A bloated belly during menopause is usually caused by fluctuating hormones, more stress and a slower gut. What helps: eating regularly, enough fibre and water, eating slowly, moving and sleeping well. If it doesn't go away, see your GP.
It's not the same as belly fat. A bloated belly changes from day to day, belly fat stays. You can read more about that difference in belly fat in menopause.
Why do you get a bloated belly during menopause?
Oestrogen and progesterone affect your gut and your fluid balance. When those hormones fluctuate, digestion can slow down and you hold on to fluid and gas more easily. Stress and too little sleep often make it worse.
What can you eat when you have a bloated belly?
- fibre-rich vegetables, beans and oats, introduced gradually;
- enough water or herbal tea;
- protein with every meal, so you stay full for longer;
- fewer processed foods and fewer fizzy drinks.
Which habits really help?
- Eat slowly and chew well, so you swallow less air.
- Walk after your meal: ten minutes helps your gut.
- Don't skip meals: long gaps lead to a bloated feeling.
- Get enough sleep: poor sleep disrupts your gut too.
You can read more about hormones and belly fat in belly fat in menopause, and about fluid in water retention and a bloated feeling.
When should you see your GP?
If your symptoms persist or get worse, if you notice blood in your stool, unintentional weight loss or pain. A bloated belly can also have a cause other than menopause.
How do you support your body in menopause?
Take a look at our products for hormonal balance. Everything about this stage of life is in the perimenopause guide. Want personal help? On 1-on-1 coaching you leave your details and Fleur will call you.
Frequently asked questions
Is a bloated belly normal in menopause?
It's very common because of hormone fluctuations. If it keeps going, have your GP check it.
What's the difference between a bloated belly and belly fat?
A bloated belly changes from day to day and feels tight. Belly fat stays, even when your gut is calm.
Does drinking water help with a bloated belly?
Drinking enough supports your gut and fluid balance. It's not a miracle cure, but it's a good foundation.
Sources: Thuisarts.nl (menopause and gut complaints), Voedingscentrum (fibre).
So I'm going to help you.
About the author: Fajah Lourens is the founder of Killerbody (since 2015), wrote books that have sold 350,000 copies in total and is an NLP practitioner.
