Perimenopause

Menopause Bloating: Causes, Symptoms, and Treatment

Zoe Kaplan

Menopause bloating can be an uncomfortable symptom during this transitional period, but there are lifestyle changes and supplements that can help you find relief.

Published:

Apr 18, 2024

Est. Read Time:

woman holding her stomach with both hands

Are you experiencing an uncomfortable feeling of tightness or swelling in your abdomen? If you’re feeling stomach discomfort and are in menopause—the 12 months after your last period—it could be menopause bloating.

Menopause happens when there are many hormonal changes in your body, which can lead to uncomfortable menopause symptoms like bloating (and hot flashes, insomnia, and even depression, among other things). If you’re feeling full or swollen in your stomach area, here’s what to look out for—and a variety of treatment options to help you find relief.

What is menopause bloating?

Menopause bloating is a feeling of abdominal distention caused by excess gas or fluid retention. Your stomach might feel tight, swollen or uncomfortable.

Symptoms of bloating may include:

Abdominal pain or discomfort
Feelings of excessive fullness
More frequent stomach rumbling
Excessive flatulence

Bloating typically comes and goes throughout the day. You might feel this symptom more intensely after you eat or drink certain meals.

Causes of menopause bloating

Menopause bloating is often caused by the hormonal fluctuations that occur during perimenopause and menopause. During this time, progesterone and estrogen decline to prepare for the end of the menstrual cycle.

>>MORE: Perimenopause vs. Menopause: What's the Difference?

Specifically, changes in estrogen levels can affect how your body retains water. When estrogen is high, your body retains more water, which can lead to bloating.

While menopause is a time associated with lower estrogen levels, these levels are still fluctuating. Peaks in estrogen levels may coincide with feelings of bloating.

Changes in hormones have also been associated with an increase in gastrointestinal symptoms, which include bowel discomfort, abdominal pain or discomfort, changes in bowel patterns, and bloating.

How long does menopause bloating last?

Menopause bloating can last anywhere from a few months to a few years, depending on the person.

Bloating tends to be more frequent during perimenopause, when hormone fluctuations are higher, then start to subside during and postmenopause.

Each bloating episode, however, should only last a few hours to a few days. Menopause bloating tends to occur around mealtimes, specifically when you’ve eaten a large amount of food, eaten quickly, or eaten foods that may trigger bloating.

If you’re experiencing bloating episodes for longer than a short period of time (a few hours to days), be sure to talk to a health professional.

Menopause bloating relief

There are several ways to find menopause bloating relief, from more simple lifestyle changes and supplements to medication.

Menopause bloating natural treatment

Natural remedies for menopause bloating focus on improving digestion and reducing water retention.

Diet changes: Limit or avoid foods that trigger bloating, like beans, dairy, lentils, carbonated drinks, cruciferous vegetables, onions, apples, and garlic.‍
Hydration: Drinking plenty of water can help reduce water retention and therefore bloating.‍
Exercise: Regular physical activity can help improve digestion and reduce gas retention. This exercise doesn’t need to be high intensity; even mild exercise has benefits.

Supplements for menopause bloating

While there’s no magic bullet for menopause bloating, certain supplements may offer some relief. Here are a few to consider:

Probiotics: Probiotics can help restore balance to your gut microbiome, which may reduce bloating and other digestive issues. ‍
Digestive enzymes: Digestive enzymes help break down food molecules, potentially easing bloating caused by difficult-to-digest foods.‍
Magnesium: Magnesium is a mineral that can help relax muscles, potentially reducing abdominal discomfort associated with bloating and helping with constipation.‍
Ginger: Ginger is a natural anti-inflammatory that can help to reduce bloating. ‍
Vitamin D: Vitamin D is important for bone health and may also help to reduce inflammation. A deficiency in vitamin D can be linked to bloating.

It’s always best to consult with your doctor before starting any new supplements, especially if you have any underlying health conditions or are taking medications.

Hormone replacement therapy for menopause bloating

Hormone replacement therapy (HRT) can help allieviate perimenopause and menopause symptoms by supplementing your body’s hormone production. Because symptoms often arise due to hormone fluctuations, HRT works to help re-balance those hormones to alleviate symptoms.

Hormone replacement therapy is an option to help combat menopause bloating; however, it’s crucial to consult with a healthcare professional first about risks and benefits. Unfortunately, bloating is sometimes a side effect of HRT—so relief is not guaranteed.

Menopause bloating: the bottom line

Menopause bloating can be an uncomfortable, frustrating menopause symptom. By understanding the causes and exploring different treatment options, you can find relief and feel more comfortable in your own skin, often with a few lifestyle changes or supplements. Talk to your doctor about your specific situation and develop a personalized plan to manage bloating and improve your overall well-being during menopause.

About the author

Zoe Kaplan is a writer and content strategist passionate about creating content that helps people navigate the world a little more easily. Zoe has worked across verticals, from women's career development to reproductive health. You can check out more of her work at zoeakaplan.com.

Sources

Heitkemper, M. M., & Chang, L. (2009). Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome?
Lenhart, A., Naliboff, B., Shih, W., Gupta, A., Tillisch, K., Liu, C., Mayer, E. A., & Chang, L. (2020). Postmenopausal women with irritable bowel syndrome (IBS) have more severe symptoms than premenopausal women with IBS.
National Center for Complementary and Integrative Health. (n.d.). Probiotics: What you need to know.
Stachenfeld N. S. (2008). Sex hormone effects on body fluid regulation.
Villoria, A., Serra, J., Azpiroz, F., & Malagelada, J. R. (2006). Physical activity and intestinal gas clearance in patients with bloating.

About the Oova Blog:
‍Our content is developed with a commitment to high editorial standards and reliability. We prioritize referencing reputable sources and sharing where our insights come from. The Oova Blog is intended for informational purposes only and is never a substitute for professional medical advice. Always consult a healthcare provider before making any health decisions.

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