Experiencing bloating during perimenopause can be uncomfortable and frustrating. One of the most prominent perimenopausal and menopausal symptoms in my practice is bloating.
As a woman approaches menopause, hormonal changes can cause abdominal discomfort, gassiness, a feeling of fullness, and temporary weight gain.
Understanding the causes of bloating and implementing effective relief strategies can make perimenopausal bloating more manageable and improve overall well-being.
Key Takeaways:
- Bloating is a common symptom experienced during perimenopause, characterized by abdominal discomfort, gassiness, and temporary weight gain.
- Hormonal fluctuations, particularly changes in estrogen levels, can contribute to bloating during perimenopause.
- Bloating and weight gain are different, with bloating being temporary and fluctuating throughout the day.
- Other factors such as diet changes, slowed digestion, stress, swallowing air, and certain health conditions can also contribute to bloating.
- Making lifestyle changes like staying hydrated, engaging in regular physical activity, and making dietary and lifestyle adjustments can provide relief from bloating.
Understanding Bloating During Perimenopause
What is Bloating?
Bloating refers to the uncomfortable pressure and fullness in the abdominal area caused by excess air or fluid in the gastrointestinal tract.
The Role of Hormones in Bloating
During perimenopause, hormonal fluctuations, particularly changes in estrogen levels, can contribute to bloating. Estrogen affects fluid balance in the body, leading to water retention and bloating. In perimenopause, estrogen is on a big rollercoaster constantly fluctuating within each menstrual cycle but also month to month. In some months, estrogen is higher or lower than in others.
Distinguishing Between Bloating and Weight Gain
It’s important to distinguish between perimenopause weight gain and bloating, as they can often be confused. I see this commonly with women in my practice. They are unsure if the increase in the midsection is due to actual weight gain or just bloating.
Bloating is temporary and fluctuates throughout the day, while weight gain is a more persistent change in body composition. Bloating is caused by excess air or fluid, while weight gain is a result of an increase in body fat or muscle mass.
Weight gain and bloating cause a lot of women to lack confidence in themselves and feel frustrated in perimenopause.
Identifying the Causes of Perimenopause Bloating
Perimenopause bloating can occur due to various underlying causes. Hormone fluctuations, particularly changes in estrogen levels, play a significant role in the development of bloating during this phase. The fluctuating hormone levels can disrupt the natural balance in the body, leading to water retention and gastrointestinal discomfort.
In addition to hormonal changes, other factors can contribute to perimenopause bloating:
- Changes in Diet: Dietary choices can impact bloating. Consuming foods that are high in salt, sugar, or even sometimes fiber can worsen bloating symptoms. Certain foods, such as beans, broccoli, and fatty or fried foods, are known to cause bloating in some individuals.
- Slowed Digestion: During perimenopause, the digestive system may experience reduced efficiency, resulting in slower digestion. This can lead to the buildup of gas and bloating.
- Stress: Stress can have a direct impact on the digestive system, leading to bloating and other digestive issues. Perimenopausal women may experience increased stress due to hormonal imbalances and other factors, exacerbating bloating symptoms. I also call this phase of life “the era of responsibility.” In our late 30’s, 40’s, and 50’s, we are taking care of kids, have careers, relationships, lots of changes, aging parents, mortgages, etc. There’s a lot on our plates in addition to changing hormone levels. All of this adds up and contributes to all the hormonal symptoms.
- Swallowing Air: Eating or drinking quickly, not chewing our food enough, multitasking while eating, chewing gum, or using straws can cause excess air to be swallowed, leading to bloating.
- Certain Health Conditions: Gastrointestinal disorders can contribute to bloating. It is important to consider these underlying conditions when addressing perimenopause bloating.
Understanding the various causes of perimenopause bloating can help individuals take proactive measures to manage and alleviate the symptoms. By addressing hormone fluctuations, making dietary adjustments, managing stress, and seeking appropriate medical guidance, it is possible to find relief from perimenopause-related bloating.
Effective Lifestyle Changes for Bloating Relief
During perimenopause, implementing certain lifestyle changes can help provide relief from bloating. These changes involve incorporating habits that promote optimal digestion and reduce bloating symptoms. Here are some effective strategies:
Hydration and Its Impact on Bloating
Staying hydrated is essential for maintaining healthy digestion and preventing water retention which can contribute to bloating. Drinking an adequate amount of water throughout the day helps flush out toxins, promotes regular bowel movements, and supports overall digestive health.
TIP | Aim to drink half your body weight in ounces of water per day, and increase your intake if you engage in physical activity or are in a hot climate. You might also consider adding electrolytes one time per day well. Electrolytes are important minerals that will help your body in tons of ways as well.
The Importance of Regular Physical Activity
Engaging in regular physical activity is beneficial for maintaining proper digestion and reducing bloating. Exercise stimulates the muscles in your digestive system, promoting efficient movement and preventing stagnation. Aim for at least 30 minutes of moderate-intensity exercise, such as strength training 3-4 days of the week. I also really encourage my patients to walk and live an active life in general. Our body wasn’t designed to be sedentary. Look for small ways throughout the day to get more steps in. Find activities that you enjoy and make them a regular part of your routine.
Dietary Adjustments to Reduce Bloating
Making dietary adjustments can significantly alleviate bloating during perimenopause. Consider the following dietary guidelines:
- Look at HOW you’re eating. Make sure you’re sitting down present with your food. Chew your food to a liquid state. Our saliva is the first stage in the digestive process. It contains digestive enzymes. If we’re eating fast, swallowing big chunks of food, those enzymes aren’t going to break down our food as well as they should. This can lead to bloating, gas, and GI discomfort.
- Avoid trigger foods: Identify foods that tend to cause bloating for you and limit their consumption. Common culprits include beans, broccoli, cabbage, onions, and carbonated beverages. If you have a lot of food triggers, we want to work on gut health as a whole so you’re body can handle these foods eventually. I do NOT recommend food sensitivity tests. They are inaccurate most of the time. Also, I believe food sensitivities are a symptom and not a root cause.
- Manage portion sizes: Eating large meals can put pressure on your digestive system and contribute to bloating. Opt for smaller, frequent meals throughout the day to support efficient digestion.
- Reduce salt intake: Consuming excessive amounts of salt (especially without enough potassium) can lead to water retention and bloating. Limit your intake of ultra-processed and packaged foods, which often contain high levels of sodium. When you’re in the grocery store, look at the nutrition label of the foods you’re buying. I tell my patients to choose mostly foods that have less than 4 grams of added sugar per serving. I also tell them to look for a 10:1 ratio of total carbohydrates to fiber. These foods tend to be more nutrient-dense and less processed.
- Avoid chewing gum: Chewing gum can cause you to swallow excess air, leading to bloating. Opt for mints or natural breath fresheners instead.
- Consider probiotics: Probiotic foods and supplements can promote a healthy gut microbiome, which plays a crucial role in digestion. Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your diet. You can also take probiotics as a supplement. Choose one that has multiple strains in it to start. This might help with the bloating but sometimes it doesn’t and another aspect of gut health needs to be addressed. A qualified practitioner like myself can help you determine how to do this.
By implementing these lifestyle changes, you can significantly reduce bloating during perimenopause and improve your overall well-being. I have a quiz you take to see if estrogen is out of balance for you. CLICK HERE!
Bloating and Perimenopause: Remedies
During perimenopause, there are a lot of things we can do to help alleviate the discomfort of bloating. Here are some key considerations:
- Bloating Remedies: There are several dietary remedies that can effectively reduce bloating during perimenopause. Consuming probiotic-rich foods, such as yogurt and fermented vegetables, can help promote a healthy gut microbiome and aid digestion. Eating smaller, more frequent meals instead of large meals can prevent overloading the digestive system. Avoiding carbonated beverages can also minimize excess gas and bloating.
- Teas and Herbal Remedies: I tell my patients to start with tea that can be helpful in both preventing and treating bloating. Teas such as dandelion, fennel, and stinging nettle tea can be helpful. Traditional medicinals makes a great one called Daily Detox tea that contains several different herbs helpful for bloating. Peppermint tea, known for its soothing properties, can help relax the muscles of the gastrointestinal tract and relieve bloating. Ginger, with its anti-inflammatory properties, may also reduce bloating by calming an upset stomach. Fennel, an herb commonly used in cooking and natural medicine, can help relieve bloating and gas by aiding digestion.
- Supplements: Probiotic supplements can promote the growth of beneficial gut bacteria, which can assist in the breakdown of food and reduce bloating. Digestive bitters which can be found in the form of either capsules or tinctures are helpful for preventing and treating bloating. I also like to use digestive bitters before eating or after if there is bloating. This stimulates your own production of bile, acids and enzymes that break down food for you in the GI system. Planetary Herbals makes a tincture that is convenient to take with you. Digestive enzyme supplements can also be beneficial, as they help break down carbohydrates, fats, and proteins, improving overall digestion and minimizing bloating symptoms.
- Apple Cider Vinegar: By drinking 1 TBSP of apple cider vinegar (with the mother) with a cup of hot water and a squeeze of lemon before food in the morning, this can be helpful for bloating too. This, too, stimulates the production of bile, acids and enzymes to help digest food better. If you feel like 1 TBSP of apple cider vinegar is too potent or gives you heartburn, back off the dosage to something closer to 1/2 TBSP until your body adjusts.
- Addressing Constipation: Constipation is a common issue during perimenopause and can contribute to bloating. Increasing dietary fiber intake, drinking plenty of water, and engaging in regular physical activity can help alleviate constipation and reduce bloating. Taking supplements such as magnesium or cellulose fiber can help get the bowels moving too.
By being mindful of dietary triggers, implementing bloating remedies, and addressing constipation, individuals experiencing bloating during perimenopause can find relief and improve their overall quality of life.
| Trigger Foods | Natural Remedies for Bloating |
|---|---|
| Beans | Probiotic-rich foods (yogurt, fermented vegetables) |
| Broccoli | Eating smaller, more frequent meals |
| Fatty and fried foods | Avoiding carbonated beverages |
Managing Stress to Alleviate Perimenopause Bloating
Stress and Digestive Health
Stress can have a significant impact on digestive health, exacerbating bloating during perimenopause. When stress levels are elevated, digestive processes can become disrupted, leading to increased gas production and abdominal discomfort. The mind and body are tightly interconnected, and stress can manifest physically in the form of digestive issues, including bloating.
It’s important to remember with stress management, it’s not the stressors that are causing the problem necessarily. It’s our perception of them. I work regularly with my patients on stress management techniques including paying attention to thoughts to avoid things like catastrophic thinking, all or nothing thinking, or mind reading.
Teaching women to have realistic expectations both on themselves and the people around them, slowing down, breathing deeper, doing some actual self care, and working through perfectionism, lack of boundaries, and people pleasing are big areas of stress for lots of my patients. I talk all about this in my free training – “How To Achieve Better Moods, Sleep, Periods and Energy Levels in Perimenopause.”
Mindfulness and Relaxation Techniques
To alleviate bloating and promote overall well-being during perimenopause, incorporating mindfulness and relaxation techniques into your daily routine can be highly beneficial. These things in addition to the things I mentioned right above will help calm down the stress response and nervous system helping your body be able to digest food better. These techniques help reduce stress levels and promote a sense of calm, allowing for better digestion and reduced bloating symptoms. Here are a few techniques to try:
- Deep Breathing: Practice deep breathing exercises, inhaling deeply through your nose and exhaling slowly through your mouth. This can help activate the relaxation response and reduce stress levels.
- Meditation: Set aside a few minutes each day to engage in meditation. Find a comfortable spot, close your eyes, and focus on your breath or a calming visualization. This can help calm the mind and reduce stress, indirectly relieving bloating symptoms.
- Progressive Muscle Relaxation: Start at one end of your body and systematically tense and release each muscle group. This technique helps release tension in the muscles and promotes relaxation throughout the body.
- Yoga: Engage in gentle yoga poses and stretches that focus on deep breathing and relaxation. Yoga can help reduce stress, improve digestion, and alleviate bloating.
By incorporating these mindfulness and relaxation techniques into your daily routine, you can effectively manage stress, reduce bloating, and improve overall well-being during perimenopause.
| Technique | Benefits |
|---|---|
| Deep Breathing | Activates the relaxation response and reduces stress levels. |
| Meditation | Calms the mind, reduces stress, and indirectly relieves bloating symptoms. |
| Progressive Muscle Relaxation | Releases tension in the muscles and promotes relaxation throughout the body. |
| Yoga | Reduces stress, improves digestion, and alleviates bloating. |
Navigating Digestive Changes During Perimenopause
Perimenopause is a transitional phase that brings about various changes in the digestive system.
During perimenopause, digestion may slow down due to hormonal fluctuations. Estrogen, one of the key hormones affected during this stage, plays a role in regulating digestion. As estrogen levels fluctuate, it can lead to changes in appetite, altered gut motility, and an imbalance in gut bacteria, all of which can contribute to bloating and other digestive symptoms.
In addition to hormonal changes, perimenopause can also cause alterations in appetite. Some individuals may experience increased hunger, while others may have a reduced appetite. These changes in hunger cues can impact eating patterns and digestion, potentially leading to bloating.
Altered gut health is another factor to consider. The gut microbiome, consisting of trillions of microorganisms in the digestive tract, plays a crucial role in digestion and overall health. During perimenopause, hormonal fluctuations can disrupt the balance of these microorganisms, leading to digestive issues such as bloating.
Navigating these digestive changes during perimenopause requires a holistic approach. Lifestyle modifications, such as adopting a balanced diet, staying physically active, managing stress, and staying hydrated, can help support overall digestive health and minimize bloating symptoms.
Incorporating dietary changes such as adding probiotic-rich fermented foods, and fiber-rich foods, and reducing intake of gas-producing foods can also provide relief from bloating. It is essential to listen to your body and make adjustments based on individual needs and preferences.
Furthermore, addressing stress levels through relaxation techniques, mindfulness practices, and self-care activities can help manage the impact of stress on the digestive system. Stress reduction can support better digestion and alleviate bloating symptoms.
These things are all the lifestyle changes that are helpful for bloating. In addition to these things, some herbal remedies and supplements will address all aspects of bloating including gut health and digestive system imbalances, inflammation that occurs more prevalently in perimenopause, hormonal imbalances such as high estrogen levels, and stress.
By understanding and actively navigating the digestive changes that occur during perimenopause, individuals can take control of their digestive health and minimize discomfort, including bloating.
| Common Digestive Changes During Perimenopause | Strategies for Navigating Digestive Changes |
|---|---|
| Slowed digestion | Maintain a balanced diet and stay physically active to support healthy digestion. Consider incorporating probiotic-rich foods for gut health. |
| Changes in appetite | Listen to your body’s hunger cues and adjust eating patterns accordingly. Choose nutrient-rich foods to support overall health and digestion. |
| Altered gut health | Focus on maintaining a diverse and balanced gut microbiome by consuming probiotic-rich foods, fiber, and fermented foods. Consider probiotic supplements if necessary. |
| Stress and impact on digestion | Incorporate stress-management techniques such as relaxation exercises, mindfulness practices, and self-care activities to support healthy digestion and reduce bloating. Work on looking in your life to see where the stress is coming from so that can be actively addressed. |
The Impact of Perimenopause on Gut Microbiome and Bloating
During menopause, the gut microbiome, which is the community of microorganisms in our digestive system, can undergo significant changes. These changes can have a profound impact on digestion and overall gut health, including the occurrence of bloating. Understanding the connection between perimenopause, gut microbiome, and bloating can help women find effective remedies for this common symptom.
Understanding Gut Microbiome
The gut microbiome is composed of trillions of microbes, including bacteria, viruses, fungi, and other microorganisms, that reside in our intestines. These microbes play a critical role in digestion, nutrient absorption, immune function, thyroid health and even mood regulation. A healthy and diverse gut microbiome is essential for maintaining overall well-being and longevity.
Link Between Estrogen Levels and Gut Health
Estrogen, a hormone that fluctuates significantly during perimenopause, has been found to influence the diversity and composition of the gut microbiome. Studies have shown that decreased estrogen levels can lead to a decrease in the beneficial bacteria in the gut, potentially disrupting the balance and increasing the risk of digestive issues, including bloating.
Furthermore, estrogen receptors present in the gut have been found to play a role in regulating gut motility, or the movement of food through the digestive system. Fluctuations in estrogen levels during perimenopause can affect gut motility, potentially contributing to bloating and other digestive symptoms.
When to Consult Healthcare Providers About Bloating
Recognizing Symptoms That Require Medical Attention
While bloating is often a common symptom during perimenopause, there are situations where medical attention should be sought. It is important to be aware of certain symptoms that may indicate underlying medical conditions and require professional evaluation. These symptoms include:
- Severe or persistent bloating
- Bloating accompanied by severe abdominal pain
- Bloating accompanied by unexplained weight loss
- Bloating accompanied by rectal bleeding
- Bloating accompanied by changes in bowel habits
If you experience any of these symptoms, it is essential to seek medical advice promptly. These symptoms may indicate medical conditions that require further investigation and treatment.
Seeking Professional Advice for Persistent Bloating
If you are experiencing persistent bloating that does not improve with lifestyle changes or natural remedies, it is recommended to consult healthcare providers. Persistent bloating may indicate an underlying health issue that needs to be addressed. Your healthcare provider can perform a thorough evaluation, including a physical examination, medical history review, and possibly order diagnostic tests to identify potential causes of your bloating.
| Medical Condition | Description |
|---|---|
| Functional gastrointestinal disorders | Gastroparesis can cause chronic bloating and digestive symptoms. |
| Small intestinal bacterial overgrowth (SIBO) | An overgrowth of bacteria in the small intestine can lead to excessive gas production and bloating. |
| Ovarian cysts | Cysts on the ovaries can cause bloating and abdominal discomfort. |
| Endometriosis | A condition where tissue similar to the lining of the uterus grows outside the uterus can cause bloating and pelvic pain. |
| Ovarian cancer | In rare cases, persistent bloating can be a symptom of ovarian cancer. |
Conclusion
Embracing Lifestyle Modifications for Long-Term Relief
In conclusion, managing bloating during perimenopause involves implementing effective lifestyle modifications. By making simple changes, individuals can experience long-term relief from bloating symptoms. Managing bloating involves the following remedies:
- Staying hydrated: Drinking an adequate amount of water promotes healthy digestion and prevents water retention.
- Engaging in regular physical activity: Regular exercise helps maintain a healthy digestive system and reduces bloating.
- Making dietary adjustments: Avoiding trigger foods, carbonated beverages, and excessive salt intake can alleviate bloating.
- Managing stress: Practicing mindfulness techniques and relaxation exercises can reduce stress-related bloating.
- Incorporating natural remedies: Consuming herbal remedies and supplements such as peppermint tea, ginger, and probiotics may provide relief from bloating. Also try things like apple cider vinegar, digestive bitters, and even digestive enzymes if the other things don’t work.
Perimenopause bloating remedies involve a multifaceted approach with lifestyle changes, nutrition changes, physical activity and stress management.
FAQ’s for Bloating and Perimenopause
As you navigate the world of perimenopause and bloating, you may have some common questions. Let’s address a few of the frequently asked questions about this topic.
What does perimenopause bloating feel like?
Perimenopause bloating can feel like a sensation of fullness and tightness in the abdominal area. It may be accompanied by discomfort, increased gas, and swelling. Bloating during perimenopause is often temporary and can fluctuate throughout the day.
Why is my stomach so big during perimenopause?
During perimenopause, hormonal changes, specifically fluctuations in estrogen levels, can contribute to an increase in stomach size. This can be due to water retention and changes in fat distribution. It’s important to distinguish between bloating, which is temporary, and weight gain, which is a more persistent change in body composition. Perimenopause bloating relief is possible through a multifaceted approach with lifestyle changes, nutrition changes, physical activity and stress management.
What are the symptoms of debilitating perimenopause?
Debilitating perimenopause can manifest in various ways, and symptoms can vary from person to person. Some common symptoms include hot flashes, night sweats, mood swings, fatigue, changes in menstrual cycle, and cognitive difficulties. There are so many things we can do now to make perimenopause and post-menopause a time to thrive instead of suffering.
How can I lose weight during perimenopause?
Losing weight during perimenopause is possible, despite many of you being told that it’s so hard! Adopting a healthy lifestyle that includes a balanced diet with protein and fiber and regular physical activity that includes strength training can help manage weight and improve overall well-being. It’s important to focus on long-term, sustainable habits rather than quick fixes.
