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I don’t think I need to tell you there’s a lot to say about how distressing menopause bloating can be.
But what causes menopause bloating?
How long can you expect it to last?
What research is there around it?
And what can we do to find menopause bloating relief?
In this blog post, I’ll be answering all the questions women ask me. And I’ll give you the real scoop so you can rest assured you’re getting answers from a menopause specialist.
These are the answers I wish I had in the early days of my own menopause, and my hope is that they’ll clear up any confusion you have around menopause bloating so you can maximise your results.
Before we dig in, I created this FREE Menopause Health Guide to give you a head start with your menopause health.
What is Menopause Bloating?
Bloating is a feeling that your tummy is full and uncomfortable.
In other words, it’s where your abdomen is swollen, where the pain can be mild to intense and it can gradually get worse throughout the day.
It’s extremely common.
Your pain and discomfort may also be accompanied by your tummy rumbling, burping or trapped wind.
Bloating often gets worse in perimenopause or menopause.
Before I go further, make sure you follow the NHS advice and see a GP if:
you've been feeling bloated for 3 weeks or more
you feel bloated regularly (more than 12 times a month)
you've tried changing your diet but keep feeling bloated
you have a swelling or lump in your tummy
you have bloating along with being sick, diarrhoea, constipation, weight loss or blood in your poo
you find it difficult to move or do daily activities because you’re bloated
Or call 999 or go to A&E if:
you have a stomach ache that came on very suddenly or is severe
it hurts when you touch your stomach
you're vomiting blood or your vomit looks like ground coffee
you cannot pee, poo or pass wind
you cannot breathe
you have chest pain
What causes Bloating in Menopause?
A major cause of your bloating in perimenopause and menopause is fluctuating hormones.
This affects water retention (this is why many women are bloated in the run up to their period). When oestrogen levels are erratic during perimenopause and menopause, your water retention and bloating can be worse.
Declining hormone levels also slow down the rate at which food moves through your intestine which can lead to bloating too.
Falling hormone levels are also linked to changes in your gut microbiome.
This can lead to many different digestion issues, from constipation and bloating to diarrhoea, as well as contributing to other symptoms of perimenopause and menopause.
Stress, which is closely associated with gut health, plays a role in menopause bloating too.
Erratic hormones in perimenopause and menopause can lead to higher levels of the stress hormone cortisol in your body. High cortisol and stress are linked to diarrhoea, bloating and constipation.
Other things that can affect bloating are:
Food intolerances in Menopause
Gas, bloating and other digestive issues are common symptoms of food intolerances. This is where your body can’t properly digest the food or a particular food irritates your digestive system. Coeliac disease is an autoimmune condition caused by an adverse reaction to gluten.
Not getting enough fibre
Most people in the UK eat significantly less than the recommended 30g of daily fibre. This can mean slow digestion, constipation and bloating. This is a helpful article from the BBC
Fizzy drinks and swallowing air
The carbon dioxide gas in fizzy drinks can be a cause of bloating so cutting down on these could help. Chewing gum or eating too fast can also lead to bloating.
Supplements that can cause menopause bloating
Some supplements such as calcium and iron, can cause constipation and bloating.
What’s the best way to relieve menopause bloating?
There are lots of different things you can try to relieve menopause bloating.
Here are some approaches I recommend:
Does drinking water help with menopause?
Staying hydrated is crucial for reducing bloating during menopause. Drinking plenty of water helps to flush out excess sodium and reduces water retention, both of which can cause bloating. Aim for at least 8 glasses a day and consider herbal teas that can aid digestion.
What is the best exercise for menopause bloating?
Regular physical activity can help menopause bloating by stimulating digestion and reducing water retention. Activities like walking, yoga, and swimming can improve bowel movements and decrease bloating. Aim for at least 30 minutes of moderate exercise most days of the week.
Learn to relax during the menopause
Make time in your day to relax! Deep breathing exercises, meditation, yoga or a warm bath can help manage stress, which is a common trigger for bloating. By reducing stress levels, you can decrease the production of cortisol, a hormone that can lead to digestive issues and bloating.
Limit salt in menopause
Reducing salt intake is essential for managing bloating. Excessive salt causes the body to retain water, leading to puffiness and bloating. Try to avoid processed foods high in sodium and use herbs and spices to flavour your meals instead.
Food triggers, fibre and fermented foods in menopause
Identifying and avoiding food triggers is key to reducing bloating. Foods high in fibre, such as fruits, vegetables, and whole grains, can promote healthy digestion, while fermented foods like yogurt and sauerkraut provide beneficial probiotics that support gut health.
Massage for menopause bloating
Abdominal massage can help relieve bloating by stimulating the digestive tract and promoting the movement of gas and waste through your intestines. Use gentle, circular motions on your abdomen to help ease discomfort and improve digestion. Try this technique from Dr Ashley Rawlins
Stress in menopause
Managing stress is crucial as it can significantly impact your digestive health and contribute to bloating. Try mindfulness, regular exercise, and hobbies that are calming.
Mindful eating for menopause bloating
Eating mindfully involves paying full attention to the eating experience, which can help reduce bloating. This includes chewing food thoroughly, eating slowly, and being aware of portion sizes. Mindful eating helps improve digestion and reduces the likelihood of swallowing air, which can cause bloating.
Probiotic supplements for menopause bloating
Probiotics are beneficial bacteria that support a healthy gut microbiome, which can help reduce bloating. Including probiotic-rich foods like yogurt, kefir, and fermented vegetables in your diet, or taking a probiotic supplement, can promote better digestion and reduce bloating.
HRT (Hormone Replacement Therapy)
Hormone replacement therapy (HRT) can help alleviate bloating and other menopause symptoms by balancing hormone levels. Consult with a menopause specialist to determine if HRT is a suitable option for you.
Natural remedies for menopause bloating
Natural remedies like peppermint oil can help relieve bloating.
Peppermint oil has properties that can relax the muscles of the digestive tract, reducing gas and bloating.
Other natural options include ginger tea and chamomile, which can also aid digestion and reduce bloating.
You might be offered over the counter medicines such as laxatives if you’re constipated or Buscopan which is prescribed for irritable bowel syndrome.
Whilst these offer short term relief, try to use them in conjunction with a long term lifestyle plan.
What should I be doing on a regular basis to help my menopause bloating?
The best way to overcome menopause bloating is to set daily goals and activities and review your progress each week. Then adjust things based on your progress.
Here are some specific focus areas that will help you overcome your menopause bloating:
Do this daily for your menopause bloating...
Get moving! Try to get some form of exercise every day. Drink lots of water and get your 30g of fibre!
Do this weekly for your menopause bloating...
Why not try a meal plan each week?
Lots of people find that Sunday is a good day to plan the meals for the week ahead and do a batch cook.
It will help you incorporate the gut-friendly and fibre-rich foods that will be beneficial to you.
Do this monthly for your menopause bloating...
Try to make a day at least once a month just for you when you can relax and devote the time to your wellbeing.
Is there a faster way to relieve menopause bloating?
Overcoming menopause bloating can sometimes take a long time to settle.
Here’s what you can do to get some instant relief:
A walk
Taking a brisk walk can provide immediate relief from bloating. Walking helps stimulate the digestive system, promoting the movement of gas and reducing bloating. A quick 10-15 minute walk after meals can make a significant difference.
Peppermint tea
Peppermint can be a quick remedy for bloating due to its antispasmodic properties, which help relax the muscles of the gastrointestinal tract. Drinking peppermint tea or using peppermint oil capsules can provide fast relief from bloating and gas.
A warm bath
A warm bath can help soothe abdominal discomfort and reduce bloating. The heat from the bath can relax the muscles of the abdomen, promoting better digestion and easing any cramps or gas build-up. Adding Epsom salts can further enhance relaxation and relieve bloating.
A massage
An abdominal massage can offer quick relief from bloating by encouraging the movement of trapped gas and easing digestive discomfort. Use gentle, circular motions around the belly area to help release gas and promote better digestion.
Some yoga
Certain yoga poses can help relieve bloating almost instantly by encouraging the release of gas and improving digestion. Poses such as child's pose, seated forward bend, and wind-relieving pose are particularly effective. Practising these poses for a few minutes can help alleviate bloating.
A warm compress
Placing a heating pad or warm compress on the abdomen will ease discomfort and pain and move trapped gas out of the intestines. Even taking a hot shower can help with the symptoms of bloating
But the most important thing you should do for menopause bloating?
Adopt a patient mindset. Long-term changes need consistency and patience. Stay committed to making healthy lifestyle adjustments and seek support when needed.
How do I know what to focus on next to fix my menopause bloating?
Sometimes it’s hard to know if THIS strategy or THAT strategy will work best for you.
And it all depends on where you’re at with your menopause bloating.
If you’re just starting out in trying to manage your menopause bloating, focus on the basics:
staying hydrated, incorporating gentle exercise like walking, and identifying any food triggers that might be causing your bloating.
Begin with small, manageable changes to build a solid foundation.
If you’ve already started making some lifestyle adjustments, focus on fine-tuning your diet by increasing fibre intake, adding fermented foods, and incorporating probiotics.
Also, start practising relaxation techniques such as yoga and mindfulness to help manage stress and improve digestion.
If you’ve been managing your menopause bloating for a while, focus on more specific interventions like really thinking about how stress may be impacting you.
At this stage, it's also important to monitor and adjust your strategies based on what’s working best for you.
Remember, more than anything else what should steer the course of your menopause bloating is how YOU feel in YOUR body.
What tools or resources would help to overcome my menopause bloating?
If you’re ready to level up your menopause bloating, you can try to invest in the right tools for the job.
Tools that help relieve your bloating faster and easier so you can save time and have more fun.
The best menopause bloating tools will help you manage it in a safe and sustainable way.
Here are some of my favourites and how I use them:
'Eat Yourself Healthy' by Dr Megan Rossi' - along with 50 of Dr Rossi's gut-friendly recipes, Eat Yourself Healthy also includes expert advice on how to deal with common complaints such as IBS and bloating, diagnose food intolerances and manage good gut health with sleep and exercise routines.
This article from health science company, Zoe, outlines some lifestyle tips and the best foods to eat to support your “good” gut bacteria and improve your gut health. ZOE ‘How to improve your gut health’
The Dr Louise Newson Podcast - Dr Louise is joined by The Gut Experts who are passionate about digestive health and helping women with debilitating bloating and irritable bowel syndrome.
If you wanted to give probiotics a go then 'The Better Gut Probiotic for (Peri)menopause' is a great option. It's a science-backed, doctor-endorsed probiotic blend of six bacterial strains that have all been scientifically shown to help alleviate menopausal symptoms by supporting the gut health of menopausal women.
I hope you find them helpful.
What am I doing wrong with trying to relieve my menopause bloating?
If you’ve been trying to relieve your menopause bloating for a while but not getting results, don’t worry. It’s one of the biggest things that menopausal women struggle with, so take a deep breath. It’s not you.
What’s likely at fault here is the combination of hormone fluctuations and food triggers that are stopping you from getting results.
The way to fix it is to look at a few key things:
First, keep a food diary.
Write down everything you eat and drink, along with any symptoms of bloating you experience. Review your diary after a couple of weeks to identify any patterns or specific triggers.
Next, gradually increase your fibre intake.
Start by gradually adding more fibre-rich foods such as oats, chia seeds, berries, and leafy greens to your diet. Make sure to drink plenty of water as you increase your fibre to help your body adjust.
Finally, commit to regular exercise and stress management.
Schedule at least 30 minutes of moderate exercise most days of the week. Additionally, set aside time each day for stress-relieving activities like meditation, deep breathing exercises, or a hobby you enjoy.
But remember, ALWAYS see your doctor if you have any of the symptoms at the start of this post.
How do I avoid making my menopause bloating worse?
“Every time I try to eat healthily, I end up even more bloated”.
Sound familiar?
It can be incredibly frustrating to feel like your efforts to improve your diet are backfiring. It’s disheartening to try to make positive changes only to feel worse.
Here’s what you can do to avoid making your bloating worse:
Introduce Changes Gradually
When making dietary changes, introduce new foods slowly. This helps your digestive system adjust and can prevent sudden bloating.
Monitor and Identify Food Triggers
Keep a food diary to track what you eat and how it makes you feel. This can help identify specific foods that may be causing your bloating.
Stay Hydrated
Drinking plenty of water throughout the day aids digestion and can reduce bloating. Avoid carbonated beverages as they can introduce excess gas into your digestive system.
Chew Thoroughly and Eat Mindfully
Eating too quickly can cause you to swallow air, leading to bloating. Take your time, chew thoroughly, and savour your meals to help your digestive system work more efficiently.
Incorporate Probiotics
Adding probiotics to your diet can support gut health and help reduce bloating. Choose high-quality probiotics like 'The Better Gut Probiotic for (Peri)menopause'.
By making these adjustments, you'll be able to manage your bloating more effectively and enjoy a healthier, more comfortable lifestyle.
FAQs
Does HRT help with menopause bloating?
Hormone replacement therapy (HRT) can help alleviate bloating and other menopause symptoms by balancing hormone levels. It's best to consult with a menopause specialist to determine if HRT is a suitable option for you.
What foods should you avoid during menopause bloating?
Common culprits include processed foods, high-sodium meals, fizzy drinks and foods like beans or certain vegetables. Identifying and avoiding your food triggers is key to reducing bloating. Keep a food diary and write down everything you eat and drink, along with any symptoms of bloating you experience. Review your diary after a couple of weeks to identify any patterns or specific triggers.
Can stress make menopause bloating worse?
Absolutely. Increased levels of the stress hormone cortisol can disrupt digestion, causing or worsening bloating. Try mindfulness, regular exercise and hobbies that are calming.
What are some menopause bloating cures?
Increasing fibre intake, staying hydrated and getting regular physical activity help improve digestion and reduce bloating.
Probiotics, found in supplements or foods like yogurt, support gut health and can alleviate bloating. Mindful eating, such as chewing food thoroughly and eating slowly, also aids digestion. Natural remedies like peppermint tea or capsules offer quick relief.
HRT can help balance hormones which may reduce bloating as part of managing other menopausal symptoms.
Reducing stress through relaxation techniques and avoiding common triggers like carbonated drinks and high-sodium foods further supports bloating management during menopause.
What are the best supplements for menopause bloating?
Probiotics are beneficial bacteria that support a healthy gut microbiome, which can help reduce bloating. Including probiotic-rich foods like yogurt, kefir, and fermented vegetables in your diet, or taking a probiotic supplement, can promote better digestion and reduce bloating.
If you wanted to give probiotics a go then 'The Better Gut Probiotic for (Peri)menopause' is a great option. It's a science-backed, doctor-endorsed probiotic blend of six bacterial strains that have all been scientifically shown to help alleviate menopausal symptoms by supporting the gut health of menopausal women.
How long does menopause bloating last?
The duration varies for each woman but it can fluctuate throughout perimenopause and menopause. Follow the advice in this blog post and you should soon find relief from your menopause bloating.
Can menopause bloating be mistaken for weight gain?
Yes, menopause bloating can make you feel and look as if you've gained weight, but it's usually due to water retention and trapped gas, rather than fat.
Wrapping it Up
Now you have the real scoop on menopause bloating and some of the effective solutions to overcoming it.
Did I answer all your questions? Let me know in the comments.
Take a first step at putting your menopause health at the top of your ‘to do’ list by downloading my FREE Menopause Wellness Guide.
My aim is to empower women in menopause to take control of their health and well-being through informed diet and lifestyle choices. With some of the insights shared here, I hope you feel equipped to embark on your journey towards improved menopause health, energy and confidence.
And if you’re looking for a menopause specialist in Sheffield or online who can give you some encouragement and support, my 1:1 coaching sessions are available on an individual basis or part of my 12-week programme. Find out more here.
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.
Jane Mackay is a participant in the Amazon EU Associates Program, an affiliate advertising program designed to provide a means for sites to earn commission incomes by advertising and linking to Amazon.
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