Menopause Bloating – Everything You Need To Know

Been experiencing menopause bloating and wondering whether it’s normal, why it happens and what you can do about it? This post is the answer.

So, let’s look at menopause bloating and explore all the things you need to know to rid the bloat!

Is bloating a common symptom of menopause?

First up you should know that, if you’re suffering with menopause bloating, you’re not alone.

Bloating is a gastrointestinal problem that does tend to crop up in perimenopause (labelled, quite appropriately as perimenopause bloating).

Bloating in menopause is extremely common and is often confused for weight gain (though weight gain is a common symptom of perimenopause and menopause, too.)

Why does menopause bloating happen?

Now that we know that bloating, perimenopause and menopause are closely linked, let’s take a look at why it’s happening.

• A change to hormone levels
  As with so many menopause symptoms, a change to your hormone levels are often the main culprit. When your body is functioning with higher oestrogen levels than progesterone, it keeps hold of excess water. This, in turn, causes bloating.
• Water retention
  Whether you’re in menopause or not, water retention is the most common reason for bloating. This can be triggered by a whole range of things, such as hormone changes (as stated above), dehydration, having too much salt in your diet or a lack of exercise.
• Gas
  Another super common cause of menopause bloating is trapped gas. This can happen for a number of reasons, such as eating gas-producing foods, swallowing too much air, drinking fizzy drinks, an imbalance of bacteria in your gut or conditions like irritable bowel syndrome (IBS).
• Constipation
  Constipation is extremely common during menopause. As your hormone levels decline, your digestive tract can slow down. This, in turn, leads to you feeling bunged up and constipated. Menopause can cause your food and waste to move slower through your intestines, and if the pace slows down, more water gets absorbed which makes stool harder and uncomfortable to pass. If you’re constipated, this can lead to bloating.

How to stop menopause bloating

Menopause bloating can be uncomfortable and lead to menopause tummy ache. However, there are things you can do to stop the bloat.

1. Focus on eating a balanced diet

First up, your bloat can be heavily linked to what you’re feeding your body. It’s important that you start seeing nutrition as a strategy that can help with menopause symptoms.

Best foods to eat for bloating

So, what foods in particular help with bloating?

Increase your intake of fruits, vegetables, lean proteins and whole grains. You should add these specific foods to your shopping trolley to help with menopause bloating.

1. Cucumber

Made up of around 95% water, water-dense foods can help with hydration. Seeing as dehydration is a leading contributor towards bloating, this can aid with this plus help to stop water retention. Plus, some research shows that cucumbers can help with IBS.

2. Avocados

Packed with nutritional gems such as folate and vitamins C and K, avocados are a game-changer when it comes to menopause bloating.
Not to mention, avocados are full of fibre. This fibre moves through your digestion system slowly, which helps with constipation and bloating.
Finally, avocados are rich in potassium, which helps to balance fluids and salt levels to work against water retention.

3. Celery

Like cucumber, celery too is made up of roughly 95% water, meaning it’ll help with dehydration.
On top of that, though, celery also contains something called mannitol. Mannitol is a form of sugar alcohol that helps to soften stools and help you go to the toilet more regularly. This may help with menopause bloating and constipation.
Finally, celery works to increase urine production so that you rid your body of excess sodium and water, which helps with bloating.

4. Ginger

Known for its digestive magical properties, research has shown that ginger can speed up the emptying of your stomach. This will then prevent bloating.
Plus, due to the quickened digestive process, you can feel fuller for longer, helping with long-term weight control.

5. Yoghurt

Yoghurt is full of probiotics and good bacteria to aid with gut health. Probiotics help to reduce bloating and better the frequency of you going to the toilet.

6. Oats

Oats contain fibre, which works to relieve menopause bloating caused by gas retention. This fibre also helps you go to the toilet, making them excellent when constipated.

7. Berries

Berries are excellent foods for many menopause symptoms, including bloating. Regularly eating strawberries, blackberries and blueberries will help with your antioxidant fill. Plus, they’re rich in polyphenols, vitamins and minerals and fibre.
Studies show that polyphenols can help with IBS symptoms, including bloating.

8. Bananas

A banana first thing in the morning – whether you’re blending it in a banana and berry smoothie or eating it alone – helps with your fibre levels.
Plus, it contains something called papain. Papain breaks down amino acids, improving your digestion and contributing towards ridding your belly of the bloat.

9. Pineapple

Not only is pineapple delicious, it’s also packed with vitamins C and B, plus manganese. For women suffering from menopause bloating, the enzyme found in pineapple – bromelain – has been used to aid with digestive problems and relieve symptoms including bloating and indigestion.

10. Quinoa

If you find your bloating is worse after eating foods like bread, pasta and crackers, it may be worth swapping to gluten-free grains such as quinoa. Not only is it gluten-free, it’s also rich in other nutrients. Antioxidants and fibre will work to combat bloating.

11. Asparagus

Another food that is rich in fibre. In addition, asparagus contains inulin, which is a prebiotic fibre. This may help with overall gut health, help you go to the toilet and, therefore, reduce bloating and constipation.

Foods that make menopause bloating worse

In terms of foods and drinks that make bloating worse, you’ll want to avoid the following:

• Fizzy drinks
• Beer
• Onions
• Garlic
• Dairy products – specifically if you are lactose intolerant
• Broccoli, cauliflower, cabbage and Brussel sprouts

2. Lower your salt intake

Eating too much salt can make menopause bloating worse due to sodium contributing towards water retention. This, as a result, causes bloating.

Make sure you’re not piling on the salt and you’re avoiding highly processed foods with high sodium content.

Instead, consume fresh, whole-foods. Swap excess salt for other herbs and spices for seasoning.

3. Hydrate, hydrate, hydrate!

Drinking enough water is a common combat technique against menopause symptoms. For example, drinking enough water will help not only with bloating but also vaginal dryness, weight loss and menopause fatigue.

Make sure you’re hydrated throughout the day to avoid dehydration and avoid water retention. Remember, water retention leads to menopause bloating.

To stay properly hydrated, you should avoid caffeinated and sugary drinks. Instead, opt for water and, in place of your morning coffee, swap for a green tea.

4. Track your foods and identify any triggers

Make sure you keep a food diary, tracking anything you eat for a minimum of two weeks. This allows you to identify any foods that have triggered bloating (or other symptoms.)

Usually, triggers are foods like broccoli, dairy, refined sugars, beans, lentils and fizzy drinks. However, every body is different and the way yours reacts to certain foods and drinks may flag up an intolerance.

If you find a pattern in your journal, you should avoid that food and monitor whether bloating goes away.

5. Take probiotics

Probiotics work to help with digestion because of their beneficial bacteria. You should consume foods that are dense in probiotics, such as kefir, yoghurt, kimchi or sauerkraut. If eating foods that are naturally rich in probiotics doesn’t work for you, consider taking probiotic supplements.

6. Make sure you’re exercising regularly

Regular exercise – even when you really don’t have the motivation to do so – can seriously help with digestion and reduce menopause bloating.

In terms of which exercise to do, you should opt for something that you enjoy. If it helps, try and do exercise with someone. That way, you can hold each other accountable.

Get moving with walking, swimming, jogging, or yoga and do so for around 30 minutes minimum of moderate intensity for most days of the week.

Just like you should keep a food journal, you should also track your exercise to see whether it is making a difference. (Spoiler alert: it will make a difference!)

7. Keep an eye on your stress levels

Yes, stress can trigger menopause bloating. When your stress levels are high, it can impact your digestive system and, as a result, bloating.

If you’re feeling stressed, try some de-stressing techniques. Meditation, breathing exercises, light exercises such as yoga or pilates – or even having a deep bubble bath, reading or watching some trashy reality TV. Anything that helps you relax!

8. Speak to your doctor

If you’re struggling with menopause bloating and have been finding it a challenge for some time, your doctor is there to help you.

A healthcare professional will be able to assess and examine you, ruling out other symptoms that could be contributing to your discomfort before assessing whether you have menopause bloating.

On top of this, doctors will be able to offer treatment options that work for your specific needs. You should never feel embarrassed to seek help from your doctor.

Menopause bloating – in a nutshell

While menopause bloating is extremely common due to fluctuating hormone levels and both water and gas retention, it’s not something you’re doomed to live with. There are many strategies you can put into place to beat the bloat.

Consuming foods that are known to aid with digestion – ones rich in fibre and other important nutrients – is the first (and one of the more universally effective) strategies; making sure you’re tracking these changes in a food journal.

Other than nutrition, keeping yourself hydrated, exercising regularly, taking probiotic supplements and working on managing your stress will all contribute towards a bloat-free life.

Finally, make sure you seek help from your doctor if menopause bloating doesn’t go away after implementing these strategies. Never feel ashamed of your symptoms. Your doctor is there to help you.

Share this post with someone going through perimenopause or menopause. While bloating is common, it’s also uncomfortable, painful and embarrassing for many women. So, don’t gate-keep! Share the goodies, sister.