How to relieve Menopause Bloating

If your stomach seems to swell as the day goes on, your clothes suddenly feel uncomfortable around your middle, or you're waking up feeling relatively flat only to look several months pregnant by bedtime, you're definitely not alone.

Bloating is a really common complaint during perimenopause and menopause.

Hormonal changes can affect digestion, bowel movements, fluid balance and the way your body responds to stress. 

At the same time, factors such as constipation, diet changes, food intolerances, reduced movement, poor sleep and stress can all contribute to bloating.

And sometimes it's not one thing at all. You can have several factors working together to leave you feeling uncomfortable, swollen and frustrated with your body.

Some of the most useful strategies are surprisingly simple: staying hydrated, getting enough fibre, moving your body, walking after meals, eating in a calm state, managing constipation and identifying foods that don't agree with you.

For some women, treating their menopause symptoms with HRT may also help, particularly when hormonal changes are contributing to digestive symptoms.

In this guide, I'll explain why bloating can happen during perimenopause and menopause, how to tell bloating from weight gain, what you can do to reduce it and when persistent bloating needs to be checked by your GP.

Before we dive in, I created this FREE Menopause Health Guide to give you a head start with your menopause health.

(This page may contain affiliate links and as an Amazon Associate I earn from qualifying purchases)

Can Menopause cause Bloating?

Yes, menopause can be associated with bloating…but hormones aren't always the whole story.

During perimenopause, oestrogen and progesterone fluctuate considerably. These hormonal changes can affect fluid balance and can also influence how your digestive system functions.

Some women notice that their digestion changes during perimenopause, including increased constipation, changes in bowel habits, gas and bloating.

There can also be changes to the gut microbiome during the menopausal transition, although we're still learning about exactly how these changes relate to menopause symptoms.

And then there's stress.

Perimenopause can be a particularly stressful time. Poor sleep, changing hormones, life circumstances and menopause symptoms themselves can all increase your stress levels. 

The gut and brain are closely connected, and stress can affect how your digestive system functions, potentially contributing to bloating, abdominal discomfort, constipation or diarrhoea.

Your gut health can also play an important role in how you feel during perimenopause and menopause.

If you're experiencing bloating alongside constipation, changes in bowel habits or other digestive symptoms, I've written a separate guide to Gut Health in Menopause where I look more closely at how menopause can affect your digestive health and what you can do to support your gut. 

Your hormones, digestion, bowel habits, diet, hydration, movement, stress and sleep can all play a part.

This is also why there isn't one magic food, supplement or ‘detox’ that will fix bloating for everyone. The most effective approach is usually to work out what's contributing to your symptoms and then make a few targeted changes.

What does Menopause Bloating feel like?

Bloating is a feeling that your tummy is full and uncomfortable.

In other words, it’s where your abdomen is swollen, where the pain can be mild to intense and it can gradually get worse throughout the day.

Women experience it as:

• swollen stomach

• looking "like I'm pregnant"

• tight clothes

• trapped wind

• abdominal pressure

• worsening as day goes on

It’s extremely common.

Your pain and discomfort may also be accompanied by your tummy rumbling, burping or trapped wind.

Bloating often gets worse in perimenopause or menopause.

Make sure you follow the NHS advice and see a GP if:

• you've been feeling bloated for 3 weeks or more

• you feel bloated regularly (more than 12 times a month)

• you've tried changing your diet but keep feeling bloated

• you have a swelling or lump in your tummy

• you have bloating along with being sick, diarrhoea, constipation, weight loss or blood in your poo

• you find it difficult to move or do daily activities because you’re bloated

Or call 999 or go to A&E if:

• you have a stomach ache that came on very suddenly or is severe

• it hurts when you touch your stomach

• you're vomiting blood or your vomit looks like ground coffee

• your poop is bloody or black

• you cannot pee, poo or pass wind

• you cannot breathe

• you have chest pain 

Other causes of Menopause Bloating

Although hormonal changes can contribute to bloating, they're certainly not the only possible cause.

Sometimes the reason you're bloated has very little to do with your menopause at all.

Here are some of the most common things worth considering.

Constipation

Constipation is a really common cause of bloating.

When stool moves more slowly through your digestive system, it can lead to abdominal discomfort, fullness and trapped gas. Hormonal changes, changes in activity levels, diet, hydration and some medications can all contribute to constipation.

Pelvic organ prolapse can also affect bowel function. A prolapse happens when one or more of the pelvic organs, such as the bladder, bowel or uterus, bulge down into the vagina because the tissues and muscles supporting them have weakened.

A prolapse can sometimes make it more difficult to empty your bowel completely, which may contribute to constipation, straining, bloating or a feeling that you still need to go after opening your bowels.

If you're regularly struggling with constipation, particularly if you have a feeling of pressure or heaviness in your pelvis, a bulge or something "coming down", or difficulty emptying your bowel, speak to your GP or a pelvic health physiotherapist.

If you're regularly struggling to open your bowels, don't just focus on the bloating.

Addressing the constipation and finding out what's causing it may make a significant difference to how your stomach feels.

Food intolerances and sensitivities

Some foods can cause bloating, gas or abdominal discomfort in certain people.

Lactose intolerance, for example, can cause digestive symptoms after consuming dairy products. Some people also find that particular carbohydrates or foods containing fermentable carbohydrates trigger bloating.

However, it's worth being cautious about eliminating lots of foods from your diet without a clear reason.

If you suspect that a particular food is causing your symptoms, keeping a food and symptom diary can help you identify patterns. If symptoms are persistent or you're struggling to work out what's causing them, speak to your GP or a registered dietitian.

Coeliac disease

Coeliac disease is an autoimmune condition in which eating gluten causes damage to the lining of the small intestine.

It can cause symptoms including bloating, abdominal pain, diarrhoea, constipation, wind and fatigue.

If you think you might have coeliac disease, speak to your GP about testing. Don't remove gluten from your diet before being tested, because this can affect the accuracy of the test.

Not getting enough fibre 

Most people in the UK eat significantly less than the recommended 30g of daily fibre.

This can mean slow digestion, constipation and bloating. Here is a helpful article from the BBC:

‘How hard is it to consume the recommended amount of fibre every day?’

Fizzy drinks and swallowing air

The carbon dioxide gas in fizzy drinks can be a cause of bloating so cutting down on these could help.

Chewing gum or eating too fast can also lead to bloating. 

Medications and Supplements

Some medications and supplements can cause digestive symptoms such as constipation, gas or bloating.

For example, iron and calcium supplements can cause constipation in some people, and some medications can affect bowel movements or digestion.

If you noticed your bloating started after beginning a new medication or supplement, don't stop prescribed medication without speaking to your healthcare professional. Instead, discuss whether there are alternative options or ways of managing the side effects. 

Stress and your gut

Your gut and brain are closely connected, which is why stress can have such a noticeable effect on your digestion.

You may find that you're more prone to bloating, abdominal discomfort, constipation or diarrhoea when you're under pressure.

This doesn't mean your symptoms are "all in your head". The gut-brain connection is a real part of how your digestive system functions.

It's one of the reasons that looking after your stress levels and how you eat, as well as what you eat, can be an important part of managing bloating.

How long does Menopause Bloating last?

Unfortunately, there's no simple answer to this question! Menopause bloating can come and go throughout perimenopause and menopause.

For some women, bloating may only last a few days at a time and appear alongside other hormonal symptoms such as breast tenderness, mood changes or hot flushes.

For others, it can become a more persistent problem that lasts for weeks or even months.

The reason menopause bloating can be so unpredictable is that it's often caused by a combination of factors rather than a single issue.

Fluctuating oestrogen levels can affect water retention, digestive function and gut health. Stress, constipation, dietary changes and food intolerances can also contribute.

Many women notice that their bloating is worse during perimenopause when hormone levels are fluctuating dramatically.

Once hormone levels settle after menopause, some women find their symptoms improve. However, others continue to experience bloating due to ongoing digestive issues, lifestyle factors or changes in body composition.

By improving hydration, increasing fibre gradually, supporting gut health, managing stress and identifying any food triggers, many women notice significant improvements. Find out more about what will help below.

If you've been experiencing persistent bloating for more than three weeks, or your symptoms are worsening, it's important to speak to your GP to rule out other causes.

Menopause Bloating vs Weight Gain: How Can You Tell the Difference?

One of the most common questions I hear is:

"Am I bloated, or am I gaining weight?"

The truth is that menopause bloating and menopause weight gain can look very similar, but they're not the same thing.

Menopause bloating is usually caused by water retention, trapped gas or digestive changes.

It often appears suddenly and may fluctuate throughout the day. You might wake up with a relatively flat stomach and find that by evening your abdomen feels swollen, tight or uncomfortable. Clothes may feel tighter, but then fit normally again the next day.

Weight gain, on the other hand, tends to happen gradually over time. It doesn't usually change dramatically from morning to evening. Menopause-related weight gain is often linked to hormonal changes, age-related muscle loss, reduced activity levels, poor sleep, stress and changes in metabolism.

Here are some clues that bloating may be the main issue:

• Your stomach feels hard, swollen or uncomfortable.

• The size of your abdomen changes throughout the day.

• You experience trapped wind, burping or digestive discomfort.

• Certain foods seem to trigger symptoms.

• Your weight remains relatively stable.

Signs that weight gain may be contributing include:

• A gradual increase in weight over several months.

• Clothes becoming consistently tighter.

• Increased body fat around the abdomen, hips or thighs.

• Little variation in stomach size throughout the day.

It's also important to remember that both can happen at the same time. Many women experience increased abdominal fat alongside bloating during perimenopause and menopause, making it difficult to tell them apart.

If you're unsure, try keeping a symptom diary for a few weeks. Record what you eat, your activity levels, digestive symptoms and any changes in your weight or waist measurement. Patterns often become clearer when you track them over time.

Most importantly, don't assume that every change around your middle is simply "menopause weight gain". Persistent bloating should always be investigated, especially if it is new, severe or accompanied by other symptoms.

My own experience of Menopause Bloating

I know how frustrating menopause bloating can be because I've experienced it myself.

When my own perimenopause symptoms were at their worst, bloating was one of the symptoms I really struggled with.

I could wake up feeling relatively comfortable and then, by the end of the day, my stomach would feel swollen, uncomfortable and completely different.

I was in a stressful job, not eating well and confined to a desk for hours on end with no movement.

Like many women, I initially wondered whether I was simply gaining weight. But over time I started to recognise that there was more going on.

Hormonal changes, stress, changes in my digestion and the way I was eating were all part of the picture.

As a Menopause Wellness Practitioner, the biggest mistake I now see is women searching for a quick fix when the real solution usually involves improving gut health, stress management, hydration and overall lifestyle habits consistently over time.

What’s the best way to relieve menopause bloating?

There isn't one single treatment that will work for every woman with menopause bloating.

The most useful approach is to look at the factors that could be contributing to your symptoms and make a few changes at a time.

You don't need to completely overhaul your diet, cut out carbs or live on green juice!

Start with the basics and give your body time to respond.

Stay hydrated

It sounds simple, but getting enough fluid is important for healthy digestion and regular bowel movements.

When you're dehydrated, your stools can become harder and more difficult to pass, which can contribute to constipation and bloating.

Aim to drink regularly throughout the day. Around 6–8 glasses of fluid a day is a useful general guide, although your individual needs will vary depending on factors such as your activity levels, the weather and your overall diet.

Water is a great choice, but tea and other drinks can also contribute to your overall fluid intake.

If you're increasing your fibre intake, staying well hydrated becomes particularly important.

Get enough fibre…but increase it gradually

Fibre is important for your digestive health and can help keep your bowel movements regular.

The general recommendation for adults in the UK is around 30g of fibre a day.

Good sources include:

• oats and wholegrains

• fruit and vegetables

• beans and lentils

• nuts and seeds

• potatoes with their skins

However, if your current diet is relatively low in fibre, don't suddenly jump from 10g to 30g overnight!

Increasing fibre too quickly can actually make bloating and gas worse while your digestive system adjusts.

Increase it gradually, drink plenty of fluid and pay attention to how your body responds.

Look at your bowel habits

It can be a difficult subject but if you're constipated you need to deal with the constipation first.

Ask yourself: How often am I opening my bowels? Is it difficult to go? Am I straining? Do I feel as though I haven't completely emptied my bowel?

These can all be useful clues.

Regular movement, enough fluid and gradually increasing fibre can help, but persistent constipation may need further investigation.

And remember that pelvic organ prolapse can sometimes affect how easily you empty your bowel. If you're experiencing pelvic pressure, a vaginal bulge or difficulty emptying your bowel, speak to your GP or a pelvic health physiotherapist.

Identify your food triggers

There is no universal list of "foods that cause menopause bloating".

You may find that certain foods trigger your symptoms while someone else can eat exactly the same food without any problems.

Common triggers can include fizzy drinks, very large meals and particular foods that are difficult for you personally to digest.

Rather than immediately cutting out lots of foods, try keeping a simple food and symptom diary for a couple of weeks.

Look for patterns rather than blaming a single food after one uncomfortable meal.

And please don't feel that you need to eliminate whole food groups without a good reason.

Restrictive diets can make it harder to get the protein, fibre and nutrients you need during menopause.

Eat slowly and in a calm state

How you eat can matter as well as what you eat.

If you're rushing your meals, eating at your desk, scrolling on your phone or eating when you're feeling stressed, you're unlikely to be giving your digestion much attention.

Your gut and brain are closely connected, and stress can influence digestive function.

Before you eat, try taking a few slow breaths and giving yourself a moment to pause.

Then slow down, chew your food thoroughly and give yourself time to enjoy your meal.

You don't need to turn every meal into a meditation session. Even a couple of minutes to move from "rushing around" mode into a calmer state can be a useful habit to experiment with.

Take a walk after eating

You don't need to do a hard workout to support your digestion.

A 10–15 minute gentle walk after a meal can encourage movement through your digestive system and may help with feelings of fullness and bloating.

It can be as simple as walking around the block, taking the dog out or walking around the garden.

There's another benefit too: getting outside and moving after a meal can help you break up long periods of sitting and may help you feel more relaxed.

Keep moving

Regular physical activity is good for your overall health and can also support healthy digestion and bowel function.

Walking, swimming, cycling, yoga and strength training can all form part of an active lifestyle during menopause.

You don't have to exercise specifically to "burn off" what you've eaten.

Think about movement as something you're doing for your health, strength, mobility, digestion and wellbeing.

Even on days when you don't have the energy for a full workout, a short walk is better than nothing.

Manage your stress

Stress doesn't cause all bloating, but it can definitely affect your digestive system.

The gut-brain connection means that periods of stress can influence bowel movements, abdominal discomfort and how your digestive system feels.

Find ways of bringing more calm into your day that actually work for you.

That might be:

• walking

• breathing exercises

• yoga

• meditation

• spending time outdoors

• listening to music

• reading

• having a bath

• talking to someone

• simply giving yourself some uninterrupted time

There is no prize for being permanently busy.

Be mindful of salt

Eating a lot of salt can cause your body to retain fluid, which may leave you feeling puffy or swollen.

You don't need to eliminate salt from your diet (sodium is an essential nutrient) but it is worth being mindful of how much you're getting, particularly from processed and highly salted foods.

Cooking more meals from scratch and using herbs, spices, garlic, lemon and other flavourings can help you reduce your reliance on added salt without making your food boring.

Consider fermented foods

Fermented foods such as live yoghurt, kefir and some fermented vegetables can form part of a healthy, varied diet and provide live microorganisms.

However, more isn't necessarily better when it comes to gut health.

If you're already very bloated, suddenly adding large quantities of fermented foods may actually make you feel worse.

Introduce them gradually and see how you respond.

And remember that foods containing probiotics aren't a guaranteed treatment for menopause bloating. Your overall dietary pattern matters much more than one particular "gut health" food.

Try abdominal massage

Some women find that gentle abdominal massage helps with feelings of bloating and constipation.

You can use gentle, circular movements across your abdomen to encourage relaxation and potentially help with the movement of gas and stool through the digestive tract.

If you have unexplained, severe or persistent abdominal pain, however, don't try to massage it away, get medical advice.

What about apple cider vinegar?

You've probably seen apple cider vinegar recommended online as a remedy for bloating and poor digestion.

The evidence isn't strong enough to say that apple cider vinegar treats menopause bloating, but some people like to experiment with a small amount before a meal.

If you want to try it, always dilute it well in water and never drink it neat. Its acidity can damage tooth enamel and irritate your mouth or throat.

It may also aggravate symptoms in people who experience acid reflux or have a sensitive stomach.

So think of apple cider vinegar as an optional experiment, not something you need to take to have a healthy digestive system.

What about digestive enzymes?

Digestive enzymes are substances that help break down the food we eat so that our bodies can absorb nutrients.

Your digestive system naturally produces enzymes, including enzymes that help digest carbohydrates, proteins and fats.

You may also see digestive enzyme supplements marketed as a solution for bloating.

However, not everyone needs digestive enzyme supplements, and taking one isn't necessarily going to solve the underlying cause of your bloating.

There are situations where a particular enzyme can be useful. For example, people who don't produce enough lactase may benefit from a lactase supplement when consuming dairy products.

If you regularly experience bloating, gas or abdominal discomfort after eating, investigate what might be causing your symptoms rather than automatically taking a digestive enzyme supplement.

Probiotics and supplements

Probiotic supplements are another popular option for bloating.

Some specific probiotic strains may help particular digestive symptoms, but probiotics aren't a one-size-fits-all solution and the evidence varies between products and strains.

If you want to try a probiotic, look for a reputable product and give it enough time to see whether it makes a difference. If it doesn't help, there's no reason to keep taking it indefinitely.

You may also see supplements marketed specifically for "menopause bloating". Be cautious about products making dramatic claims or promising to "detox" your hormones or gut.

More supplements don't necessarily mean better health.

Natural remedies for bloating

Some people find certain herbal remedies useful for occasional digestive discomfort.

Peppermint, for example, can have an antispasmodic effect and peppermint oil preparations are sometimes used for symptoms associated with IBS.

Ginger and chamomile tea are also popular choices and can be a pleasant way to increase fluid intake and create a calming routine.

If you have reflux, however, peppermint may make symptoms worse.

And if you're experiencing persistent or unexplained bloating, don't rely on natural remedies to mask the symptoms. Find out what's causing them.

Could HRT help with menopause bloating?

If hormonal changes are contributing to your symptoms, HRT can be helpful for some women.

HRT is one of the most effective treatments we have for many menopause symptoms, and some women notice improvements in bloating and other digestive symptoms when their menopause symptoms are better controlled.

HRT isn't a specific treatment for every type of bloating though.

It's also worth knowing that some women experience bloating, breast tenderness or fluid retention when starting HRT or changing their dose. These symptoms may settle as your body adjusts, but if they are persistent or troublesome, speak to your GP or menopause specialist.

Finding the right HRT can sometimes involve a little trial and error. The type of HRT, dose and delivery method can all make a difference to how you feel.

So if you think hormones could be contributing to your bloating, it's worth discussing your symptoms as part of your overall menopause treatment rather than simply assuming you need a different diet.

You don't have to manage menopause symptoms "naturally" at all costs.

Lifestyle and nutrition can make a huge difference to your health, but medical treatment can also be an important part of the picture when it's appropriate for you.

What tools or resources would help to overcome my menopause bloating?

The best menopause bloating tools will help you manage it in a safe and sustainable way. 

Here are some of my favourites and how I use them:

• 'Eat Yourself Healthy' by Dr Megan Rossi' - along with 50 of Dr Rossi's gut-friendly recipes, Eat Yourself Healthy also includes expert advice on how to deal with common complaints such as IBS and bloating, diagnose food intolerances and manage good gut health with sleep and exercise routines.
  

• This article from health science company, Zoe, outlines some lifestyle tips and the best foods to eat to support your “good” gut bacteria and improve your gut health. ZOE ‘How to improve your gut health’

• The Dr Louise Newson Podcast - Dr Louise is joined by The Gut Experts who are passionate about digestive health and helping women with debilitating bloating and irritable bowel syndrome.

• If you wanted to give probiotics a go then 'The Better Gut Probiotic for (Peri)menopause' is a great option. It's a science-backed, doctor-endorsed probiotic blend of six bacterial strains that have all been scientifically shown to help alleviate menopausal symptoms by supporting the gut health of menopausal women.
  

I hope you find them helpful.

Frequently Asked Questions (FAQs)

Does HRT help with menopause bloating?

Hormone replacement therapy (HRT) can help alleviate bloating and other menopause symptoms by balancing hormone levels.

It's best to consult with a menopause specialist to determine if HRT is a suitable option for you.

What foods should you avoid during menopause bloating?

Common culprits include processed foods, high-sodium meals, fizzy drinks and foods like beans or certain vegetables.

Identifying and avoiding your food triggers is key to reducing bloating.

Keep a food diary and write down everything you eat and drink, along with any symptoms of bloating you experience.

Review your diary after a couple of weeks to identify any patterns or specific triggers.

Can stress make menopause bloating worse?

Absolutely. Increased levels of the stress hormone cortisol can disrupt digestion, causing or worsening bloating.

Try mindfulness, regular exercise and hobbies that are calming.

What are some menopause bloating cures?

Increasing fibre intake, staying hydrated and getting regular physical activity help improve digestion and reduce bloating.

Probiotics, found in supplements or foods like yogurt, support gut health and can alleviate bloating.

Mindful eating, such as chewing food thoroughly and eating slowly, also aids digestion. Natural remedies like peppermint tea or capsules offer quick relief.

HRT can help balance hormones which may reduce bloating as part of managing other menopausal symptoms.

Reducing stress through relaxation techniques and avoiding common triggers like carbonated drinks and high-sodium foods further supports bloating management during menopause.

What are the best supplements for menopause bloating?

Probiotics are beneficial bacteria that support a healthy gut microbiome, which can help reduce bloating.

Including probiotic-rich foods like yogurt, kefir, and fermented vegetables in your diet, or taking a probiotic supplement, can promote better digestion and reduce bloating.

If you wanted to give probiotics a go then 'The Better Gut Probiotic for (Peri)menopause' is a great option.

It's a science-backed, doctor-endorsed probiotic blend of six bacterial strains that have all been scientifically shown to help alleviate menopausal symptoms by supporting the gut health of menopausal women.

How long does menopause bloating last?

The duration varies for each woman but it can fluctuate throughout perimenopause and menopause. Follow the advice in this blog post and you should soon find relief from your menopause bloating.

Can menopause bloating be mistaken for weight gain?

Yes, menopause bloating can make you feel and look as if you've gained weight, but it's usually due to water retention and trapped gas, rather than fat.

Need personalised support with your menopause symptoms?

If you're struggling with bloating, or you're dealing with a whole collection of menopause symptoms and aren't sure what to tackle first, you don't have to work it all out on your own.

As a Menopause Wellness Practitioner, I can help you look at the bigger picture, including your symptoms, nutrition, lifestyle, wellbeing and treatment options.

Rather than giving you another generic list of things to try, we'll look at what's happening for you and identify some realistic changes that could help you feel more in control of your menopause.

My Menopause Clarity Session is a one-hour personalised session where we can explore what's going on, what may be contributing to your symptoms and what your next steps could be.

It's particularly useful if:

• you're feeling overwhelmed by menopause information

• you're not sure which symptoms to tackle first

• you're wondering whether your diet could be affecting how you feel

• you're struggling with bloating, sleep, energy, mood or other menopause symptoms

• you're considering HRT or want to understand your treatment options better

• you've tried lots of things but aren't sure what's actually helping

• you simply want a clear, realistic plan rather than another list of things to do

You don't need to have everything figured out before we talk.

Sometimes having someone help you step back, look at the whole picture and work out what matters most can make all the difference.

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DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.