Bloating During Menopause and How to Ease It 
Wondering “what’s up with my waistband?”
Do you remember the emotional and physical changes of your teenage years? With perimenopause and menopause, we get to experience those changes in reverse. You’re thinking: Oh great, not that again! but understanding the ‘why’ can provide comfort and empowerment during this tumultuous time.
Our familiar adult bodies start to change as our sex hormones begin to decline (perimenopause) and eventually stop (menopause.) These show up as changes in how our clothes fit and this can be related to our gut motility, resulting in digestive problems like distention and bloating during menopause.
Understanding these changes and actions you can take can help relieve some of those waistband-woes.
Perimenopause, a time when the hormones that cause our regular menses start to decline is a time of many changes – some subtle, others not. Your period may become less regular, heavier or lighter, you might have mood swings, the quality of your sleep may change and you might start to get unaccountably warm, or even hot. Eventually your period will stop and the symptoms you experienced in the perimenopausal period may get worse or better, but will continue in some form for a period of time.
In this blog post, I’ll walk you through information about some of the changes you may be seeing as well as tips to reduce bloating during menopause.
Want to know more about menopause in general? Check out Dr Jen Gunter’s podcast for an informed and witty take on all things women’s health.
Key Take Aways:
- Hormonal changes during perimenopause and menopause can slow digestion, causing bloating and discomfort.
- Simple actions like chewing thoroughly, staying hydrated, and incorporating more fiber can ease bloating and improve gut health.
- Regular movement, especially joyful exercise, supports digestive health and helps manage stress-related gut issues.
- Warm beverages and high-fiber foods can boost digestion and overall well-being during this transition.
- Small, practical adjustments can make a big difference in managing menopausal digestive changes and promoting comfort.
Decelerating Digestion During Menopause
Internally, declining hormones can cause digestive problems like bloating. Lower estrogen and progesterone reduce stomach acid (which helps you break down food) and slows the movement of your digestive tract (peristalsis.) Food moving through more slowly causes increased gas, which results in that feeling of bloating and pressure around your waist. That, added to the new location of fat, can make your pants feel like they just shrank two sizes.
But don’t despair! There are things you can do to help your bloated belly.
Tips to Reduce Bloating During Menopause
1. Slow down
Remember the reduction in stomach acid? You can help your stomach break down the food you eat by chewing thoroughly (yes, your mother was right, chew at least twenty times).
Slowing down at meals also reduces the amount of air swallowed while eating – and swallowed air contributes to bloating (bubbly drinks, chewing gum and drinking with a straw all contribute to bloating for this same reason).
Check out 7 Tips on How to Reduce Bloating by a Digestive Health Dietitian
2. Speed up
Move your body joyfully! Exercise doesn’t just work the muscles of your legs and arms but helps stimulate the gut to speed up and reduces stress (and we all know how stress makes our gut feel: not great)
3. Drink up
Drinking enough fluids keeps everything flowing within and throughout your entire body. Drink at least 2 litres a day – and if water’s not your bag, no problem! The thing is to drink enough.
Warm fluids like coffee and black tea can help increase peristalsis, as does the stimulant effect of caffeine (though caffeine does cause a small increase in liquid losses, the bigger challenge at this time of life is usually how it affects sleep quality. Decaf items, drunk hot, push peristalsis as well.)
Check out our blog post if you struggle to drink enough water
Consider your ‘watery’ fruits too – they add moisture as well as heart-healthy fibre to your system. Imagine if you could have it all in one… you can! Check out some fun smoothie recipes.
4. Fibre up
This great nutrient is found in fruits, vegetables and whole grains and is protective of our heart health. Fibre adds bulk to our guts, contributing to peppy peristalsis and provides a source of food for our healthy gut bacteria (yes, a happy microbiome!)
Most of us don’t get enough of this wonderful nutrient so aim to increase it to 25 grams per day (for women, 30% for men).
When grocery shopping, look for products that reflect a Percent Daily Value of 15% or more and remember to increase slowly to build tolerance
Here are a couple of recipes to get you started:
The tumultuous time of these hormonal shifts need not leave you in turmoil! Try one of these suggestions at a time to relieve menopausal bloating and digestive discomforts you may be facing. Small, manageable steps are much more likely to result in lasting change. If you’d like more directed support, we’d love to walk with you on the road to wellness by creating a customized plan that fits your unique life to live both healthfully and joyfully.
Struggling with bloating during menopause? Our Registered Dietitians specializing in menopause can help!
Learn more about our in-person and online nutrition counselling services or contact us at the button below to book a free consultation call.
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Want to learn more? Check out previous posts about menopause:
Dietitian, Maryke Schouten
Women’s Health, Menopause, Weight Concerns, Emotional Eating, Eating Disorders, Disordered Eating, Heart Health, Diabetes, Chronic Disease, Family Meal Planning & more.
Maryke is a natural connector – you will feel her presence right when you meet her! She has a genuine interest in other people, their story and finds creative ways to weave healthy living into anyone’s life.
