A woman’s health is significantly influenced by hormones, and changes related to menopausal transition can lead to many symptoms, including hot flashes, mood swings, and weight gain.
Many women also notice a link between menopause and stomach issues, likely due to changes in the gut microbiota, increasing the risk of bloating, digestive discomfort, and sensitivity to certain foods.
Learn why menopause can affect gut health and discover six simple but effective ways to mitigate digestive problems and support overall health and well-being.
What causes digestive issues during menopause?
Hormones play a vital role in regulating bodily functions, and menopause can trigger changes that disrupt gut balance and contribute to gastrointestinal symptoms.
Here are four common causes of digestive issues during menopause.
1. Changes in gut microbiome composition
Changing hormone levels during menopause can lower gut microbiome diversity. This can slow digestive system functions and lead to gut issues, poor nutrient absorption, and irregular bowel movements.
It’s believed that changing hormone levels, especially in estrogen and progesterone, can alter the balance between beneficial and harmful bacteria in the gut, increasing the risk of inflammation and digestive discomfort.
In addition, imbalanced gut microbes can negatively impact the gut barrier, increasing the risk of intestinal permeability, also known as leaky gut. This condition allows toxins and partially digested food particles to penetrate the intestinal lining.
A leaky gut can trigger constant immune responses within the gut, contributing to digestive issues such as stomach cramps and abdominal pain, which are common in menopausal and postmenopausal women.
2. Altered immune responses
Changes in hormonal balance during menopause directly affect immune system functions, leaving middle-aged women more vulnerable to intestinal inflammation and gut-related imbalances.
Declining estrogen levels can also weaken the gut lining integrity, thereby increasing sensitivity to certain trigger foods and raising the risk of bloating, food intolerances, or irritable bowel syndrome (IBS).
3. Low stomach acidity and sluggish bile flow
Hormonal shifts and age-related changes during midlife can reduce stomach acid and slow bile flow, which can lead to altered bowel function, bloating, and difficulty digesting fats.
Poor gallbladder function and sluggish bile flow during this stage of life may help explain why menopausal women are at higher risk of developing gallstones than women who have not yet entered perimenopause.
4. Reduced stress resilience
Hormonal changes during menopause can influence levels of cortisol, a critical stress hormone. This can make it harder for the body to balance stress responses during this transition phase.
Fluctuating cortisol levels not only worsen menopause symptoms and affect body composition but can also contribute to an imbalanced gut microbiome diversity and poor digestive functions.
A study published in Menopause highlights that menopause is accompanied by lower stress resilience and cortisol imbalance, which can influence gut motility and contribute to digestive issues.1
Watch the video below to discover the number one food to mitigate menopause symptoms.
Common gastrointestinal symptoms
A study published in Women’s Midlife Health found that a significant proportion of peri- and menopausal women experience digestive issues.2
Since most women don’t have structural gut problems, many are diagnosed with functional digestive disorders such as IBS. However, this diagnosis often fails to address the underlying hormonal or microbial imbalances, leaving many with ongoing symptoms and discomfort.
Here are common gastrointestinal symptoms associated with menopause:
- Abdominal pain
- Bloating
- Stomach cramps
- Irregular bowel habits
- Constipation or diarrhea
- Gas and flatulence
- Indigestion and acid reflux
- Changes in appetite
- Food sensitivities
- Cravings for sugary foods
In some cases, menopausal gut issues can be similar to more severe IBS symptoms, such as intense abdominal pain, frequent or urgent bowel movements, and significant bloating that can interfere with daily life and warrant medical support.
Managing menopause-related digestive symptoms
Supporting a healthy microflora and effective digestive processes can play a crucial role in managing menopausal digestive issues and improving overall well-being during this life stage.
Here are six dietary and lifestyle changes that can help alleviate menopausal gut problems.
1. Incorporate pre- and probiotic foods
Incorporating pre- and probiotic foods is key to supporting a healthy gut microbiome during menopause.
Fermented foods, such as yogurt, kefir, kimchi, and sauerkraut, introduce live probiotics into the gut, which help promote microbial balance and optimal digestive health.
High-fiber foods, especially those rich in prebiotic fibers, feed beneficial bacteria residing in the gut, helping them thrive and maintain digestive balance.
Some of the best prebiotic foods include:
- Asparagus
- Dandelion greens
- Garlic
- Onions
- Jerusalem artichoke
“Incorporating pre- and probiotic foods not only supports digestive wellness but also benefits mental health and mood regulation, which are often impacted during menopause,” explains Dr. Berg.
Research published in Maturitas reports that the consumption of fermented foods is associated with reduced severity of menopause symptoms, including mood swings, anxiety, and depression.3
2. Prioritize stress reduction
Focusing on stress reduction can play a significant role in managing gastrointestinal issues linked to menopausal changes.
Prioritizing sleep, practicing breathing exercises, connecting with nature, and spending time with loved ones are excellent tools to support resilience and a more balanced stress response.
This can help ease abdominal discomfort, reduce bloating, and support a balanced gut microbiome, making it easier to manage menopausal gut symptoms.
3. Avoid processed foods
Avoiding ultra-processed foods (UPFs) is crucial for hormonal balance, metabolic health, and gut microbiome diversity, all of which influence menopausal transition.
Research published in Nature Reviews in Gastroenterology & Hepatology highlights, “There is increasing evidence of an association between diets rich in UPFs and gut disease, including inflammatory bowel disease, colorectal cancer, and irritable bowel syndrome.”4
UPFs typically contain added sugars, refined grains, harmful seed oils, trans fats, and synthetic preservatives, which disrupt the body’s ability to balance hormones, control inflammation, and maintain effective digestive functions.
Instead, opt for nutrient-dense and minimally processed whole foods rich in essential vitamins, minerals, and antioxidants vital for balanced hormone levels and optimal digestive functions.
4. Support optimal stomach acidity
Stomach acid production naturally declines with age and often coincides with menopause. Low stomach acid can impair digestion and nutrient absorption, reduce gallbladder function and bile release, and increase the risk of intestinal infections.
To aid digestion and ease abdominal discomfort, incorporate natural remedies such as diluted apple cider vinegar or lemon water before or with meals. This can enhance stomach acidity and support smooth digestive processes.
It’s equally important to slow down at mealtimes and chew slowly and thoroughly, which allows the body to trigger digestive enzyme release and prepares the stomach for optimal acid production.
5. Stay physically active
Although an often overlooked factor in gut health, regular physical activity is crucial for a well-working digestive system.
Exercise helps increase the diversity and number of good bacteria in the gut, supporting a healthy gut microbiome. It also promotes regular bowel movements, helps reduce inflammation, and can improve overall digestive efficiency.
6. Practice intermittent fasting
Evidence published in the Journal of Midlife Health suggests that intermittent fasting can provide therapeutic benefits for managing menopausal symptoms.5
This mealtime schedule may help support hormonal balance during peri- and menopause and has been linked to a more diverse gut microbiome.
Prolonged periods of caloric restriction allow the digestive system to rest and rejuvenate, which can help reduce bloating, improve gut motility, and support overall digestive health during menopause.
When to see a doctor about menopause and stomach problems
If you experience persistent abdominal discomfort, stomach pain, or other digestive issues during menopause, it’s vital to consult a healthcare professional. This may signal underlying digestive disorders such as inflammatory bowel disease (IBD) or Crohn’s disease.
In addition, rapid weight gain, frequent mood changes, intense hot flashes, and chronic sleep issues may be linked to significant hormonal imbalances or underlying health conditions and also signal the need for medical attention.
Your healthcare provider can order diagnostic tests and recommend appropriate treatment methods. This may include hormone replacement therapy if dietary and lifestyle changes aren’t effective to help manage menopausal issues.
Key takeaways
Many are unaware of how closely menopause and stomach issues can be linked.
Menopausal hormone changes can impact microbiome balance and digestive function, leading to abdominal discomfort, changes in gut motility, intestinal inflammation, and low stomach acid.
Supporting gut health with pre- and probiotic foods, prioritizing stress management, and incorporating intermittent fasting and regular physical activity can help ease digestive symptoms, promote a healthy gut microbiome, and improve overall well-being during menopause.
FAQ
Can menopause and stomach problems be related?
Yes, menopause and stomach problems can be linked, and many women experience digestive problems during this life stage. Hormone changes during menopausal transition can trigger changes in the gut microflora, slow digestive processes, and alter gut motility, all of which increase the risk of stomach discomfort and gastrointestinal problems.
What digestive symptoms are related to menopause?
Common digestive issues related to menopause include abdominal bloating and an upset stomach, while other symptoms may involve changes in bowel habits, indigestion, or increased gas and flatulence.
Can menopause make existing stomach issues worse?
Yes, menopause can worsen stomach discomfort. It’s believed that hormonal changes during menopause can alter the composition of the interstitial microflora, which impacts digestive health and gut function and can exacerbate existing digestive problems.
How do I get rid of my menopause gut?
Supporting a diverse gut microbiome with pre- and probiotic foods, intermittent fasting, and regular physical activity can help alleviate hormone-related digestive issues. In addition, it’s vital to manage and reduce stress, as well as avoid ultra-processed foods and artificial sweeteners, all of which can disrupt microbial diversity and contribute to menopausal gut symptoms.
