Many women experience constipation in menopause. Here’s how hormones like oestrogen and progesterone affect digestion — and what you can do to feel regular again.
Hormonal changes can slow peristalsis, increasing the risk of constipation.In this guide, we’ll explain why menopause can cause constipation, the role of hormone changes, and evidence-informed steps you can take today to find relief.
What is constipation?
Constipation means stools are infrequent, hard, or painful to pass. According to the NHS, having fewer than three bowel movements in a week — or passing dry, hard stools — indicates constipation. See the NHS overview here.
Common causes of constipation in the digestive tract
The digestive tract spans the mouth, oesophagus, stomach, small and large intestine, and anus. Constipation occurs in the large intestine and can bring bloating, stomach ache, and sometimes nausea.
- Low fibre intake
- Not drinking enough fluids
- Lack of physical activity
- Delaying the urge to go
- Stress, anxiety, depression
- Hormonal changes
- Medication side effects
- Diet or lifestyle changes
- Poor sleep
- Weakened pelvic floor muscles
Hormonal constipation: how menopause affects digestion
During menopause, shifts in oestrogen and progesterone can change gut motility and fluid balance:
- Lower oestrogen may slow peristalsis (the wave-like contractions that move food).
- Lower progesterone can reduce colonic activity, causing drier stools.
- Higher cortisol (stress) can slow digestion further and worsen bloating.
These changes explain why many women notice hormonal constipation in perimenopause and menopause, and sometimes before a period.
The link between menopause and constipation
Falling oestrogen levels
As ovaries produce less oestrogen, bowel movements may become less frequent. Slower peristalsis can leave you feeling bloated and uncomfortable.
Poor diet can slow things down
Processed and high-fat foods (e.g., fatty meats, some dairy, ultra-processed snacks) can contribute to constipation. Aim for about 30 g of fibre daily from whole grains, beans, nuts, fruit, and vegetables (the UK average is closer to ~20 g).
Dehydration can cause constipation
Fluids help fibre work properly and keep stools soft. A simple baseline target is 6–8 glasses a day from water, herbal tea, or diluted squash.
How to treat constipation during menopause
1) Get enough fibre
Include both soluble (oats, beans, apples) and insoluble fibre (whole grains, vegetables). Fibre supplements can help if diet alone isn’t enough.
2) Keep hydrated
Fluids soften stools and make them easier to pass. If plain water is hard to drink, try diluted squash, herbal tea, or sugar-free drinks.
3) Move your body
Aim for ~30 minutes of moderate activity daily (brisk walking, cycling, swimming, dancing). Pelvic floor, yoga, and Pilates can improve bowel function.
4) Consider hormone replacement therapy (HRT)
HRT can reduce menopause symptoms, including constipation, by replacing hormones that have declined. Discuss benefits, risks, and options with your GP.
5) Short-term relief options
Bulk-forming agents, osmotic laxatives, or stool softeners may help occasionally. These can have side effects and aren’t for long-term use without advice — speak to a doctor or pharmacist first.
Eve Biology Meal Replacement Shake
Formulated with prebiotic fibre to help ease functional constipation, reduce feelings of bloating, and support everyday gut health — with ingredients that also support immune function.
- Fibre-first blend to keep things moving
- Designed for menopausal needs
- No added sugar • Great with water or milk
*Food supplements are not intended to diagnose, treat, cure, or prevent disease. Talk to your healthcare professional if you have ongoing symptoms.
Lifestyle tips for menopausal gut health
- Eat at regular times and don’t ignore the urge to go
- Manage stress (breathing, meditation, gentle movement)
- Prioritise sleep
- Try probiotics/fermented foods if tolerated
- Consider adding meal replacement shakes to your diet to bridge nutritional gaps and support hormone balance
FAQs
Does menopause cause constipation?
Yes. Falling oestrogen and progesterone levels can slow gut motility, resulting in infrequent, harder stools.
Can lack of sleep cause constipation?
Decreased sleep can disrupt your body’s rhythms and digestion. Because insomnia is common in menopause, the risk of constipation rises.
What helps hormonal constipation?
Hit ~30 g/day of fibre, drink enough fluids, stay active, and don’t delay bowel movements. Fibre supplements or short-term OTC options can help; discuss HRT or persistent symptoms with your GP.
Article roundup
Menopause and constipation often occur together due to hormone changes. The good news: consistent habits — fibre, fluids, movement — plus short-term support and, where appropriate, HRT can help you stay regular.
