Menopause Stomach Issues: Digestion & Bloating
Struggling with stomach issues, bloating, or reflux during menopause? You’re not alone! I’m a Registered Dietitian and I’m here to discuss common digestion issues that women face during menopause and share some solutions that worked for me.
Menopause is a transformative journey, marking the end of one chapter and the beginning of another. But along this path, many women encounter unwelcome companions: digestive issues.
Here we’ll explore the connection between menopause and digestion. You’ll learn the causes, effects, and natural remedies for those pesky stomach issues.
So, if you’re navigating the menopausal terrain or know someone who is, hang on tight and read on to discover how to manage these uncomfortable symptoms.
Short on time? Don’t leave now! Scroll to the bottom for health hacks you can implement TODAY.
Menopause, Stomach Issues, & Digestion
If you’re battling with uncomfortable bloating and pesky digestive symptoms, don’t fret. There are practical solutions to help you navigate this digestive rollercoaster!
From modifying your diet to incorporating regular exercise and stress management techniques, taking care of your gut health should be an integral part of managing this transition.
How Menopause Impacts Digestion
During this hormonal transition, your body experiences fluctuations in estrogen and progesterone levels, which can throw your digestive system for a loop.
These hormonal changes can slow down the movement of food through your digestive tract, leading to that all-too-familiar bloating and discomfort. You may also notice acid reflux, stomach cramps, constipation, or nausea.
But that’s not all – the delicate balance of your gut microbiome can be disrupted, making matters worse. This imbalance in gut bacteria exacerbates digestive issues and the symptoms you’re experiencing.
Common Symptoms of Menopause Stomach Issues
When menopause hits, changes in hormone levels can wreak havoc on your digestion, leaving you feeling bloated, constipated, and battling pesky acid reflux.
But fear not! With a few tweaks to your diet, some exercise, and possibly a chat with your healthcare pro, you’ll conquer these tummy woes and reclaim your comfort and confidence.
Bloating. Are you experiencing an uncomfortable feeling of fullness and tightness that makes you want to loosen your pants and avoid tight-fitting clothes? Hormonal changes mess with digestion, causing gas to build up and your tummy to puff up like a balloon.
Acid reflux. If you have acid reflux, you know how that fiery sensation creeping up from your stomach causes heartburn and an uncomfortable feeling of regurgitation. But fear not! Making smart lifestyle and diet changes go a long way toward providing relief.
Constipation. Are you feeling backed up and uncomfortable? Menopause can really throw a wrench into your bowel habits, and constipation is one of those unwelcome guests that likes to show up uninvited.
Diarrhea. It may sound counterintuitive, but just as menopause can cause constipation, it can also cause loose, watery stools. Individual experiences can vary, and some women may primarily experience constipation or diarrhea, while others may alternate between the two. Lucky us. 🙄
Skin problems. I know, I know- this is supposed to be a post about digestive issues. But did you know poor digestion can create skin issues like dryness, itching, and acne (1)? Fix your digestion and your skin issues may very well disappear!
Nausea and upset stomach. These bothersome symptoms of menopause-related stomach issues can significantly affect your quality of life. Fortunately, there are natural remedies that can help!
Can Menopause Cause IBS Symptoms?
Yes, menopause can cause Irritable Bowel Syndrome (IBS)-like symptoms, including abdominal pain, bloating, and changes in bowel movements. Hormonal changes during menopause can affect the digestive system and lead to gastrointestinal symptoms.
If you are experiencing stomach issues during menopause, it is important to talk to your healthcare provider. They may be able to recommend lifestyle changes such as dietary adjustments and stress management techniques that can help alleviate symptoms.
Causes of Menopause Stomach Issues
Menopause brings significant hormonal changes that impact the digestive system differently for every woman. Identifying the underlying causes of stomach issues can help pinpoint the best actions to take to manage the symptoms effectively.
Hormonal Changes: Wreaking Havoc on the Gut
During menopause, hormonal changes can significantly affect digestion and cause stomach problems. Decreased estrogen levels can cause bloating, gas, and constipation as it plays a vital role in regulating digestion.
Progesterone levels can decrease too, which may also lead to slower bowel movements and constipation.
Hormonal shifts during menopause may also mess with your lower esophageal sphincter (LES). This muscle is supposed to keep stomach acid where it belongs.
Unfortunately, when estrogen levels drop, the LES may become weakened or relaxed. This allows stomach acid to sneak back up into your throat, causing heartburn, regurgitation, and chest pain (2).
Dysbiosis of Gut Microbiome
Menopause-related hormonal changes can disrupt the gut microbiome’s balance, leading to dysbiosis (unhealthy bacteria in the gut) and further aggravating digestive issues (3). Increasing your good bacteria can help (more on this later).
An imbalance in the gut microbiome can cause a range of stomach issues, including bloating, gas, constipation, and diarrhea. It may also contribute to weight gain and skin issues.
Stress
There’s stress and then there’s STRESS. If you feel more stressed since menopause, you’re not alone! Studies show that post-menopausal women have an increased level of the stress hormone cortisol and report higher stress levels (4).
Stressful life events such as work pressures or relationship issues can increase cortisol levels, exacerbating menopause-related stomach issues. Lack of sleep may lead to an increase in stress hormones as well, including cortisol, which further exacerbates stomach issues.
Managing stress is crucial when dealing with stomach issues.
Changes in Diet and Physical Activity Levels
Maintaining a healthy diet and exercise routine can play a vital role in alleviating menopause-related stomach issues. This can be more difficult as we age due to menopausal symptoms.
Joint pain is a common symptom experienced by many women during menopause. Estrogen plays a role in maintaining healthy joint tissues, and its decline can lead to increased joint stiffness, swelling, and pain.
Menopause may leave you feeling fatigued and lacking vitality. Estrogen and progesterone play a role in regulating metabolism and overall feelings of well-being. Hot flashes, night sweats, and disrupted sleep can further disrupt energy levels.
Digestive issues related to hormonal fluctuations can create a cycle where the foods you eat can worsen those issues, leading to discomfort and further complications.
By adopting a well-balanced diet rich in fiber, lean protein, and healthy fats, and incorporating regular physical activity, you can support your digestive health and mitigate stomach issues associated with menopause.
Food Intolerances
Perhaps you’ve noticed that some foods you used to enjoy cause gut distress now. Hormonal changes during menopause can affect digestion, making certain foods harder to tolerate.
Common culprits include spicy, fatty, or greasy foods, as well as caffeine and alcohol. These can irritate the digestive system and contribute to symptoms like bloating, gas, and acid reflux.
It’s important to listen to your body and identify trigger foods that may exacerbate your digestive issues.
Making dietary adjustments and finding what works best for you can go a long way in improving your overall digestive health during menopause. Seek guidance from a healthcare provider or Registered Dietitian who can provide personalized advice to help manage your specific digestive concerns.
Changes in Stomach Acid Secretion
Menopausal women are 2.9 times more likely to suffer from gastroesophageal reflux disease (GERD). Estrogen controls the secretion of gastric acid- the less estrogen, the more acid (5, 6).
To manage these symptoms, maintaining a healthy diet and lifestyle is crucial. Avoiding spicy or acidic foods and reducing alcohol consumption can help alleviate discomfort.
Digestive Motility
Are you noticing that everything has slowed down, including your digestion? Blame sluggish bowels on the hormone changes that occur during the menopausal transition.
When estrogen levels decline, levels of cortisol (the stress hormone) can increase. Cortisol slows down the movement of food through the intestines, which can cause constipation and difficulty passing stool.
The slower movement of waste through the colon causes stool to linger in the colon, leading to increased water absorption and drier and harder stools. This can make bowel movements more difficult and contribute to constipation during menopause.
Factors like stress, diet, and medication use can further affect gut motility during menopause.
Sleep Disturbances
Sleep disturbances during menopause can be a significant contributor to stomach issues such as bloating and indigestion. Hormonal changes and hot flashes during menopause can disrupt sleep patterns, adding to gastrointestinal disruptions and discomfort.
Natural Remedies for Menopause Stomach Issues
Menopause may throw your digestive system for a loop, but fret not because there are some fantastic natural remedies to the rescue!
Increase Fiber and Plant Intake
Plant-based foods like fruits, vegetables, whole grains, and legumes are packed with fiber, which acts like a superhero for your digestion. They also support weight loss and healthy bowel function.
Fiber adds bulk to your stool, making it easier to pass and preventing constipation. Plus, it keeps things moving smoothly through your digestive system, helping to alleviate that dreaded bloating and discomfort.
So, loading up your plate with colorful veggies, enjoying delicious fruits, and opting for whole grains can make a world of difference in keeping your digestion happy and healthy during this phase of life. Trust me, your tummy will thank you for it!
Intermittent Fasting or Restricted Time Eating
Are you struggling with digestive issues and bloating during menopause? Well, let me share a game-changing approach that has worked wonders for me: intermittent fasting!
Intermittent fasting is an eating pattern that involves alternating between periods of fasting and eating. By giving your digestive system a break for 12-16 hours, intermittent fasting can provide benefits like improved digestion, hormone regulation, and reduced inflammation.
Just remember to consult with a healthcare provider to ensure it’s safe and suitable for you. This one change alone may be all you need for relief!
Decrease Stress
Increased stress and elevated cortisol levels can contribute to digestive issues such as bloating, stomach pain, and irregular bowel movements.
Managing stress is crucial for maintaining healthy digestion during menopause. Engaging in stress-reducing activities like meditation, yoga, or deep breathing exercises can help alleviate stomach issues.
Regular exercise is also beneficial for managing stress and improving overall digestive health.
By managing stress, women can promote a healthier balance of hormones and support optimal digestion during this transitional phase of life.
Limit Alcohol
I hate to be the bearer of bad news, but cutting back on the booze is essential for managing menopausal gut issues. Alcohol can be a troublemaker when it comes to digestion, causing irritation and inflammation that leads to bloating and indigestion.
But don’t worry, you don’t have to give it up completely! Just keep to one drink a day or less and make sure to stay hydrated with water or herbal tea to give your digestive system some much-needed TLC.
By keeping your alcohol intake in check, you’ll be taking a big step towards better digestive health and saying goodbye to those pesky stomach issues!
Hydration
Drinking plenty of water is essential for maintaining good digestive health, especially during menopause.
When you’re properly hydrated, it helps keep your digestive system running smoothly. Optimal water intake softens stool and supports regular bowel movements, preventing issues like constipation.
It also aids in the breakdown and absorption of nutrients from food, promoting overall digestion.
Additionally, hydration helps reduce the risk of bloating and gas by preventing water retention and promoting optimal gut function.
Pro-tip: The best way to stay properly hydrated is to sip on water or herbal tea throughout the day, rather than chugging large amounts at a time. Keep a glass of water by your side during the day and make an effort to sip on it every hour.
Get Quality Sleep
Getting a good night’s sleep can be a game-changer when it comes to managing those bothersome stomach issues during menopause. We all know it’s easier said than done, but trust me, it’s worth the effort!
Lack of sleep can amp up your stress levels and make your digestive problems go from bad to worse. So, how can you improve your sleep quality?
Start by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Wind down with some soothing meditation or deep breathing exercises to calm your mind and body.
And don’t forget the importance of regular exercise! It not only helps manage stress but also leads to better sleep.
Oh, and remember to steer clear of stimulants like caffeine and alcohol before hitting the hay.
Sweet dreams and a happy, well-rested tummy await!
Eat Smaller Meals
This is a case where size does matter! Opting for smaller meals throughout the day can be a game-changer.
Think about it – when you load up on big meals, it puts extra pressure on your poor digestive system, causing discomfort and bloating. When you enjoy smaller, more frequent meals, you give your digestion a break and keep blood sugar levels in check.
Increase Exercise
Exercise can be a secret weapon against stomach issues during menopause. It’s true!
Engaging in regular physical activity, like brisk walking, cycling, or swimming, can work wonders for your digestion. Not only does it get your body moving, but it also helps reduce inflammation in your gut, giving you some much-needed relief.
And guess what? Yoga can be your new best friend! Poses like the seated twist, cat-cow stretch, and downward dog are like magic for your digestive system.
Bitter Herbs
If you’re tired of dealing with digestive issues during menopause, I’ve got a natural solution for you: bitter herbs! These fantastic herbs, like dandelion, gentian, and chamomile, are like superheroes for your stomach.
They work their magic by giving your digestive system a boost, helping to ease bloating and constipation. But that’s not all! These herbs are also champions for your liver, helping it function better and flush out those unwanted toxins.
Fermented Foods
Did you know that adding fermented foods to your diet can be a tasty way to tackle stomach issues during menopause?
Fermented foods are packed with probiotics that support a healthy gut and improve digestion. Not only can fermented foods help reduce bloating caused by menopause, but they can also give your immune system a boost and reduce inflammation.
Healthy fermented foods include kimchi, kombucha, sauerkraut, miso, and yogurt. If you don’t like or can’t tolerate fermented foods, you may consider a probiotic supplement to add healthy bacteria to your gut.
Pro-tip: Choose naturally fermented, unpasteurized options without additives for maximum benefits.
Chew Food Well
This one seems obvious, but have you ever paid attention to whether you are actually chewing your food well? Once I started paying attention, I realized I had ALOT of work to do in this department!
Chewing food thoroughly has been a game-changer in supporting my digestion. It may seem simple, but it allows your body to break down food more effectively, reducing the likelihood of bloating and discomfort.
It also makes for a calmer and more mindful eating experience, which in turn reduces stress levels.
Sometimes the most simple changes have the biggest impact!
Menopause Stomach Issues and Digestion
Menopause and stomach issues can be uncomfortable and frustrating, but there are natural remedies that can help alleviate symptoms. Understanding the causes of stomach issues during menopause is the first step toward finding a solution.
Incorporating healthy lifestyle changes such as increasing fiber intake, decreasing stress levels, limiting alcohol consumption, and getting quality sleep can significantly improve digestive health.
Chew your food well and try including bitter herbs and fermented foods into your diet for better digestion.
By making gradual changes to your diet and lifestyle, you can reduce bloating, acid reflux, constipation, and other menopause-related stomach issues.
*If symptoms persist or worsen, it is essential to consult with a healthcare professional.
Health Hacks
Nutrition Newbie
Eat smaller meals, chew food well, and stop eating 2-3 hours before bedtime to allow your digestive tract to rest and heal.
Health Enthusiast
Consider intermittent fasting to improve digestion, reduce inflammation, and manage hormonal shifts. Aim for a 10-12 hour eating window.
Wellness Guru
Consider adding bitter herbs and fermented foods or probiotic supplements to your daily routine to improve digestion, ease bloating, and prevent constipation.
Pam is a Registered Dietitian Nutritionist with a Master’s of Public Health and a Certificate in Integrative and Functional Nutrition. Passionate about the science of health and nutrition, she loves to share her knowledge to help others live healthy, vibrant lives. When not working, Pam can be found hiking, traveling, and enjoying great-tasting, nutritious food.
