Menopause Bloating: Understanding Symptoms and How to Stop It

Menopause bloating is a common cause of discomfort and pain in women going through menopause. While bloating may seem like a minor issue, it can significantly impact a woman’s quality of life, causing discomfort and pain as well as affecting her self-esteem.

In this blog, we will discuss menopause bloating in detail, looking at its causes, symptoms and ways to manage it. Whether you are going through menopause or want to be better informed about this important topic, this blog will provide valuable insights into this topic.

Menopause And The Most Common Symptoms

Menopause is a natural biological process that marks the end of a woman’s reproductive years. It typically occurs in women between the ages of 45 and 55, although it can occur earlier or later. Menopause occurs when the ovaries stop producing eggs and the levels of estrogen and progesterone in the body decline. 

The most common among the 34 symptoms of menopause:

  • Hot flashes are a sudden feeling of warmth that spreads across the body, often accompanied by sweating and a rapid heartbeat. They can last from a few seconds to several minutes and can be triggered by stress, alcohol, caffeine, and spicy foods.
  • Mood swings are another common symptom of menopause, and can range from mild irritability to severe depression. Hormonal changes during menopause can affect neurotransmitters in the brain, leading to changes in mood and behavior.
  • Weight gain is also a common symptom of menopause, as the decline in estrogen levels can cause the body to store more fat around the abdomen. This can increase the risk of health problems like heart disease and diabetes, so it’s important to maintain a healthy diet and exercise regularly.
  • Other common menopause symptoms include vaginal dryness, decreased libido, fatigue, insomnia, and joint pain. These symptoms can vary in severity and duration, and may require medical treatment or lifestyle changes to manage.

Treatment options for menopause symptoms include hormone replacement therapy (HRT), which involves taking estrogen and progesterone to replace the hormones that the body is no longer producing. Other treatments include lifestyle changes like regular exercise, a healthy diet, and stress management techniques like yoga or meditation. Over-the-counter remedies may also help alleviate symptoms. It’s important to talk to a healthcare provider to determine the best treatment plan for your individual needs.

Understand Menopause Bloating

Menopause is a significant phase in a woman’s life that comes with a range of physical and emotional symptoms. While hot flashes, mood swings, and weight gain are well-known symptoms of menopause, bloating is also a common symptom that women experience. 

If you’re experiencing bloating, there are plenty of things you can do to help yourself feel better. Here’s what you need to know:

What is Bloating, and How Does it Differ from Weight Gain?

Bloating is a sensation of fullness or tightness in the abdomen, often accompanied by gas or discomfort. It can occur for a variety of reasons, including eating too much, eating too quickly, or consuming certain types of foods that are difficult to digest. 

Bloating differs from weight gain in that it is often temporary and can fluctuate throughout the day. Weight gain, on the other hand, is a more permanent increase in body mass that can result from a variety of factors, including changes in diet, exercise, or hormonal imbalances.

Why Menopause Can Cause Bloating

As hormone levels decline during menopause, fluid retention and distribution can be affected, leading to excess fluid accumulation and discomfort in the abdomen. In fact, research shows that a staggering 73% of women reported experiencing abdominal bloating during menopause. Additionally, bloating can also be influenced by gut motility and digestion changes, which are affected by hormonal fluctuations during menopause.

How to Stop Menopause Bloating

  1. Eat smaller meals: Eating smaller, more frequent meals throughout the day can help reduce bloating and improve digestion. This is because large meals can put a strain on the digestive system, leading to discomfort and bloating. By eating smaller meals, the digestive system can more easily break down and absorb nutrients, reducing the risk of bloating.
  2. Avoid trigger foods: Certain foods can contribute to bloating and digestive discomfort, so it’s important to identify and avoid trigger foods. Fatty or fried foods, spicy foods, carbonated drinks, and alcohol are common culprits. These foods can be difficult for the digestive system to break down, leading to bloating and discomfort.
  3. Stay hydrated: Drinking plenty of water can help flush out excess sodium and reduce bloating. Aim for at least 8-10 glasses of water per day, and avoid sugary or caffeinated drinks, which can contribute to dehydration. Dehydration can lead to water retention and bloating, so it’s important to stay hydrated.
  4. Increase fiber intake: Eating a fiber-rich diet can help regulate digestion and reduce bloating. Good sources of fiber include fruits, vegetables, whole grains, and legumes. Fiber helps to keep the digestive system moving smoothly and can reduce the risk of constipation, which can lead to bloating.
  5. Manage stress: Stress can contribute to digestive issues like bloating by increasing the production of stress hormones like cortisol that suppress digestive enzymes produced in the stomach lining. Managing stress levels through relaxation techniques like deep breathing, meditation, or yoga can help reduce bloating and improve digestion.
  6. Consider natural remedies: Some natural remedies, like peppermint tea or ginger, may help reduce bloating and improve digestion. Peppermint tea can help relax the muscles in the digestive tract, while ginger can help reduce inflammation and improve digestion. 
  7. Try menopause supplements: Menopause supplements also containing natural ingredients like black cohosh, red clover, and soy can also potentially help reduce bloating and other menopause symptoms. Incorporating these natural remedies into a woman’s routine, along with lifestyle changes and natural menopause supplements like CBD from Nutrivive, can help alleviate discomfort and improve quality of life during menopause.
  8. Consult with your healthcare provider: If bloating persists or is severe, it’s important to consult with your healthcare provider to rule out any underlying health issues and discuss potential treatment options. They can perform tests to rule out conditions like irritable bowel syndrome (IBS), celiac disease, or inflammatory bowel disease (IBD), all of which can cause bloating.

Regular Exercise For Reducing Menopause Bloating

Regular exercise has several benefits for reducing bloating during menopause. Exercise can help stimulate digestion and bowel movements, which can reduce the amount of gas and bloating in the digestive tract. 

Additionally, exercise can help reduce stress levels, which can contribute to digestive issues and bloating. Exercise also helps improve circulation, reducing fluid retention and alleviating bloating.

Aerobic exercises, such as brisk walking, cycling, or swimming, can effectively reduce bloating during menopause. Aim for at least 30 minutes of moderate aerobic exercise most days of the week. Strength training exercises can also be beneficial, as they help build muscle mass, boosting metabolism and reducing the risk of weight gain.

It’s important to note that over-exercising or engaging in high-intensity exercise may exacerbate bloating, so listening to your body and adjusting your exercise routine as needed is important. If you’re experiencing bloating or other menopause symptoms, talk to your healthcare provider about developing a safe and effective exercise plan.


Menopause bloating is a common symptom that affects many women during their menopausal transition. It can be uncomfortable and frustrating, but it is not impossible to manage.

By making lifestyle changes such as eating a healthy diet, exercising regularly, and staying hydrated, women can alleviate their bloating symptoms. Additionally, incorporating natural menopause supplements, such as CBD, can also be beneficial. 

Nutrivive offers CBD as a natural menopause supplement for menopausal women, which can potentially help alleviate symptoms such as bloating. With the right knowledge and support, women can navigate through menopause with ease and live a comfortable and fulfilling life.