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How To Stop Menopause Bloating (Best Remedies For Quick Relief)

Written by Liz Brown

Menopause bloating can be painful and uncomfortable. Learn how to stop menopause bloating and find quick relief!

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Every woman will go through menopause at some point in her life. For some, entering menopause can feel like a sigh of reliefโ€”no more PMS, no more menstrual cycle, and no more birth control! Freedom! ๐Ÿ™Œ For others, entering menopause is no cause for celebration because they know what awaitsโ€”hot flashes ๐Ÿฅต, mood swings ๐Ÿ˜ฉ๐Ÿคฌ, night sweats ๐Ÿ˜ฐ, and even a decreased libido! ๐Ÿ˜•

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 youโ€™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, letโ€™s take a look at the connection between menopause and bloating so we can fully understand what causes it in the first place.

Hereโ€™s what weโ€™ll cover about menopause bloating:

Menopause bloating

What Is Menopause Bloating?

Menopause bloating is when you experience bloating during menopause or perimenopause. Itโ€™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.ย 

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:

what causes menopause bloating

Signs Of Menopause Bloating

Sometimes, it can be difficult to determine whether the bloating youโ€™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 youโ€™re experiencing menopause bloating that include:

Other symptoms of menopauseย 

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:

menopause and bloating

Menopause Bloating Remedies

Menopause bloating can be uncomfortable, but thankfully, there are natural menopause bloating remedies that can help bring you quick relief.ย 

1. Avoid carbonated beverages

Have you ever drank a fizzy drink and then suddenly felt like you were full of air? No, Iโ€™m not referring to the fizzing lifting drink from Willy Wonka, (although that is a perfect visual reference), Iโ€™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.ย 

2. Reduce salt intake

Itโ€™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 youโ€™re looking to reduce bloating during menopause, reducing your salt intake can be a step in the right direction.ย 

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.ย 

SkinnyFit Belly Balance โ€” Probiotic

4. Stop chewing gum

When you chew gum, you are more likely to swallow air, which can cause bloating. If youโ€™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 โ€œtrigger foodsโ€ can potentially cause uncomfortable belly bloat during menopause. Foods like broccoli, beans, lentils, and dairy are known to cause gas and bloating.ย 

6. Take a collagen supplement

Many people know of collagen as the hair, skin, and nail-loving supplement that can essentially โ€œturn back the clockโ€ 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.

Super Youth Collagen for 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.ย 

Bloat vs. Weight Gain

As women experience perimenopause and menopause, they may begin to wonder whether theyโ€™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 itโ€™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 โ€™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 doesnโ€™t always mean having to get a gym membershipโ€”you can enjoy physical exercise just about anywhere! As long as youโ€™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 matterโ€”living a happy and healthy life!

About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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