Bloating is a very common menopause symptom, which can be experienced in any stage of menopause and is often mistaken for general weight gain. If you suspect you’re experiencing menopause bloating, you may be wondering how to know for sure what’s causing it, why it’s happening to your body and how you can manage it effectively.
In this guide, healthcare experts at Supplement Hub share their professional insight on spotting menopause bloating, causes and treatments for you to consider.
Bloating in Menopause - Why Does It Happen?
There are a few factors at play when it comes to why menopause bloating happens in the first place. Menopause bloating really boils down to three key issues, including:
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Hormone levels: During perimenopause and menopause, your hormones fluctuate, particularly your estrogen and progesterone hormones. This can cause the body to hold onto more water and slow down digestion, leading to bloating.
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Water retention: Water retention is one of the main causes of bloating and can be caused by a number of different things. As mentioned in the point above, hormone levels during perimenopause and menopause have a lot to do with it, but dehydration, too much salt in your diet, or lack of exercise also lead to water retention.
- Gas retention: Gas retention is another common contributor to menopause-related bloating. Gas-producing foods, fizzy drinks, swallowing air (such as when using a straw or chewing gum), underlying digestive issues like IBS, or imbalances in the gut microbiome can all lead to bloating.
Being aware of the triggers and understanding why menopause bloating happens is the first step to managing your symptoms. Read on for more on how to spot menopause bloating and the natural remedies and simple treatments you can use, to stop menopause bloating in its tracks.
How to Spot Menopause Bloating
Unlike ordinary weight gain, menopause bloating often comes on suddenly and can cause your stomach to feel tight, swollen and generally uncomfortable. It is usually accompanied by a feeling of pressure or unusual ‘fullness’, rather than consistent fat accumulation in ordinary weight gain.
Menopause bloating generally occurs only around the stomach area, so you might also notice your clothes feeling snug around your waist, even if your overall weight hasn't changed. Additionally, you will typically experience the symptoms of menopause bloating more prominently later in the day.
To recap, you’re looking out for:
- Bloating that comes on suddenly
- A tight, swollen and uncomfortable feeling in your stomach
- Pressure or a feeling of unusual fullness
- Bloating in the stomach area much more than other areas
If you suspect that your bloating could be due to perimenopause or menopause, it could be useful to keep a diary of your symptoms, noting timings of flare ups and timelines of how you’ve felt.
If bloating persists or becomes severe, consult a doctor. Working with healthcare professionals, you will be able to work out if your bloating is menopause-related or caused by something else, and get the treatment you need swiftly.
How to Treat Menopause Bloating
If you’re experiencing bloating in menopause, fear not. Simple changes to your lifestyle can help reduce your symptoms, and the right supplements can make you feel like yourself again.
Natural Remedies
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Make dietary changes
If you don’t already get a diet that’s rich in fruits, vegetables, whole grains and lean proteins, try to incorporate more of these into your diet. This can help with other menopause symptoms like hot flushes, too! Processed foods, as well as cabbage and beans can also lead to gas, so you may want to minimise these in your diet.
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Limit your caffeine and alcohol intake
Staying hydrated is a great way to reduce bloating, but unfortunately, caffeine and alcohol are dehydrating drinks, and a no-go for managing bloating. Water is key!
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Exercise
It will come as no surprise, but exercise is a great way to reduce bloating. Just 30 minutes of moderate-intensity exercise per day can make a massive difference.
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Natural probiotics
Working on a healthy gut is important in managing your menopause bloating. Foods such as kimchi, yoghurt and kefir are naturally rich in probiotics, however you can take probiotic supplements to help you along your way too.
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Reduce your air intake
Things like chewing gum and using a straw for your drinks can lead to an increased air intake, which promotes bloating.
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Reduce your salt intake
Fresh, whole foods contain much less salt than highly processed foods, so opt for these to reduce your bloating.
Menopause Bloating Supplements
If you need a little support along the way, supplements can be an extremely effective way to manage menopause bloating. If you’re looking for the right supplements, you should consider those which contain:
- Probiotics - to help improve gut health and reduce any inflammation.
- Magnesium - to relax intestinal muscles and reduce your water retention.
- Fibre – to support regular bowel movements and reduce bloating caused by constipation.
- Ginger or peppermint extract – to calm the digestive tract and reduce gas and bloating.
- Turmeric – for its anti-inflammatory properties, which can support gut health and overall digestion.
- Digestive enzymes - to help break down food and reduce discomfort.
Find the right menopause supplement for bloating today, by browsing our wide range of specially selected supplements. We carefully select menopause supplements from reputable brands that you can trust including New Roots, Vitanica and Wild Nutrition.
Remember, if you’ve already finished your menopause journey, but are still experiencing the uncomfortable bloating feeling, make sure to take a look at our post menopause supplements for targeted help when you need it most.