Bloating in menopause: what causes it?

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When we reach the fourth decade of life, what we thought we knew about our body and hormones changes. Sleep disorders, fatigue, blurred vision, muscle pains, and vaginal itching arise. In between comes bloating in menopause. This last symptom, related to hormonal changes, can be alleviated with good habits and small changes in your lifestyle ⁽¹⁾.

What causes bloating in menopause?

Although it is not usually associated with it, bloating is one of the most common menopausal symptoms. Changes in estrogen and progestin production affect virtually every system in your body. Some causes of blurred vision, mood swings, and gastrointestinal disturbances are ⁽²⁾:

1. Altered gastric acid production.

2. Accumulation of gas and fluids in the gastrointestinal tract.

3. Alteration in the motility of the intestine.

All these changes lead to a longer processing time for the food we consume and to a slowing of intestinal transit.

How does bloating in menopause manifest itself?

Throughout the day and depending on the foods we consume, we may experience sensations such as ⁽⁴⁾:

Distension

Heaviness

Flatulence

Swelling, either after meals or at the end of the day.

This may be perceived as weight gain; in addition, if irritable bowel syndrome (IBS) is present, it may present with colic and constipation ^{(3, 4)}.

Habit changes

The first step to reduce bloating in menopause is to adjust your diet as recommended ^{(1, 4)}:

Respect mealtimes, eat slowly and avoid large portions.

Increase the intake of liquids and include fiber that helps with intestinal transit, always avoiding overeating.

Limit the intake of fats, processed meats, caffeine, and alcoholic beverages.

Reduce the consumption of salt, which contributes to fluid retention, and refined sugars. Do not replace them with sweeteners or carbonated drinks, which tend to increase abdominal distension.

Include beverages such as peppermint tea, chamomile, hibiscus flower, ginger, and turmeric infusions. These help decrease abdominal bloating, pain, and excess gas.

Engage in regular physical activity. Walking or jogging improves bowel motility. It also decreases fluid retention and can reduce stress levels, which contribute to worsening digestive discomfort.

When to see a doctor?

It is important to see your doctor if you feel that symptoms of bloating in menopause persist despite dietary changes, interfere significantly with your daily activities, or affect your sleep quality. Seek help if you have ⁽⁴⁾:

Problems with bowel transit.

Excessive bloating.

Pain on palpation of the abdomen.

Rectal bleeding or unintentional weight loss.

There are many options to help you feel better. Either naturally or through hormones, as in the case of hormone replacement therapy. Also, it is significant to get advice from a nutritionist before making drastic dietary changes that may impact your health.

Finally, connect with other women around you. Talking openly about how you feel will help you discover methods that have helped other women overcome bloating in menopause. In addition, this will reduce the emotional burden and stress that the symptoms of menopause can cause you.

Bibliografía

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Chen P, Li B, Ou-Yang L. Role of estrogen receptors in health and disease. Front Endocrinol (Lausanne) [Internet]. 2022 [Cited 2025 March 2]; 13:839005. Available from: http://dx.doi.org/10.3389/fendo.2022.839005
Menopause Care. Menopause & Stomach Issues [Internet]. 2023 [Cited 2025 March 2]. Available from: https://www.menopausecare.co.uk/blog/stomach-issues-menopause