Can we talk about menopause stomach issues? Because the hot flashes, mood swings, and sleep disturbances usually dominate the conversation, but many women also experience digestive and stomach issues during menopause. These symptoms can range from bloating and gas to more persistent problems like heartburn or changes in bathroom habits.
The truth is, that your hormones and your gut are intimately connected, before, during, and after menopause.
And you don’t necessarily need to let your gastro symptoms become severe before tending to your gut health.
So let’s dig into the details, as we explore:
- Why menopause can lead to digestive and stomach problems
- The common types of stomach issues women face during menopause
- Effective ways to manage and alleviate the gas, bloating, diarrhea, and nausea
GI Symptoms And Menopause
You probably already know that menopause is a natural phase in your life that marks the end of your reproductive years.
And you likely understand that menopause brings about significant hormonal shifts, particularly in estrogen and progesterone levels. These changes can lead to a whole host of physical and emotional symptoms.
But what you might not know is that estrogen and progesterone (two key sex hormones that decline in menopause) are hormones that play vital roles in regulating various bodily functions, including digestion.
During menopause, when the levels of these hormones fluctuate and eventually decline, it disrupts the normal balance in the body.
This hormonal imbalance can affect the digestive system in several ways, leading to symptoms like bloating, indigestion, and changes in bowel habits.
Plus, these changes can influence your entire digestive process — from the production of gastric acid to the speed at which food moves through the digestive tract.
And these hormonal changes even affect how the body responds to stress. Yes, unfortunately, the stress hormone cortisol can rise during menopause, which also can impact your stomach issues.
Basically, menopause is a recipe for gastrointestinal symptoms — so if you’ve noticed that something feels off about how your stomach’s acting lately, it’s definitely not in your head.
Menopause Gastrointestinal Problems
Menopause and perimenopause bowel symptoms often crop up, because because low estrogen and digestive issues tend to go hand in hand.
Sometimes, women may experience symptoms for the first time during menopause. And if you’ve suffered from gastro troubles before menopause, you may see an increase in the severity and frequency of your symptoms once perimenopause and menopause begin.
Many common hormone imbalances are tied to irritable bowel-type symptoms — from endometriosis to polycystic ovarian syndrome (PCOS)...so if you’re going into menopause with these types of pre-existing hormone-related troubles, they can certainly become exacerbated during this time.
Here are the most common stomach issues that may arise (or worsen) during this phase of your life:
Bloating and Gas
Perhaps one of the most frustrating menopause symptoms is gas. Fluctuating estrogen levels during menopause can cause the body to retain water and gas, leading to uncomfortable menopause stomach pain and bloating. Hormonal changes can also affect gut motility, slowing down digestion and increasing gas buildup. As a result, many menopausal women report feeling bloated, even after eating light meals.
Indigestion And Heartburn
The drop in estrogen during menopause can lead to increased stomach acid production and a weakened lower esophageal sphincter, which is the muscle responsible for keeping acid in the stomach. This can cause more frequent occurrences of heartburn and acid reflux. (1) You may find that certain foods or meals that were once harmless now trigger discomfort and indigestion.
Constipation And/Or Menopause Diarrhea
Just like with bloating and gas, when hormonal changes alter how quickly food moves through the intestines, it can lead to constipation. These hormonal changes can also induce the opposite effect, with faster gut transit times causing diarrhea. These unpredictable shifts in bowel habits can be super frustrating, not to mention uncomfortable. Sometimes, these shifts can lead to abdominal pain as well.
Gastroparesis Menopause
Gastroparesis, a condition that delays the stomach from emptying its contents, can sometimes emerge or worsen during menopause. Hormonal imbalances may interfere with nerve signals that control the stomach muscles, leading to symptoms like early satiety, bloating, and abdominal pain. If you experience prolonged episodes of feeling full or discomfort after meals, you should definitely investigate this condition with the help of your doctor. (2)
Nausea
Nausea is another symptom that commonly becomes more frequent during perimenopause and menopause. Fluctuating hormones can disrupt the normal functioning of the digestive system, sometimes triggering nausea, which can also be combined with other symptoms like acid reflux or bloating. Stress and anxiety, which are also common during menopause, can further aggravate feelings of nausea.
What Helps With Digestive Problems During Menopause?
Dealing with stomach issues during menopause can be challenging, but there are effective ways to manage and alleviate these symptoms.
Here are some strategies that can help bring down the bloat, stop the constipation/diarrhea cycle, and help you feel more like yourself.
1. Make Simple Dietary Adjustments
The foods you eat can have a significant impact on digestive health. To reduce symptoms like bloating, heartburn, and nausea, consider adopting a diet that is low in processed foods, caffeine, and refined sugars. Incorporate more fiber-rich foods, such as green, leafy vegetables, to aid digestion and prevent constipation.
Additionally, smaller, more frequent meals can prevent the stomach from becoming overwhelmed, reducing the chances of indigestion and discomfort.
When it comes to the perfect diet in menopause, you cannot beat my Keto-Green® style of eating. It’s filled with healthy fats and gut-friendly veggies that help you get your hormones balanced and your gut in order.
Here’s how to get started with this menopause-approved diet.
2. Harness The Power Of Exercise
I’ve said it before: exercise is the most powerful tool we have to change health. And it’s great for helping digestive issues, too.
Regular physical activity can improve gut motility and reduce bloating. In other words, exercise helps stimulate the digestive system, making it easier for food to move through the intestines.
This helps get excess hormones out of the body quickly, which encourages hormone balance. It also could help you maintain a healthier weight (which in turn helps hormone balance even further, since estrogen tends to be stored in the fat cells). And it helps maintain muscle mass, which is key for your overall health — from supporting insulin resistance to bone health.
Aim for activities like walking, cycling, or yoga, whatever you enjoy that also helps you manage stress.
3. Drink Plenty Of Water
Staying hydrated can aid digestion and reduce the risk of constipation and bloating. Water helps break down food, making it easier for your body to absorb nutrients. It also keeps the digestive tract lubricated, which is essential for smooth bowel movements. Dehydration can lead to constipation, as the colon absorbs more water from stool to compensate for a lack of fluids, making it harder and more difficult to pass.
If you find it challenging to drink enough water throughout the day, try carrying a water bottle or even setting reminders on your phone to drink up. You can also flavor your water with slices of lemon, lime, cucumbers, or mint for a little extra flavor if that’s your challenge with getting enough water daily.
4. Maca For Digestion
Maca, a root vegetable native to the Andes, is one of my favorites for supporting many menopausal symptoms, and thousands of women have used my Mighty Maca® formula to help with gut health.
Studies suggest maca could have prebiotic effects, which means it may support the growth of beneficial gut bacteria. (3) A balanced gut microbiome is crucial for effective digestion, nutrient absorption, and the prevention of digestive disorders.
Maca is also known for its adaptogenic properties, which means it helps the body adapt to stress, which can also benefit digestion. Maca supports your adrenals, which means it supports overall hormone balance and helps discourage cortisol from taking over and ruining your digestion.
Mighty Maca is available in powder or capsule form and can be easily added to smoothies, teas, or even meals.
5. Adjusting Your Eating Habits
How and when you eat can be just as important as what you eat. Eating slowly, chewing food thoroughly, and avoiding eating right before bed can help prevent common issues like heartburn and indigestion.
Keeping a food diary can also help identify any specific triggers that may worsen your symptoms, allowing you to make more informed choices about your diet.
6. A Word Of Caution: Over-the-Counter Medications
It’s important to note that many over-the-counter medications for digestive distress like antacids, laxatives, or antidiarrheals could cause serious side effects. These may include acid rebound, where your body ends up producing more acid instead of less, which makes things worse. They may also increase calcium in the blood, and interfere with iron absorption.
So just be careful if you turn to these types of medications and use them sparingly, not as a long-term treatment option.
When to Seek Medical Advice
Making small, consistent changes to your diet and lifestyle can greatly reduce stomach issues during menopause.
However, if symptoms persist, it’s important to seek medical advice to rule out other potential causes and receive appropriate treatment. I certainly don’t want to scare you, but digestive distress can be a sign that something serious is going on, so don’t ignore the signals your body is sending you!
Here are some signs that it's time to consult a healthcare provider:
Menopause Stomach Issues
By making mindful changes to your diet, staying hydrated, and exercising, you could eliminate your menopause stomach issues.
I’d also suggest considering supplements like Mighty Maca to help you forge incredible gut health and balance hormones.
If you’ve enjoyed this deep dive into gut health and menopause, and you’re ready to learn more about managing menopause symptoms holistically, be sure to check out my article on natural remedies for hot flashes.
