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Many women in peimenopause and beyond ask how to reduce bloating in menopause. Fortunately, there are some natural remedies for menopausal bloating that can help alleviate the symptoms and make life more comfortable.
From dietary changes to lifestyle habits and specific gut loving foods, these menopause bloating relief strategies in this article can help reduce discomfort to make this stage of life more manageable.
Reducing bloat in menopause is an issue that is we often talk about in hushed tones among the women in my circle of friends. I hope this article may help a few of them.
You’ve just purchased the MOST GORGEOUS pair of jeans, a beautiful new shirt and belt to wear out for the monthly lunch with the girls.
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You wake up on the day to that all too familiar sensation of gurgling and pain in the stomach.
With a sigh, you revert to your uniform of stretchy leggings, long top and boots.
Sound familiar? Unfortunately, this scenario is all too common for a large number of women.
Most women will experience bloating. If you are lucky it isn’t frequent or severe but for some, it has a very negative impact on their lives.
How To Reduce Bloating In Menopause With Natural Remedies
As a bonus as well as menopause bloating relief these remedies will also help to reduce other menopause symptoms.
1. Stay Hydrated
Water is your best friend. It helps keep your digestive system running smoothly and ensures everything moves along as it should.
So go ahead and grab a glass of water right now – I’ll wait!
2. Fibre to the rescue
Kickstart your mornings with natural fiber.
Psyllium husk, found in products like Metamucil, is a fantastic option. Sprinkle it on your cereal or blend it into a smoothie.
You can also add raspberries to your breakfast or enjoy some avocado on a high-fiber muffin. Just remember to ease into higher fiber intake gradually and keep sipping on that water – it’ll help prevent any bloating.
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3. Watch out for FODMAPs
These tricky indigestible sugars can be bloating culprits.
- and wheat are among the usual suspects.
Even sugar alcohols found in sugar-free chewing gum and alternatives like xylitol, sorbitol, and mannitol can be problematic.
You don’t need to eliminate them completely; just pay attention to how they affect you and adjust your diet accordingly.
4. Say no to carbonation
Those fizzy drinks might be tasty, but they can lead to stomach bloating, especially when they’re loaded with sugar and carbon dioxide. So, try to limit your consumption.
5. Embrace probiotics
Probiotics are like the good guys in your gut, helping to keep the bad bacteria in check. Fermented foods are rich in probiotics, so think yogurt, kimchi, or sauerkraut. You can also consider a probiotic supplement.
See my post How To Improve Your Gut Health for a more in-depth list of fermented and other foods which benefit your gut.
6. Move that body
Exercise is your secret weapon. Walking is especially beneficial for keeping everything moving in your system. Yoga can help relieve gas and bloat, plus it’s great for reducing stress.
Now, if you’re looking for something more, there’s hormone replacement therapy (HRT). It’s a treatment that can help alleviate menopausal symptoms, including bloating. However, always consult with a healthcare professional before starting any hormone therapy.
Remember, my friend, everyone’s body is unique, so what works best for you might be a combination of these tips. Be patient, and you’ll find relief.
Is it bloating or weight gain?
While both of these issues are menopause symptoms bloating and weight gain are two very different things. Bloating is a temporary increase in the size of the stomach, caused by gas or fluid retention. Weight gain is an increase in body mass, due to the accumulation of fat tissue.
There are a few key ways to tell the difference between bloating and weight gain:
- Gaining weight is usually gradual while bloating can come on suddenly.
- Menopause weight gain is usually permanent while bloating is usually temporary.
- Weight gain generally affects the whole body, while bloating usually just affects the stomach.
- You can usually feel that you’ve gained put on weight, but bloating may not be noticeable until you see yourself in a mirror.
Does progesterone cause bloating during menopause?
Progesterone is a hormone that helps to regulate the menstrual cycle. It is secreted by the ovaries and levels fluctuate throughout the month. Progesterone levels are highest during the second half of the cycle, after ovulation has occurred.
The role of progesterone in bloating during menopause is not well understood. However, it is thought that declining levels of progesterone may play a role in the development of symptoms. Progesterone levels decline during menopause and this may lead to an imbalance with other hormones, such as estrogen. This hormonal imbalance is thought to be one of the main causes of menopausal symptoms, including bloating.
Reduce bloat easily with these food swaps in this free printable. This offers suggestions for swapping out foods that cause bloating for foods that will calm your digestions and stop the bloat.
Food swaps cheat sheet
Now you can keep your waistline, hormones, energy and family happy!
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What else causes menopause bloating in menopause?
- Digestive System: Factors like food retention and bacteria can contribute to bloating.
- Hormonal Changes: Lowering estrogen levels and food sensitivities may play a role.
- Irritable Bowel Syndrome (IBS): A condition affecting the large intestine, often manageable with diet and lifestyle changes.
- Water Retention: Hormonal changes can cause water retention.
- Stress: Stress negatively impacts digestion.
- Change in Diet: Dietary changes, including increased fiber and artificial sweeteners, can affect digestion.
Finding relief from menopausal bloating may require a combination of these tips. Remember, everyone’s body is unique. Be patient, and you’ll discover what works best for you.
I know first hand what it is like to suffer from bloating and the pain that trapped gas can cause. For me, it has been a combination of ALL of these tips which have provided the best solution.
There are still days the stretchy pants come out but they are far more rare.
Do you have some sure-fire tips that work for helping with easing bloat? Add them in the comments.