Bloating is indeed a common digestive issue that many women experience during perimenopause and menopause. Hormonal fluctuations during this time can affect digestion and lead to various gastrointestinal symptoms, including bloating. Additionally, age-related changes in metabolism and decreased physical activity may also contribute to digestive problems.

My name is Leah, I am a nutritionist and naturopath. Having recently gone through menopause myself, I can attest to bloating, new food sensitivities and slower metabolism. In fact, I put on over 15 kilos in a matter of months.  

My research and personal experience can help you.

Causes of Bloating in Perimenopause and Menopause:

1. Hormonal Changes: Fluctuations in estrogen and progesterone levels can affect the functioning of the digestive system, leading to slower digestion and increased gas production, which can cause bloating in menopause.

2. Slower Metabolism: As women age, their metabolism tends to slow down, and this can affect how quickly food moves through the digestive tract, potentially causing bloating.

3. Muscle Weakness: Hormonal changes during menopause can also lead to a loss of muscle tone in the gastrointestinal tract, which may result in slower movement of food and gas, leading to bloating.

4. Food Sensitivities: During perimenopause and menopause, some women may develop sensitivities to certain foods that they could tolerate before. These trigger foods can cause bloating and discomfort.

5. Stress and Lifestyle Factors: Stress and sedentary lifestyle habits can exacerbate digestive issues, including bloating.

Foods that Could Contribute to Bloating:

While trigger foods can vary from person to person, some common culprits known to cause bloating in many individuals include:

1. Carbonated Drinks: Beverages like soda and sparkling water can introduce excess gas into the digestive system.

2. Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts are nutritious but can be difficult to digest, leading to gas and bloating.

3. Beans and Legumes: These foods contain complex carbohydrates and fibers that can lead to gas production during digestion.

4. Dairy Products: Lactose intolerance becomes more prevalent as people age, and dairy products can cause bloating and gas in those affected.

5. Processed Foods: Foods high in sodium and artificial additives may lead to water retention and bloating.

Simple Ways to Help Ease Bloating:

1. Keep a Food Diary: Tracking what you eat and any resulting symptoms can help identify trigger foods and guide you in making dietary changes.

2. Eat Smaller, More Frequent Meals: Instead of large meals, try eating smaller portions more frequently to aid digestion.

3. Stay Hydrated: Drink plenty of water throughout the day to support digestion and prevent constipation.

4. Limit Gas-Producing Foods: Reduce or avoid foods known to cause gas and bloating, especially if you notice them affecting you personally.

5. Increase Fiber Intake Gradually: Gradually increase fiber in your diet to give your digestive system time to adjust.

6. Manage Stress: Engage in stress-reducing activities as stress can exacerbate digestive issues.

7. Stay Active: Regular physical activity can promote better digestion and help alleviate bloating.

8. Avoid Late-Night Eating: Eating too close to bedtime can hinder digestion and contribute to bloating.

If nothing is working

It’s important to note that while these tips can help alleviate bloating for some women, persistent or severe digestive issues should be discussed with a healthcare professional.

I can assist you with food intolerance testing or specific one on one treatment. Whether it is for bloating and menopause or anything else.

Looking forward to hearing your experiences and working with you,.