The Menopause Brain

by Lisa Mosconi

To restore your gut bacteria, focus on foods rich in prebiotics, probiotics, and the lesser-known bitters: Prebiotics are nondigestible carbohydrates, your gut bacteria’s favorite menu. Garlic, onions, asparagus, beets, cabbage, leeks, and artichokes are fantastic sources, as are legumes like beans, peas, and lentils. Probiotics are live bacteria that repopulate the microbiome. Find these in fermented foods like sauerkraut, kimchi, unsweetened yogurt, and brine-fermented pickles. Probiotic supplements can also be helpful, especially those containing at least three different strains: lactobacillus, rhamnosus, and bifidobacterium. Bitters are a group of plants that are defined by exactly what their name implies: their bitterness. Bitter herbs like dandelion greens, endive, radicchio, and arugula are powerful digestive stimulants that love up the microbiome. Toss these veggies with lemon juice or vinegar for maximum benefits.