What is Menopause Bloating?
When your digestion is working you should be having regular bowel movements which supports hormone regulation.
Feeling puffy or swollen around your midsection during perimenopause and menopause is incredibly common. This bloated sensation can range from mild to very uncomfortable. The positive news? Depending on the underlying cause, there are natural remedies, supplements, and lifestyle adjustments that can offer relief.
- Eating plenty of fibre and healthy fats during menopause will help to support digestion and reduce the risk of constipation.
- Magnesium can help manage fluid retention and supports the muscles in the bowel to optiise elimination.
- Non digestible prebiotic fibre can help to alleviate digestive issues and support hormone regulation.
- Lower oestrogen levels can mean your stress hormones can increase - too much cortisol can slow digestion
Let’s explore these solutions — and practical tips — in more depth.
What Causes Menopause Bloating?
A variety of factors linked to hormone shifts and lifestyle changes can trigger bloating during menopause:
- Hormonal fluctuations: During perimenopause, levels of oestrogen and progesterone can swing unpredictably. High oestrogen often causes water retention, while higher progesterone can slow digestion, both leading to bloating. Cortisol levels can increase in menopause which can make digestion more sluggish and contribute to weight gain.
- Constipation: While hormones alone may not directly cause constipation, the stress and anxiety that often accompany menopause can slow digestion, leading to gas and bloating.
- Food sensitivities: New or worsening food intolerances, very common in menopause like lactose or FODMAP sensitivities, may contribute to digestive discomfort and bloating.
- Supplements: Some supplements, such as calcium and iron may cause bloating as a side effect. Always consult a healthcare provider before making changes to your supplement routine.
- Underlying health issues: Though rare, persistent bloating could point to conditions like IBS or, in very rare cases, more serious health concerns. If bloating is accompanied by symptoms like pain, blood in stool, weight loss, or a noticeable lump, seek medical advice promptly.
How To Target Menopause Bloating
Several natural supplements and remedies may help ease bloating associated with menopause:
- Magnesium: Essential for many bodily functions, magnesium may help with water retention. Research suggests that taking 200 mg daily can begin reducing bloating within a month.
- Stress Management : Midlife for women is a super stressful time which means stress hormones cortisol and adrenaline are produced frequently. Cortisol is alsoreleased when blood sugar levels crash after you’ve eaten too much sugar or refined carbohydrates. Keeping blood sugar levels stable means less insulin and less cortisol.
- Adequate Fibre: It’s recommended an adult needs 30g of fibre daily to support the gut microbiome which features different strains of bacteria to support digestive function. This fibre should include both soluble fibre and insoluble fibre. Soluble fibre slows digestion so your body has time to extract nutrients from food. Insoluble fibre helps the bowel eliminate stools efficiently by adding bulk.
- Be aware of high FODMAP foods: Some foods are harder to break down because they contain a specific carbohydrate and can result in excess gas and discomfort FODMAPS are foods which feature fermentable, oligosaccharides, disaccharides, monosaccharides and polyols. examples are beans, garlic, broccoli, pulses, gluten and lactose. Cutting them out for 6 weeks and then re-introducing them one by one can help you to identify and eliminate them from your diet.
- Use a multivitamin : Some vitamins and supplements can work against eachother when taken separately. Suppements which feature a multivitamin complex are balanced to be effective and work together. Iron should only be taken if you have a deficiency and can lead to serious health issues when excess iron is stored in tissues.
- Prebiotic fibre : A prebiotic is an indigestible fibre which acts as food for probiotic strains in the gut like like Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus. These bacteria feeds on the prebiotic fibre and grow. These probiotics have been linked to reduced bloating, improved digestion and less constipation. Eve Biology meal replacement shakes for menopause feature a clinically proven prebiotic ingredient which eases digestional discomfort and functional constipation. The shakes are perfect for women in menopause because they also help to balance blood sugar levels, the fibre gives the product all the sweetness which requires less sugar.
Tips To Reduce Menopause Bloating
Nutrition plays a major role in managing gut health and minimizing bloating. Here’s how to tweak your diet in menopause:
- Boost plant variety: Eating a colourful range of fruits, vegetables, legumes, nuts, seeds, and whole grains increases your soluble and insoluble fibre intake and supports a healthy gut microbiome. Many of these foods also contain prebiotics — the fuel for good gut bacteria.
- Include fermented foods: Sauerkraut, kefir, kombucha, and kimchi naturally contain live probiotic cultures, helping diversify your gut bacteria and improve digestion.
- Identify food triggers: Keeping a food journal may help pinpoint specific foods — like dairy or high-FODMAP items — that cause symptoms.
- Lower salt intake: Excess sodium can contribute to water retention. Cutting back on processed foods and seasoning with herbs instead of salt can help.
- Stay well-hydrated: Drinking water throughout the day helps prevent constipation and reduces water retention, both important for avoiding bloating.
- Know cortisol triggers : Cut back on sugar, caffeine and alcohol which can all trigger a stress response in the body.
Lifestyle Hacks To Stop Bloating
Beyond nutrition and supplements, certain lifestyle changes can make a real difference in preventing or relieving bloating:
- Exercise regularly: Just 20 minutes of aerobic activity a few times a week can significantly ease bloating and improve overall wellbeing during menopause.
- Get flexible: Specific yoga poses can help release trapped gas, improve posture, and support digestion.
- Try abdominal massage: Gentle self-massage techniques can stimulate digestion, relieve gas, and ease cramps.
- Eat slowly: Eating too quickly can lead to swallowing air, which worsens bloating. Chewing thoroughly and eating mindfully can help.
- Cut back on fizzy drinks: Carbonated beverages and artificial sweeteners can increase bloating; stick to still water or herbal teas.
Article Summary
Bloating during menopause often stems from hormonal changes that affect fluid retention and digestion. However, food intolerances, stress, supplements, diet and, in rare cases, medical conditions can also play a role.
Addressing bloating often requires a combination of strategies: targeted supplements like magnesium, probiotics, fibre and prebiotics to support gut health; and smart lifestyle habits such as regular exercise, yoga, and hydration.
If bloating persists or is accompanied by other concerning symptoms, don’t hesitate to consult your doctor. With the right approach, you can reduce bloating, support your gut health, and feel more comfortable during this important life stage.
