Menopause Bloating: 7 Potential Causes and How To Minimise It

While common symptoms of menopause like hot flushes and mood swings are well-known, many women also experience menopause bloating. It can be mild and barely noticeable for some but severe and debilitating for others causing pain, cramping and nausea. Menopause belly bloat can actually start in perimenopause - the stage immediately prior to full menopause when your menstrual cycle becomes more irregular. Not only is it frustrating and uncomfortable but it can also affect your self-confidence.

But what causes bloating in menopause and perimenopause and how can you minimise it? Let’s take a look at the 7 potential causes of menopause bloating and some practical tips for prevention and relief.

 

What Causes Menopause Belly Bloat?

Menopause bloating occurs due to a combination of hormonal, metabolic and physiological changes associated with this stage of life. And while changes in hormones are usually the main cause there are other lifestyle and dietary factors that can also play a role. In fact, menopause bloating is often mistaken for weight gain, which is unfortunately also common at this stage in a woman’s life. However, the symptoms of bloating are noticeably different in that the size and shape of your tummy changes throughout the day with bloating.

Bloating Symptoms

If you’re experiencing menopause bloating you may be suffering a range of the following symptoms to a greater or lesser degree:

• Abdominal discomfort or pain
• Cramping
• Distended or stretched tummy
• Constipation
• Excessive wind
• Nausea

 

It’s important to highlight that if bloating is severe or persistent, it's essential to consult a healthcare provider to rule out other underlying causes such as gastrointestinal disorders or ovarian pathology.

So let’s get into the details of what can cause this to happen and how you can reduce the severity of these symptoms.

 

7 Potential Causes Of Menopause Bloating

1. Hormonal Changes

Estrogen and progesterone levels fluctuate significantly during perimenopause and menopause. These hormones influence fluid retention and digestion:

• Estrogen: Estrogen plays a role in maintaining gastrointestinal motility and the integrity of the gut lining. As estrogen levels decline during menopause, there may be a slowdown in gut motility, leading to delayed gastric emptying and constipation both of which contribute to bloating.
• Progesterone: Progesterone has a muscle-relaxing effect, which can reduce the contraction of intestinal smooth muscles. This can lead to gas retention and bloating.

The combination of these hormonal shifts can cause the stomach to feel swollen and uncomfortable, even if eating habits haven’t changed.

 

2. Changes In The Digestive System

Hormonal changes can also affect gut motility, meaning digestion may slow down. This may include decreased digestive secretions and increased sensitivity.

• Lower estrogen levels may reduce the production of bile and digestive enzymes, impairing the breakdown and absorption of nutrients. Poorly digested food can ferment in the gut, producing gas and bloating.
• Declining estrogen and serotonin levels (both influenced by menopause) may heighten visceral hypersensitivity, leading to an exaggerated sensation of bloating.

 

A sluggish digestive system can lead to:

• Constipation
• Gas build-up
• Delayed stomach emptying

This results in the bloated, heavy sensation that many women experience during menopause.

 

3. Increased Water Retention

Water retention and the body’s fluid balance, often linked to hormonal changes, contributes to menopause belly bloat. Women may notice puffiness in the stomach, hands and feet due to the body's inability to regulate fluid balance effectively.

The sensation of bloating can be exacerbated, particularly in women prone to premenstrual bloating, as the mechanisms overlap.

 

4. Gut Microbiome Changes

Estrogen plays a crucial role in maintaining a healthy gut microbiome. As levels decline through perimenopause and menopause, beneficial gut bacteria may decrease. This can lead to:

• Increased inflammation
• Gas production
• Food sensitivities

Excess gas can be caused by increased fermentation of dietary carbohydrates and impaired gut barrier function (also known as ‘leaky gut’) may exacerbate inflammation and discomfort.

These changes can trigger perimenopause bloating, particularly after meals.

 

5. Stress and Cortisol Levels

Menopause can bring increased stress due to hormonal shifts, sleep disturbances and lifestyle changes. High cortisol (the stress hormone) can lead to bloating by:

• Increasing water retention
• Slowing digestion
• Encouraging the storage of abdominal fat

This can contribute to the sensation of being constantly bloated, even without overeating.

 

6. Diet and Lifestyle Factors

Certain foods that may have been well-tolerated in younger years can suddenly cause bloating in perimenopause and menopause. Common culprits include:

• Dairy products (lactose intolerance can develop with age)
• Gluten (some women become more sensitive during menopause)
• Processed foods (high in salt and preservatives, leading to fluid retention)
• Carbonated drinks (which introduce excess gas into the digestive system)

In addition to this, reduced physical activity during this life stage can also contribute to slower bowel movements and gas buildup.

 

7. Abdominal Fat Accumulation

While it’s important to distinguish between bloating and weight gain, the redistribution of body fat to the abdominal area is a reality of menopause for many women. This is partly driven by declining estrogen and increasing insulin resistance and can compress the intestines and impair normal bowel movements.

Enlarged abdominal fat pads can physically contribute to your abdomen feeling full and bloated.

 

How To Stop Menopause Bloating

The good news is that there are several ways to prevent, treat and reduce menopause belly bloat. Here are some effective strategies:

1. Balance Your Diet

Making small changes to your diet can significantly reduce bloating. Consider:

• Eating more fibre: Whole grains, vegetables, and fruits help keep digestion regular.
• Drinking plenty of water: Staying hydrated helps prevent water retention and constipation.
• Reducing salt intake: Too much sodium causes bloating by increasing water retention.
• Eating probiotic-rich foods: Yoghurt, kefir, and fermented foods support gut health.
• Avoiding processed foods: These often contain additives that contribute to bloating.

2. Manage Stress and Sleep

Since stress increases cortisol, finding ways to relax can help reduce bloating. Try:

• Meditation or deep breathing exercises
• Regular physical activity (yoga, walking or Pilates)
• Prioritising 7–9 hours of quality sleep each night

Poor sleep can disrupt hormones making bloating worse.

3. Exercise Regularly

Movement stimulates digestion and helps reduce water retention. Activities that can help include:

• Gentle cardio (walking, swimming, or cycling)
• Strength training (which boosts metabolism)
• Yoga and stretching (which aid digestion and relieve bloating)

Regular exercise also helps prevent weight gain, which can contribute to menopause belly bloat.

4. Consider Supplements

Certain supplements may help ease bloating during menopause:

• Magnesium: Reduces water retention and supports digestion.
• Digestive enzymes: Help break down food more efficiently.
• Probiotics: Support a healthy gut microbiome.
• Phytoestrogens to balance hormonal effects

Always consult a healthcare professional before adding supplements to your routine.

5. Monitor Food Sensitivities

If you suspect certain foods are causing bloating, try keeping a food diary. Note which meals trigger bloating and consider an elimination diet to pinpoint problem foods. Take a read of our blog about the Low FODMAP Diet For Beginners to see if this may be something you might benefit from.

 

Support Your Gut Health & Reduce Menopause Bloating with Blend11 and Greens+Aloe

We get so much positive feedback from perimenopausal and menopausal women about our two best-selling products: Blend11 and Greens+Aloe.

Blend11 can help to improve microbial balance with diverse fermentable fibre and polyphenols, and support the excretion of excess oestrogen. The naturally occurring phytoestrogens also help to take the edge off hormonal ups & downs.

Greens+Aloe is a nutrient-rich greens powder with aloe vera, known for its soothing effects on the digestive tract. Aloe vera inner leaf gel supports gut healing, reduces inflammation and can help regulate bowel movements, making it an excellent choice for bloating relief.

Incorporating these products into your daily routine can help restore gut balance and improve digestion, helping to reduce menopause bloating naturally.