It’s Tahini Time

Gut-loving and bone-strengthening foods to see you through Perimenopause and Menopause.

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Tahini found me! My gut loves it, you know that deep satisfying happy feeling when you eat something delicious and then you feel good too! Not the energy-sapping post sugar/carb low - but the REAL deal foods that taste good and make you feel more ALIVE. 

I have a little tahini most days, smothered on a slice of bread with miso (thank you to my brilliant Nutritionist for that one)*. It's a gut-loving, bone-strengthening combo that feels right for me right now. And that's because I'm a firm believer in the role of intuitive eating when we take care of our gut. 

It’s a delicious moreish combo of high protein, calcium, magnesium, and there are some exciting and unexpected health benefits from the humble sesame seed. 

Don’t get me started on miso, which is a live fermented food that my gut bugs love! They kind of start a little harmony tune when I eat miso like they are chinging little glasses of champagne in my gut with happiness.

So what’s the story with the sesame seed and miso combo? Here’s the science:

Tahini is super high in the lignan sesamin, a compound with lots of antioxidant potential. And well that is always going to be helpful in a time of stress and change in the body. 

Excitingly one animal study suggests that sesame antioxidants may even help prevent the formation of beta-amyloid plaques in the brain, which is characteristic of Alzheimer’s disease. Wow, that is an exciting area for further study! 

And for miso well probiotic-rich foods like miso may protect our brain health, supporting memory and reducing symptoms of anxiety, stress, depression. Miso is also particularly high in one particular string of probiotic: A. oryzae. Research points to how significant probiotics can reduce inflammation in the body and support us with symptoms linked to digestive health, like IBD and IBS. 


* tahini and miso can be high in salt so think small amounts, and factor salt intake across your overall daily and weekly eating plan.

Credit Healthline 

Photo by cleo stracuzza on Unsplash

Cara Wheatley-McGrain

Coach| Speaker | Author | Psychologies Ambassador, The Mindful Gut UK

Cara Wheatley-McGrain is a coach, speaker, and #HayHouse author. 

Cara is a compassion and mindset coach who offers group coaching, workshops, and talks to inspire you to learn to love and listen to your gut.

Her work explores the connection between good gut health and mental health.

Her current project is to raise awareness of gut health in perimenopause and menopause. 

Her book: 'Calm Your  Gut' is now available to preorder: