Why Does Menopause Cause Bloating
Most of a woman’s life can be characterized by hormone changes. In perimenopause this change is seen in declining levels of estrogen and progesterone, sex hormones that play major roles in development and reproductive health. You may be surprised to know that estrogen and progesterone also influence gut motility in big ways. Estrogen tends to speed up digestion and the movement of food through the gut, while progesterone is known to slow food down as it moves through our intestinal track. When these hormones fluctuate during a menstrual cycle a woman may feel a certain rhythm of constipation and looser stools or diarrhea that is normal to those fluctuations. In menopause these hormones continue to fluctuate but with a declining trajectory that may lead to constipation and the associated bloating and gas.
During menopausal hormone changes, women also tend to have alterations in their gut microbiome and potentially in their eating habits. Many women find they have less time for selfcare, exercise, and eating well due to increasing career and family responsibilities. These challenges may cause weight gain from eating less healthful foods, reduced exercise, and more fast food than is ideal. Woman in midlife may also find it difficult to eat on a healthy schedule that includes times of feeding and times of fasting each 24-hour day. These patterns of gut activation and gut rest are important for a healthy microbiome. When eating habits change the gut will not digest food as quickly causing increased bloating and discomfort.
Nutrition to Avoid Midlife Bloating
There is a general pattern to eating that can prevent many unwanted perimenopausal symptoms including abdominal pain with bloating. By consuming plenty of fruits, vegetables, whole grains, and low-fat protein you will increase your chances of avoiding pesky GI problems. This style of eating will give your gut plenty of fiber to maintain bowel regularity (woohoo!). Often, bloating arrives when our gut does not move food through it at a decent pace. The food that remains in the GI track longer will have more time to produce gas by bacterial action. That gas is what may cause perimenopausal cramps and bloating.
Foods that tend to cause less bloating in midlife years are those higher in protein and fat. Carbohydrate foods will cause the most gas and bloating. For best results try pairing carbs with protein and fat at all meals and snacks. The protein and fat will help you feel full faster, so you are less likely to overeat on any simple carbohydrates.
Foods that cause less bloating:
Protein foods like lean meat, poultry, fish and seafood, and eggs
Vegetables such as lettuces, tomatoes, zucchini, and okra
Fruits including grapes, berries, avocados, and
Foods that may trigger bloating:
Lactose should be avoided if you are lactose intolerant. However, it is essential to get enough calcium in your diet. Calcium is the most abundant mineral in the body and necessary for maintaining bone health in menopause and postmenopause. Dairy products are the best source of calcium, and lactose-free dairy products are becoming more widely available. These would be a great option for those who are lactose intolerant.
Non-nutritive sweeteners include sorbitol, mannitol, or xylitol which are made from indigestible carbohydrate. If it cannot be digested, it will cause GI discomfort. Check the ingredient list on labels to avoid these when possible. They will be found most often in “sugar-free” foods.
High fiber foods can also cause bloating. This is a two-edged sword. We need optimal fiber in our diet to promote gut health, immune functions, healthy cholesterol levels, and fullness. Women should consume 30 grams of fiber in perimenopause daily. Fiber is found in fruits, vegetables, and whole grains. Some foods that are known to cause gas include beans, prunes, and broccoli. Every body is different. If you notice fibrous foods that increase your GI discomfort, eat those foods less often without cutting out all fiber foods.
High-fructose foods can increase perimenopausal bloating and gas. Fructose is found naturally in fruits and is added to many processed foods for sweetness. Apples, dried fruits, and pears are fruits with high levels of natural fructose. They can still be part of a healthy diet, but if they bother your stomach, then eat them less often. Fructose is also found in processes foods such as jarred sauces, sugary sodas, sweetened yogurts, and fruit juices. Check the label and avoid added fructose when you can to decrease chances of bloating.
How to Reduce Bloating in Menopause
There are a few remedies you can try when the menopausal bloating sets in.
Stay hydrated. Drink more water and avoid high-sugar beverages and fruit juices. Often, one serving of caffeinated coffee or tea in the morning can help get things moving in constipation as well.
Get moving. When gas pains are present physical activity may seem uncomfortable so take it slow and easy. Even low-intensity activity like stretching and light walking can help to get the gut moving. When you are feeling well, keep physical activity as part of your regular routine: moderate activity for 30-minutes or vigorous activity for 15-minutes a day can do wonders for bowel regularity.
Do not skip meals. Eating regularly helps keep our gut moving. In times of constipation and bloating do not over-restrict food intake. This may slow things down more. Focus on eating low-bloat foods as mentioned above in portion sizes that feel comfortable until you can get back to a more balanced eating pattern.
If you are still trying to find the eating pattern that helps you feel well inside and out, connect with me to talk about my 10-week Menopause Prep Course. This virtual coaching program helps women feel better in their perimenopausal bodies without restrictive diets!