Menopause Bloating: Causes, Treatment, and What You Need to Know

Why Menopause Causes Bloating

During menopause, there is a sudden decline in the levels of oestrogen and progesterone, which causes menopausal symptoms. Though each woman experiences menopause differently, there are common symptoms, and bloating is one among them.

• The low levels of the sex hormones oestrogen and progesterone alter bowel function, disrupting digestion, increasing water retention and gas, and making you feel like your abdomen is swollen, tight or distended.
• Reduced oestrogen levels cause low gut motility or slow movement of food through your digestive tract, causing stagnation and accumulation of gas, resulting in bloating.
• Menopausal hormone changes affect your gut microbiome by reducing its diversity, leading to altered digestion, poor nutrient absorption, inflammation and increased gas production.
• Low oestrogen and progesterone levels lead to poor circulation, which causes the body to retain more water, leading to swelling or oedema, making you feel bloated.
• Menopause increases the levels of the stress hormone cortisol, which can also contribute to water retention and disrupt digestion, leading to bloating and gas.

Common Causes of Bloating During Menopause

Bloating can be an uncomfortable experience during menopause. Let us understand the causes that lead to it.

1. Hormonal Imbalance

Fluctuating levels of oestrogen and progesterone can cause your body to retain excess salts and water, causing the abdomen to feel bloated. It also slows down gut motility, leading to slow digestion, constipation, gas buildup and bloating.

2. Dietary Factors

• High-sodium foods like salty snacks, canned vegetables and pickled foods can cause your body to retain more water, leading to bloating.
• Though fibres are good for your digestive system, foods which are very high in fibre, like broccoli, cauliflower, cabbage, lentils, and Brussels sprouts, are hard to digest and cause gas and bloating.
• If you are lactose intolerant, consuming dairy products like milk, cheese, and yoghurt can cause abdominal discomfort, bloating and gas formation.
• Carbonated drinks like soda and sparkling water release carbon dioxide, which may get trapped in your gut, causing bloating and abdominal pain or discomfort.
• Consuming high-sugar foods can encourage the growth of harmful bacteria in your gut, worsening your digestive issues and bloating.

3. Gut Microbiome Changes

The hormonal fluctuations at menopause, along with your gut bacteria, can contribute to bloating during menopause. A study has shown that oestrogen increases gut microbiome diversity.

• When oestrogen levels fall during menopause, it causes an imbalance in your gut microbiome and reduces the microbial diversity by allowing harmful bacteria to grow and proliferate.
• This can lead to poor digestion and a weak gut barrier, allowing toxins and harmful bacteria from your gut to enter the bloodstream, causing inflammation.
• Poor gut health triggers the release of certain chemicals (neurotransmitters) that influence your brain through the gut-brain axis, causing irritability and low mood.

4. Weight Changes

• As you go through menopause and natural ageing, a shift in the distribution of your body fat occurs, causing more fat to be deposited around your belly. This can exacerbate the feeling of bloating.
• Weight gain around the lower abdomen can slow down digestion and cause constipation and gas, causing bloating.
• Hormonal changes and mood swings during menopause can change your eating habits. Increased consumption of comfort foods that are high in sugar, fats, or salt can cause bloating.

5. Chronic Conditions

Long-standing health conditions affecting your digestive system or hormone regulation can become more pronounced after menopause. Common chronic conditions that can lead to bloating during menopause are:

• Irritable Bowel Disease (IBD)

IBD causes irregular bowel movements, leading to diarrhoea or constipation, abdominal discomfort and bloating. All these symptoms aggravate during menopause due to the drop in oestrogen and progesterone.

• Diabetes

Uncontrolled or poorly managed diabetes can alter gut motility, cause slow digestion and gas formation and lead to bloating.

• Thyroid Issues

Thyroid issues like hypothyroidism slow down your metabolism and digestion. Hormone imbalance caused by this condition, along with those caused by menopause, can worsen your symptoms and lead to abdominal discomfort and bloating.

How to Relieve Menopause Bloating

Dietary Tips to Relieve Menopause Bloating

Dietary adjustments to reduce bloating during menopause include:

• Reduce sodium intake by cutting out salty snacks, pickles and canned vegetables. Low sodium levels can reduce water retention and bloating.
• Eating smaller quantities of food more frequently rather than a large quantity in one go can ease the digestive burden on your stomach and reduce bloating.
• Limit foods like broccoli, cabbage, cauliflower, lentils and onions.
• Increase fibre intake slowly and gradually, as too much fibre at once can cause indigestion. Fibre is good for maintaining a healthy gut microbiome and should be incorporated slowly into your diet.
• Stay hydrated by drinking plenty of water to prevent constipation that may arise due to low gut motility.
• Avoid dairy products like milk, cheese and yoghurt if you are lactose intolerant.
• Limit carbonated drinks as they can lead to excessive gas and abdominal discomfort.
• Include probiotics like yoghurt, fermented vegetables or probiotic supplements in your diet to maintain gut microbiome diversity.
• Reduce the consumption of processed foods, high-sugar foods, and alcohol as this can throw your gut microbiota off-balance by promoting the growth and proliferation of harmful gut bacteria, causing inflammation and bloating.

Exercises for Bloating Relief

Staying physically active during menopause can not only relieve bloating but also reduce the symptoms of menopause and improve your mental well-being. Exercise has the following benefits for your body:

• Improves digestion
• Promotes good gut motility
• Prevents constipation
• Improves mood and relieves stress
• Reduces fluid retention

Here are some exercises you can practise regularly to relieve abdominal discomfort and bloating:

• Aerobic exercises like walking, jogging, cycling or swimming can reduce sluggishness and promote gut motility, thereby reducing bloating.
• Gentle exercises like yoga or pilates can improve the digestive process and reduce gas formation.
• Practising stress-relieving techniques like yoga, meditation, mindfulness or engaging in your favourite hobbies can boost your mood, improve digestion and relieve bloating.

Medical and Natural Treatments for Bloating

Is menopause bloating troubling you? Though both natural and medical treatments can give you relief from the symptoms, you should consult a healthcare provider to know what’s right for you.

Medical Treatments for Menopause Bloating 

Probiotic Supplements

• These supplements introduce good gut bacteria and balance the gut microbiome, thereby relieving bloating.

Antacids

• Antacids neutralise excess stomach acids, which relieves indigestion and gas buildup. They reduce bloating by releasing trapped gas and ease the feeling of abdominal fullness.

Laxatives

• If you develop constipation, stool softeners or laxatives can help relieve it by regulating bowel movements.

Diuretics

• Diuretics are medicines that reduce fluid retention and swelling of the body by increasing your urine output. Water retention and bloating caused by hormonal changes during menopause can be relieved using diuretics.

Medication for Specific Health Conditions

• If bloating is caused by specific underlying health issues, specific treatments to relieve them become necessary.

Natural Remedies for Menopause Bloating Relief

Here are some herbal remedies that you can try out at home to relieve bloating: 

Herbal Teas

• Sipping on warm herbal teas prepared using digestion-stimulating and anti-inflammatory herbs like peppermint, ginger, cumin, coriander, or fennel can relieve bloating.

Warm Compress

• Applying a warm compress or heating pad on your abdomen can relax your abdominal muscles and relieve bloating and discomfort.

Cumin Seeds

• Studies have proven that cumin seeds can reduce abdominal pain and bloating. Chewing on a few cumin seeds can improve your digestion and give you quick relief from menopause bloating.

Medical methods and herbal remedies can ease abdominal bloating. However, if your symptoms persist, you should seek medical attention.

Lifestyle Changes to Prevent Bloating

Bloating during menopause can be prevented through simple yet very effective lifestyle changes. Incorporate these changes to stay bloat-free.

• Chew your food well before swallowing.
• Eat slowly, as it can reduce the amount of air swallowed.
• Eat your dinner at least 2 hours before you go to bed to prevent abdominal discomfort.
• Exercise regularly and stay physically active to improve your gut motility.
• Maintain a healthy body weight.
• Always sit upright while eating to prevent pressure on your stomach and intestines.
• Wear clothes that are not too tight at the waist, as it may worsen bloating.

When Is Medical Care Required? 

Bloating is usually not a cause for worry and can be prevented or treated using simple medicines, herbal remedies and lifestyle modifications. However, you should seek immediate medical attention if you notice these symptoms:

• Persistent bloating lasting for more than a few days.
• Abdominal pain, vomiting or sudden weight loss.
• Vaginal bleeding or unusual discharge.
• Severe constipation or diarrhoea, and blood or mucus along with stools.

Bloating is common after menopause due to hormonal changes that affect digestion. However, bloating may also be a result of digestive issues like IBS, food intolerances or even cancers. Timely medical care can help your doctor pinpoint the cause of your discomfort and treat it early.

Wrapping Up

Bloating is a common issue faced by almost half of the women at menopause. Hormonal fluctuations that happen within your body, along with dietary changes, can slow down digestion, causing bloating. 

While bloating can cause discomfort, it is usually not serious and can be treated as well as prevented through dietary adjustments, lifestyle modifications, and the inclusion of probiotics and herbal remedies. 

Ladies, prioritise gut health during menopause. Do not hesitate to get help, assuming that bloating is a part of menopause. Make sure you consult a doctor if your symptoms persist or affect the quality of your life.

For more guidance on natural ways to manage bloating, book an appointment with the Ayurveda and Yoga experts at Nirva Health!