, discomfort, irregularity, and even mood swings. Yet, it also holds the power to guide us into this next chapter with strength and grace.
The earth, in her infinite wisdom, has provided us with herbs—gentle, grounding allies—to nurture and restore the gut during this sacred season of life. Let me share with you a few of my most trusted herbal companions, along with a recipe that has become a cherished ritual in my own practice of self-care.
Violet (Viola odorata): The Gentle Soother
The violet, with its heart-shaped leaves and delicate purple blooms, is a symbol of quiet resilience and tenderness. Both the leaves and flowers are known for their cooling, soothing properties, making them a wonderful ally for calming inflammation in the gut and beyond. Rich in mucilage, violet gently coats and protects the digestive tract, while its lymphatic-supporting qualities help the body process and eliminate toxins. During perimenopause and menopause, when hormonal shifts can lead to heat and discomfort, violet offers a soft, cooling balm. Enjoy violet leaves as a tea or infused in honey, and let its floral essence remind you to honor the gentle, nurturing power within yourself.
Slippery Elm (Ulmus rubra): The Protector
Imagine the soft embrace of a grandmother’s shawl, wrapped around you in comfort. That is slippery elm—a soothing balm for a raw and tender gut. Hormonal shifts can create a ripple of discomfort, from acid reflux to bloating, and slippery elm offers gentle relief by coating and healing the digestive tract.
One of my favorite ways to work with slippery elm is to prepare it as a porridge—a warm, nourishing ritual that feels like a loving act of care on busy or unsettled days.
Recipe: Slippery Elm Porridge
This porridge is a simple yet powerful way to nourish your gut and yourself.
Ingredients
• 1–2 tablespoons of slippery elm bark powder
• 1 cup of warm water, plant-based milk, or regular milk
• Sweetener (optional): a drizzle of honey or maple syrup, or a sprinkle of cinnamon
• Optional toppings: fresh berries, ground flaxseed, or chopped nuts to support hormone balance
Instructions
1. Combine the Powder and Liquid:
In a small bowl, whisk the slippery elm powder with warm water or milk until smooth.
2. Warm Gently (Optional):
If you like, heat the mixture gently on the stove over low heat. Avoid boiling to preserve its soothing properties.
3. Sweeten and Serve:
Add honey, cinnamon, or other spices to taste.
4. Enhance Your Breakfast:
Stir this porridge into a warm bowl of oatmeal or cream of wheat for a nourishing, fiber-rich start to your day.
As you stir, take a moment to breathe and offer gratitude—for the plants, for your body, and for the day ahead.
Marshmallow Root (Althaea officinalis): The Healer
Marshmallow root is the healer of tender spaces, offering its soothing mucilage to protect and repair the gut lining. For women experiencing leaky gut or gastritis during menopause, marshmallow root tea feels like a balm for the spirit as much as the body.
Peppermint (Mentha × piperita): The Peacemaker
There is a cool clarity to peppermint, like a crisp breeze on a warm day. When bloating or cramping stirs during the hormonal tides of menopause, peppermint gently relaxes the muscles of the gut and eases discomfort. A cup of peppermint tea is a moment of peace in the midst of life’s busyness.
Ginger (Zingiber officinale): The Fire Starter
Ginger brings warmth and movement, awakening digestion when it feels sluggish or out of balance. Its spicy energy is perfect for combating nausea, bloating, or even the aches and chills that sometimes accompany hormonal shifts. Add it to soups, sip it as tea, or chew on a slice to ignite your inner fire.
Chamomile (Matricaria chamomilla): The Comforter
Chamomile is the herb of deep rest, cradling the body and mind in its calming embrace. For the woman whose digestion is tied to her emotions—as it so often is during these years—chamomile soothes nervous digestion and quiets the restless heart.
Fennel (Foeniculum vulgare): The Harmonizer
Fennel is a gentle harmonizer for the gut, calming bloating and supporting digestion. I often suggest sipping fennel tea after meals or sprinkling crushed fennel seeds over roasted vegetables as a way to weave its healing magic into daily life.
Licorice Root (Glycyrrhiza glabra): The Restorer
Licorice root restores what has been depleted. During menopause, it soothes inflammation in the gut while gently supporting hormonal balance. Its sweet, grounding energy reminds us that healing is often about restoration, not just repair.
Turmeric (Curcuma longa): The Balancer
The golden light of turmeric reminds us that healing can be bright and beautiful. Its anti-inflammatory properties soothe the gut and support overall balance, making it a perfect ally for the aches and discomforts that can arise during this transition.
Nourishing the Gut, Honoring Yourself
These herbs are more than remedies; they are companions on your journey. But healing the gut during menopause and perimenopause goes beyond herbs. It is a practice of nourishment and care:
• Eat Fiber-Rich Foods: Ground flaxseed, leafy greens, and whole grains support hormone balance and gut health.
• Incorporate Probiotics: Fermented foods like yogurt and sauerkraut replenish your microbiome.
• Stay Hydrated: Water is a gentle cleanser for the body and a balm for the gut.
• Slow Down: Make eating a ritual—breathe, chew, and savor each bite.
A Sacred Season of Change
Menopause and perimenopause are not just changes to endure—they are sacred seasons of transformation. Your gut, with its deep wisdom, holds the key to navigating this time with grace and vitality. When we honor and care for this part of ourselves, we honor the whole journey.
Take a moment today to pause and connect—with your body, with the plants, and with this chapter of life. If you have questions, remedies to share, or stories to tell, I would love to hear from you. Let’s walk this path together, as wise women have always done.
Medical Disclaimer:
The information provided here is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new herbal or health regimen, especially if you have existing health conditions or are pregnant, nursing, or taking medications.
