The gut-brain connection
You may have heard about the gut-brain axis and the phrase that “gut health is mental health” — but is there real science behind it? A recent study published in Nature [1] offers compelling evidence that certain prebiotics (specifically galacto-oligosaccharides, or GOS) may help reduce anxiety by altering gut bacteria. While the research focused on younger women, the findings have powerful implications for you if you are navigating the hormonal rollercoaster of perimenopause.
Let’s break it down.
The Study at a Glance
In this double-blind, placebo-controlled intervention study, researchers looked at a group of 64 healthy women aged 18–25, giving half of them a daily dose of the GOS prebiotics, a type of non-digestible fibre that feeds beneficial bacteria in the gut, while the other half received a placebo.
After four weeks, the GOS group showed:
- Reduced self-reported anxiety scores
- Improved emotional processing, measured by how they reacted to negative versus positive words (less anxiety was measure by the participants focusing less attention towards the negative)
- An increase in beneficial gut bacteria, especially Bifidobacterium
In contrast, the placebo group didn’t show these improvements. Their gut microbiome and mood stayed the same.
The key takeaway from this study?
Changing what you feed your gut can change how you feel.
Why This Matters in Perimenopause
If you’re in perimenopause, you’ve likely felt the mood swings, anxiety spikes, and brain fog that often come with hormonal shifts.
Here’s where things get really interesting:
- Oestrogen and progesterone influence the diversity of your gut microbiome
- Gut bacteria, in turn, help regulate neurotransmitters like serotonin and GABA, which are key players in anxiety and mood
- As hormones fluctuate in perimenopause, so does your gut-brain axis - which may explain why many women feel more emotionally fragile at this stage of life.
So if a targeted prebiotic like GOS can help support the gut and lower anxiety in young women, it may offer even greater benefit to women whose hormonal shifts are already putting pressure on their gut–brain connection.
Practical Tips
- Add prebiotic foods like onions, leeks, Jerusalem artichokes, oats and bananas to your diet
- If needed, look for a high-quality prebiotic supplement that includes GOS or is formulated to support Bifidobacteria
- If you’re unsure, speak with a practitioner trained in gut health or herbal medicine, especially if anxiety or digestive symptoms are part of your perimenopausal picture
- Don’t forget the basics: fibre-rich foods, gentle movement, rest, and herbs that support the nervous system (eg. Passiflora, Lemon Balm, and Valerian)
This research is another strong reminder that your gut is not separate from your mental wellbeing — and that small shifts in what you feed your body can ripple into how you feel emotionally.
If you’re in perimenopause and feel like your nervous system is running on overdrive, a little gut support might go a long way.
