How Spelt Flour Can Benefit Women During Menopause

​Menopause is a transformative phase in a woman's life, often marked by physical, hormonal, and emotional changes. While I'll agree every woman’s experience is their own and unique, some common challenges that can occur are hot flashes, mood swings, weight gain, and bone health concerns.  
Some of you may experience only some of these or a few. One of my challenges in recent years has been weight gain. But the upside is that I am getting into controlling this better by tightening up my meals with better nutrition.  One way of better managing some of these symptoms and one often-overlooked grain that can offer support is spelt flour.
Spelt is an ancient grain, packed with nutrients that can be particularly helpful during menopause. I'll also mention that it tastes good! If you do a google search, most posts will say it has a nutty tone. I also appreciate that this special flour is lighter tasting than whole wheat flours and things don't come out dense which is common in common wheat flour. Let's dive into how incorporating spelt flour into your diet can help you thrive during this stage of life.

Supports Healthy Digestion

One of the most common complaints during menopause is changes in digestion. Slower metabolism, fluctuating hormones, and stress can lead to bloating and constipation.
Spelt flour is naturally high in dietary fiber, with about 8 grams of fiber per cup of flour. This fiber helps to regulate bowel movements, improving digestion and relieving constipation. Including spelt flour in your daily diet can be beneficial. Consider spelt flour as a replacement in some of your favorite recipes that uses white flour. 

Promotes Heart Health

​As estrogen levels drop during menopause, women become more susceptible to heart disease. Managing cholesterol and blood pressure becomes very important to maintaining cardiovascular health.
Spelt flour contains complex carbohydrates and fiber, which help lower bad cholesterol (LDL) levels and support healthy heart function. Its high magnesium content also aids in regulating blood pressure. Incorporating spelt-based foods into your diet can help reduce the risk of cardiovascular issues, a vital step for heart health during menopause.

Balances Hormones Naturally

​This is a tough one to keep in check also but is vital. Hormonal imbalance is at the core of many menopausal symptoms, including mood swings, fatigue, and hot flashes. By eating foods that support hormonal balance, it  can make a significant difference in how you feel day to day.
Spelt is rich in phytonutrients, plant compounds that can support hormone balance. Additionally, spelt flour contains B vitamins, especially niacin (B3) and riboflavin (B2), which are essential for energy metabolism and the production of hormones. By using spelt flour in your cooking, you provide your body with nutrients that can naturally ease hormone-related discomforts.

Aids in Weight Management

​During menopause, weight gain around the abdomen becomes a common concern due to metabolic changes. Yes, the struggle is real! But, due to spelt’s complex carbohydrates which digest slowly, it provides a steady release of energy, keeping you full longer, and reducing cravings for unhealthy snacks. So really think about these helpful benefits of not worrying about being hungry between meals and reducing your cravings!
Protein is another key component of spelt flour, with about 14.5 grams per cup. This helps preserve lean muscle mass, which tends to decrease during menopause. Including spelt-based recipes in your meals can support weight management and overall vitality.

 Provides Key Nutrients for Overall Well-Being

​Spelt flour is rich in a wide range of vitamins and minerals that are essential for women’s health during menopause. In addition to fiber, magnesium, and calcium, it also contains iron, potassium and zinc.
Adding spelt to your diet is an easy way to get these vital nutrients, which can make you feel more energized and resilient as you navigate the changes of menopause.

How to Add Spelt Flour to Your Diet

​Incorporating spelt flour into your meals is simple and versatile. Here are a few ideas:
Baking: Use spelt flour in place of all-purpose flour in bread, muffins, and pancakes. It has a mild, nutty flavor that adds richness to baked goods. Also be sure when making baked goods, consider using healthier natural alternatives such as coconut sugar, maple syrup and honey without extensive amounts.
Pasta: Try spelt pasta for a healthier alternative to regular wheat pasta.
Cereal: Spelt flakes make a great base for homemade granola or can be used in place of oats for a hot cereal.
Pizza Dough: Swap out your regular pizza dough with a spelt-based version for extra fiber and nutrients.

Where can you find spelt flour? Depending on where you live, you may be able to find it at your local health food store or at whole foods. I buy mine online from a producer in Texas called Barton Mills. Barton Mills brand is organic and they mill it fresh for you. 
I recently tried this recipe online for 100 percent spelt pancakes. Great results!  I did adapt it to my specifications by making my own buttermilk using soymilk and raw AC vinegar by Braggs. I also swapped the butter and used a buttered flavored olive oil instead.  If you are vegan, I'm sure it can be adapted also by swapping out the egg with flax egg.

Final Thoughts:
During this natural phase of life, you can take the necessary steps to reduce your symptoms. By incorporating nutrient-dense foods like spelt flour into your diet, you can manage symptoms more effectively and nourish your body from the inside out. Whether it’s helping with digestion, heart health, hormone balance, or bone strength, spelt offers an array of benefits to support women during this pivotal time.