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Did You Know?

Bloating can be one of the unfortunate side effects of hormone replacement therapy (HRT).

One of the most unpopular yet nevertheless frequently experienced symptoms of menopause is bloating. This is closely related to an increase in intestinal gas and fluid retention caused by fluctuating hormones, and may also be associated with weight gain. A symptom commonly associated with the menstrual cycle, women who have dealt with bloating in the past as it occurs with PMS will most likely recognize the symptom as a part of menopause.

Read on to learn more about bloating, along with its causes and treatment options in order to reduce this most bothersome of symptoms.

About Bloating


Bloating is defined as a feeling of fullness or tightness in the abdominal area that can lead to a certain degree of discomfort or even pain. It is mainly experienced during the menopausal transition as a result of either water retention, increased intestinal gas, or a combination of both.

The duration and intensity will vary from woman to woman, with some women experiencing bloating for a few days and then not again for a year, or possibly for several months at a time. A woman can wake up with a flat stomach and then have her stomach distend progressively throughout the day, or the bloating may appear within amatter of minutes and be aggravated by eating.

Symptoms of bloating

Symptoms of bloating

As bloating can vary in duration and intensity, so too can the symptoms vary in between menopausal women. The following image shows which are the most commonly experienced symptoms of bloating.

It is important to understand why bloating happens so frequently among women of menopausal age in order to gain a handle of this uncomfortably familiar symptom. Keep reading to learn more about the causes of bloating.

8 Natural Ways to Treat Bloating and Cramps

Bloating and cramps can be very painful and debilitating. They are typically caused by certain foods or premenstrual syndrome and are a result of trapped gas in the stomach and intestines. Exercising, peppermint tea, and applying heating pads to the cramping area are natural ways to treat bloating and cramps.

How Can I Prevent Daily Bloating?

Bloating is a natural symptom of the perimenopause stage due to the shifting levels of estrogen and the body's susceptibility to abdominal weight gain. Fortunately, relief is close at hand with these suggestions involving diet, exercise, and good habits to increase overall health and well-being.

Causes of Bloating

Hormonal causes

While bloating can occur as a result of such factors as diet or stress, the most likely cause for menopausal women is a fluctuation in hormones, particularly estrogen. Estrogen is important for a couple of reasons. First of all, it has an effect on the retention of water that occurs naturally as part of a woman's menstrual cycle. Women tend to retain more in the days leading up to menstruation as a result of the rising estrogen levels. When estrogen levels become erratic during perimenopause, so does the incidence of water retention, leading to bloating.

Causes of bloating

In addition, estrogen influences the production of bile, a substance produced in the liver and stored in the gallbladder that aids in digestion. Bile acts as a lubricant in the intestines. When estrogen levels decrease as a result of menopause, this in turn leads to a decrease in bile production. Stools in the small intestine can become dry, hard, and accumulate due to the lack of lubrication, leading to the sensation of constipation and bloating.

Not including the important role of estrogen in the phenomenon of bloating, there are other causes that will often have a hand in this.

Other causes

Aside from water retention and decreased bile production, the other most common cause of bloating is the prominence of intestinal gas. Anywhere from 30-60% of menopausal women report an increase in gas during this time period, leading researchers to believe that hormonal fluctuations also play a role in the production of gas.

Common foods that cause bloating and gas

Intestinal gas can also be caused by changes in diet, irritable bowel syndrome, swallowing air, carbonated beverages, or lactose intolerance.

Other factors that less commonly induce bloating in women include: abdominal surgery, obesity, weakened abdominal muscles due to pregnancy, or other, more rare, medical conditions including gallstones, diabetes, or kidney disease.

To learn more about the treatment options available to triumph over bloating, read below.

Dietary Tips to Beat Bloating

To help alleviate bloating during menopause, women should increase their consumption of certain foods like asparagus, yogurt, pineapple, and celery because they help remove excess water and waste from the body. Also, is necessary to avoid caffeine, cruciferous vegetables like broccoli and cauliflower, salty foods, and all fast food.

Tips to Avoid Bloating during Menopause

To avoid bloating during menopause, women can make small lifestyle changes. Eating several small portions throughout the day will help improve digestion. Women should eat slow and avoid foods like broccoli and beans that can worsen bloating, and instead try bananas and grapes. Additionally, women should exercise regularly, try to reduce stress and keep a diary of what causes their bloating.

Treatment for Bloating

Did You Know?

Bananas, grapes, eggs, rice, peanut butter, fruit juices or herbal teas, yogurt and hard cheese all have been shown to reduce gas and fight bloating.

Happily, bloating is not a symptom that needs to be permanent. There are ways to both manage and defeat it, in different stages. It is generally recommended that women begin with the least invasive option, which would be lifestyle changes. Particularly if the bloating is caused by excessive intestinal gas, some dietary changes can be extremely beneficial. Cutting out dairy products, sodium, and trigger foods such as onions, beans, and sugary snacks can have an impact on the incidence of bloating. Stress reduction techniques such as yoga or meditation can also help.

Many foods can be useful to eliminate the excess of water and intestinal gas, apart to improve health

Lifestyle changes can be difficult to implement all at once for a busy woman, however. The most effective approach, as bloating in menopausal women is primarily caused by fluctuating levels of estrogen, is to treat the problem directly at the hormonal source. A variety of natural and alternative remedies exist that are able to address this imbalance. Most of the time this is the safest, easiest, and most effective way to fight bloating.

In a drastic case of bloating becoming prolonged or painful, or if a woman is experiencing other disturbing symptoms, it may be necessary to seek the advice of a healthcare professional. While there are surgical or pharmaceutical options to curb bloating, these are more serious, may involve side effects, and thus should only be used in severe cases.

Most experts recommend that women who suffer from bloating and wish to treat it begin with lifestyle changes, then move onto alternative medicine (ideally combining the two) and finally, look to medications if nothing else seems to work. Click on the following link to learn specific treatments for bloating in these three categories.

5 Steps to Alleviate Constipation and Bloating

Constipation and bloating can be painful and last a long time. It is crucial to maintain a healthy and active lifestyle in order to prevent these symptoms from disrupting your daily routine. If you do experience constipation and bloating, drinking warm water with lemon can help relieve pain and bloating.

Top 5 Hidden Anti-Bloating Foods

Bloating can be a frustrating problem for many women, especially during times of hormonal imbalance. Fortunately, there are things you can do in order to reduce it. A key part of this is reviewing your diet. This article describes five anti-bloating foods, including cucumber, strawberries, yogurt, garlic, and ginger.

  • Hutchinson, Susan M.D. “The Stages of a Woman's Life: Menstruation, Pregnancy, Nursing, Perimenopause, Menopause”. November 2007.
  • Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
  • BMJ Group. “Menopause: What is it?” Patient Leaflet. 2007.