👉Menopause Belly: Why It Happens & How to Beat the Bloat for Good

Clothes feel different from one day to the next and you’re not sure why. Do you sometimes look in the mirror and feel tight and round, even though your calorie intake would make a fitness trainer weep with joy? Unexplained weight gain? An increase in gas retention? We hear you!

If you’ve noticed your waistline expanding during menopause—often with stubborn belly fat and uncomfortable bloating—you’re not alone. Many women experience what’s commonly called “menopause belly.” But what causes it, and what can you do about it?

Let's take a closer look!

What Is “Menopause Belly”?

“Menopause belly” refers to a combination of weight gain around the midsection and bloating that often appears during perimenopause and menopause. It’s linked to hormonal changes, slower metabolism, and shifts in digestion.

While frustrating, this isn’t something you have to simply accept—understanding the causes is the first step to finding relief.

Why Menopause Triggers Belly Changes

1. Hormonal Shifts

• Oestrogen decline redistributes fat storage from hips and thighs to the abdominal area.
• Lower oestrogen also affects water retention, often leading to bloating.

2. Slower Metabolism

As we age, muscle mass naturally decreases—slowing calorie burn and making belly fat easier to gain.

3. Digestive Changes

Hormonal fluctuations can affect gut motility, often causing:

• Gas
• Constipation
• Sensitivity to certain foods

Struggling with bloating? Read our guide on how to get your digestion back on track during menopause.

4. Stress & Cortisol

Menopause can bring sleep disruption and stress, raising cortisol levels. High cortisol can mean more fat stored in the belly. High cortisol can also slow digestion which can lead to bloating.

Signs You’re Experiencing Menopause Belly

• Clothes feel tighter around the waist
• Frequent bloating after meals
• Stubborn abdominal weight despite regular diet/exercise
• Gas, indigestion, or constipation more often than before

Remedies to Reduce Menopause Belly & Bloating

The good news: small, consistent changes can make a big difference.

1. Nutrition Adjustments

• Prioritise protein to maintain lean muscle — try our Eve Biology meal replacement shakes for women, designed to support balanced nutrition during menopause.
• Add fibre-rich foods (leafy greens, oats, legumes) for digestion. Eve shakes also feature a clinically proven prebiotic fibre which eases constipation and boosts gut health. 
• Limit processed carbs & refined sugar
• Stay hydrated—water helps flush sodium & reduce bloating

2. Gentle Movement

• Strength training to preserve muscle
• Walking, yoga, or pilates to support digestion and lower stress
• Core exercises to improve posture and tone

3. Stress Management

• Deep breathing, meditation, or journaling
• Prioritise quality sleep—aim for 7–9 hours

Did you know diet can also play a role in reducing stress symptoms? Learn more in our article on the dairy-free diet for menopause.

When to Seek Medical Advice

If bloating is persistent, painful, or severe, check with your healthcare provider to rule out underlying conditions such as IBS, food intolerances, or other digestive issues.

Takeaway

Menopause belly may feel discouraging, but it’s not permanent. With the right balance of nutrition, exercise, and stress management, you can:

• Reduce bloating
• Regain comfort
• Feel confident in your body again

Menopause is a transition—not an end to feeling good in your skin. Start small, stay consistent, and your midsection (and overall wellbeing) will thank you.

FAQs

What causes menopause belly?

Declining estrogen shifts fat storage to the abdomen. A slowing metabolism, digestive changes, and higher stress (cortisol) can compound the effect.

Is menopause belly just bloating?

Not always. It can be a mix of abdominal fat gain and temporary bloating—hormonal changes often make both happen together.

How can I reduce menopause belly naturally?

• Eat a protein-rich, fibre-filled diet
• Do strength training and gentle movement
• Manage stress and improve sleep
• Avoid trigger foods like highly processed carbs and alcohol

Will menopause belly go away?

Yes—many women see improvement with consistent lifestyle changes in nutrition, movement, and stress management.

When should I see a doctor?

If bloating is persistent, painful, or worsening, or if it’s accompanied by nausea, severe constipation, or unexplained weight loss.