Does Menopause Affect Digestion? 4 Ways to Alleviate Discomfort

4 things you can do to relieve uncomfortable digestive symptoms 

Wondering if menopause affects digestion? You’re not alone!

Aside from hot flashes, mood changes and weight gain , menopause can also affect our digestion. During menopause, there is a decrease in our ovarian hormones, estrogen and progesterone. This decrease causes a reduction in stomach acids which slows our digestion.  While food and stool move more slowly through the gut, water is pulled out of the stool and is drawn back into the bloodstream causing constipation, increased gas, bloating and abdominal pain.  

So along with being hot and cranky, we now have to contend with a distended, sore tummy and gas. Fortunately, there are steps we can take to alleviate these digestive discomforts. 

4 Ways to Soothe Menopause Digestive Issues 

1. Fibre up! Aim to get 25-30g of fibre per day

I know, some of you may be thinking, “here we go again, another blog from a dietitian, another plug for fibre”.  But what we dietitians know is that getting enough fibre in a day can be tricky if you don’t have a plan.  We also know that most people, including ourselves sometimes, don’t get enough fibre.  In fact, the average Canadian gets around 14g per day.  So, let’s not be average for the sake of alleviating at least one symptom of menopause! 

Fibre is the key for combatting constipation, alleviating diarrhea, and because it attracts water into our intestinal tract, it increases gut motility. 

Aim to get 5 or more of the following everyday: 

• 3 servings of fruit (approximately 9g of fibre) 
• 3 servings of vegetables (approximately 9g of fibre) 
• 1 tbsp ground/whole flax seed (approximately 3g of fibre) 
• 1 tbsp chia seed (approximately 5g fibre) 
• ¼ Cup of your favourite dry roasted or raw nut or seed (approximately 3g of fibre)   
• 1 serving of high fibre cereal (approximately 6g of fibre) 

2. Hydrate: Aim to get at least 2L of water per day 

Water is crucial to digestion by aiding in the breakdown of food.  It also helps to soften the stool which may help prevent constipation.

   Here are some tips on upping your water intake: 

• Buy a bottle that you enjoy drinking out of and carry it around with you 
  • Incorporate drinking water into an established habit, for example, every time you brush your teeth, drink water and/or plan to have a glass of water at every meal and snack 
• Download a water app to help you keep track of your water consumption throughout the day 
• Flavour water with lemon, lime, or herbs such as mint, and fruit and vegetables like berries and cucumber 
• Set a timer and drink one glass of water every hour 

Check out this blog post for more ways to increase your water intake. 

3. Move more: Aim to get 150 minutes of moderate activity per week 

Exercising increases blood flow to the muscles in our digestive tract.  This helps the food in our intestinal tract pass through more quickly. Many of us struggle to get enough activity, especially if we haven’t formed a habit of including physical activity or joyful movement into our daily schedule.  The goal set out by Health Canada is to get 150 minutes of moderated activity per week. Moderate activity means that your heart rate is increased, you’ve broken a sweat and although you can talk, it’s difficult to sing.   

150 minutes per week can be broken into 30 minutes 5 days per week.  Studies show that 10 minutes is the minimum amount of time you can exercise and have it count towards your 30 minutes.  So, if you are crunched for time, 10 minutes 3 times per day may be an easier way to meet that 30-minute goal. 

Here are some tips for incorporating exercise into your daily routine: 

• Choose an exercise you enjoy doing, if you love it, or at the very least, like it, you’ll want to go back for more 
• Drop the all or nothing mentality, start slow and work your way up to longer workouts and heavier weights 
• Find a workout or exercise buddy –this will help with accountability and make the experience more fun 
• Schedule your exercise session into your calendar or agenda 
• Multi-task, while you are waiting for food to heat in the microwave, do a few bicep curls with cans or soup or a milk jug, or when you go to a store, park at the far end of the parking lot and walk briskly to the door 

Check out this blog post for tips to create and sustain a home fitness routine by a personal trainer. 

4. Reduce Bloating 

Bloating can be a problem at any point through our lifetime but can certainly feel like it worsens through menopause. This increase in bloating is due to slowed digestion, water retention and swallowed air. As mentioned above, increasing fibre (aim for 25-30g per day), water (aim for 2L per day) and physical activity (aim to get 150 minutes of moderate physical activity per week) may help speed up our menopause-induced sluggish gut. 

Limit foods high in saturated fat such as fried foods, chips, chocolate, fatty meat, pastries… During menopause, there is a reduction in bile production, bile helps lubricate the GI tract which helps to move food through the tract. This reduction does not allow fats to be fully digested, they then move through the GI tract at a slower rate which causes bloating. Also limit foods high in sodium as sodium retains water. If bloating is caused by water retention, consuming extra sodium will exacerbate this. Choose foods that are low in sodium. 

Also, be aware of swallowing air: chewing gum, sucking on hard candy, drinking carbonated drinks, breathing through the mouth, chewing with mouth open, snoring, sleeping with mouth open, and drinking with a straw all increase the amount of air you swallow.

The following are more tips to help reduce bloating during menopause: 

• Eat slowly 
• Limit sugary alcohols (xylitol, sorbitol, mannitol, malitol, erythritol, isomalt, lactitol) 
• Identify food intolerances and avoid these foods (work with a Registered Dietitian specializing in digestive health)
• Eat smaller portions more frequently throughout the day 
• Reduce large gaps between meals and snacks.  Try not to go longer than 5 hours without eating 
• Having a peppermint tea or eating peppermint may also help alleviate bloating by relaxing the intestinal muscles, which will help gas and stool to move along the GI tract. 

Dive into even more bloating tips in this blog post. 

Although menopause does affect our digestion and can cause all sorts of uncomfortable symptoms, we don’t have to be at its mercy.  There are steps we can take.  If you feel you need more support, get in touch with us.  One of our dietitians specializing in menopause and digestive issues would be happy to work with you to create a customized plan.

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