Every woman will go through menopause at some point in her life. For some, entering menopause can feel like a sigh of relief—no more PMS, no more menstrual cycle, and no more birth control! Freedom! 🙌 For others, entering menopause is no cause for celebration because they know what awaits—hot flashes 🥵, mood swings 😩🤬, night sweats 😰, and even a decreased libido! 😕
The symptoms of menopause can be a huge pain in the ovaries (for lack of a better term) and can be really uncomfortable for a lot of women. If you’re currently going through menopause and are experiencing some not-so-thrilling symptoms, like menopause bloating, there are some natural menopause bloating remedies to help you find quick relief. But first, let’s take a look at the connection between menopause and bloating so we can fully understand what causes it in the first place.
Here’s what we’ll cover about menopause bloating:
What Is Menopause Bloating?
Menopause bloating is when you experience bloating during menopause or perimenopause. It’s often described as a feeling of fullness or tightness in the abdomen and can sometimes be painful and almost always uncomfortable. Some women may only experience occasional menopause bloating, while others can wake up with a flat tummy and become progressively more bloated throughout the day.
What Causes Menopause Bloating?
Menopause bloating can be caused by a few factors but the two primary reasons women can experience bloating are usually due to a change in their hormones and their lifestyle choices. Built-up gas in your gastrointestinal system can be related to:
- Constipation
- Diet
- Digestion
- Exercise
- Gut flora
- Reflux (GERD)
- Stress
- Smoking
- Swallowed air (can be caused by chewing too quickly, chewing gum, or eating too fast)
- Another health condition
Signs Of Menopause Bloating
Sometimes, it can be difficult to determine whether the bloating you’re experiencing during menopause is simply the result of your lifestyle or if your hormones are to blame. Other symptoms aside, your body can send you some pretty obvious signs that you’re experiencing menopause bloating that include:
- Constipation
- Feeling full
- Heartburn
- Loss of appetite
- Nausea and vomiting
- Pain and discomfort
- Water retention
Other symptoms of menopause
Women who are perimenopausal or menopausal may experience a variety of symptoms as a result of hormonal changes. Some of the most common symptoms of menopause include:
- Bloating
- Headaches or migraines
- Hot flashes
- Mood swings
- Problems with sleep
- Vaginal dryness
- Weight gain
Menopause Bloating Remedies
Menopause bloating can be uncomfortable, but thankfully, there are natural menopause bloating remedies that can help bring you quick relief.
1. Avoid carbonated beverages
Have you ever drank a fizzy drink and then suddenly felt like you were full of air? No, I’m not referring to the fizzing lifting drink from Willy Wonka, (although that is a perfect visual reference), I’m talking about that feeling of fullness you get from drinking carbonated beverages, like soda or sparkling wine. The carbonation in certain beverages can increase the level of gasses in your digestive tract due to a buildup of air.
2. Reduce salt intake
It’s important to note that not all bloating is caused by gas. In fact, menopause bloating can also be caused by excess water retention. Salt causes your body to retain water. So, if you’re looking to reduce bloating during menopause, reducing your salt intake can be a step in the right direction.
3. Take probiotics
Gas produced in the intestines is a major contributor to bloating. Studies show that taking a probiotic supplement can help reduce gas production and bloating, especially for those who have digestive issues. Belly Balance, for example, contains healthy pre- and probiotics, along with other gut-loving ingredients like kombucha powder, ginger root, and papain that help balance your gut flora, improve digestion, and reduce bloating.
4. Stop chewing gum
When you chew gum, you are more likely to swallow air, which can cause bloating. If you’re an avid gum chewer, try swapping your chewing gum for a mint instead.
5. Avoid trigger foods
There are certain foods that many people avoid because eating them can cause gastrointestinal issues. Symptoms can vary from person to person but these “trigger foods” can potentially cause uncomfortable belly bloat during menopause. Foods like broccoli, beans, lentils, and dairy are known to cause gas and bloating.
6. Take a collagen supplement
Many people know of collagen as the hair, skin, and nail-loving supplement that can essentially “turn back the clock” to help you look and feel years younger. While this is true, taking a collagen supplement, like SkinnyFit Super Youth, also has incredible gut health benefits! Studies show that collagen is an essential biological process in repairing the intestinal lining. Click here to learn more about how collagen can help improve gut health.
7. Eat smaller meals
Eating large portions during mealtime can be hard on your digestive system. Additionally, menopause can also slow your digestive system, which makes digesting larger meals even more difficult to digest. Instead, opt for a series of smaller meals spread out throughout the day.
Bloat vs. Weight Gain
As women experience perimenopause and menopause, they may begin to wonder whether they’re experiencing bloating or weight gain. Unfortunately, weight gain is a symptom of menopause so you may need to adjust your lifestyle choices if you want to avoid the extra pounds.
However, a good indicator of whether it’s menopause bloating is if you experience it for short periods of time, or if it comes and goes on a day-to-day basis. Bloating is a temporary symptom, whereas weight gain can be a long-term symptom. To avoid menopausal weight gain, you should maintain a diet that ’s low in salt, sugar, trigger foods, and consume smaller meals, as well as a regular exercise program and adequate sleep.
Learning how to eat for your body type and making a few simple and healthy food swaps are a great place to start if you want to start eating healthier! Similarly, getting a little bit of exercise every day can help prevent weight gain caused by menopause. Even a 10-minute walk can make a difference! This 21-day walking plan for weight loss is a great beginner’s guide for exercise. Being healthy doesn’t always mean having to get a gym membership—you can enjoy physical exercise just about anywhere! As long as you’re moving your body and enjoying yourself, exercise can easily become part of your daily routine. And bonus! It even comes with a 21-day calendar to help you along the way!
The Bottom Line On Menopause And Bloating
Menopause bloating, although uncomfortable and irritating, is a common side effect of perimenopause and menopause. Being proactive and experimenting with different menopause bloating remedies can help women find quick relief so they can focus on the things that matter—living a happy and healthy life!