Protein is arguably the most important nutrient for women over 40 — and it is the one most commonly under-consumed. Here is what changes after 40, why it matters, and what to do about it.
What Changes After 40
From around age 35, women begin to lose muscle mass at a rate of approximately 1% per year — a process called sarcopenia. After menopause, when oestrogen levels drop sharply, this accelerates significantly. Learn more about how hormones affect IBS and gut health.
How Much Protein Do Women Over 40 Need?
The NHS recommends 0.75g per kilogram as a minimum. However, leading researchers now recommend 1.2-1.6g per kilogram for women over 40. For a full breakdown see our guide on how much protein you actually need.
Protein, Gut Health and Menopause
The gut microbiome changes significantly during and after menopause. Oestrogen influences gut bacteria composition, so its decline can trigger new or worsening IBS-like symptoms. The gut-brain connection is also directly affected by these hormonal changes.
The Best Protein Sources for Women Over 40 with IBS
See our complete guide to the best vegan protein sources for IBS. Key options include certified Low FODMAP protein powder, eggs, firm tofu, tempeh and pumpkin seeds.