Menopause Bloating & Gut Health

Menopause Bloating & Gut Health

Why your tummy suddenly feels 6 months pregnant — and what actually helps

If you’ve hit midlife and found yourself asking:

“Why am I bloated all the time?”

“Why does my stomach feel hard by evening?”

“Why do foods I’ve eaten forever suddenly upset me?”

You’re not broken.

You’re hormonal.

Menopause doesn’t just affect your periods or mood — it massively impacts your gut.

And for many women, bloating becomes one of the earliest (and most frustrating) symptoms.

Why menopause messes with your gut

As oestrogen drops, several things happen at once:

• Digestion slows

• Gut bacteria diversity changes

• Inflammation increases

• Your gut lining becomes more sensitive

• You retain more fluid

• Stress hormones rise

• Muscle mass decreases (including the deep core)

All of that adds up to the classic menopause belly: bloated, uncomfortable, and often worse as the day goes on.

In fact, studies suggest that over 70% of women in peri/menopause experience digestive symptoms, including bloating, constipation or IBS-type issues.

And here’s a big one:

Your gut produces around 90% of your serotonin (your feel-good hormone).

So when your gut is struggling, your mood, energy, sleep and cravings usually follow.

Gut health isn’t just about digestion — it’s about your whole body.

Bloat vs fat (important!)

This is something I explain daily to clients:

Menopause tummy is rarely just fat.

It’s usually a combination of:

• Hormonal bloating

• Fluid retention

• Gut imbalance

• Inflammation

• Stress

• Loss of muscle tone

• Food sensitivities creeping in

Which is why crunches, starving yourself or hammering cardio doesn’t fix it.

You need to calm the gut, balance hormones, rebuild muscle and reduce inflammation.

Simple, realistic ways to reduce menopause bloating

You don’t need extremes — you need consistency.

Here’s what actually works:

1. Start your day with protein

Eggs, cottage cheese, yoghurt, chicken — anything is better than toast alone. Protein stabilises blood sugar and reduces bloating later in the day.

2. Walk daily (especially after meals)

Even 10 minutes helps digestion and reduces gas build-up.

3. Strength train 2–3x per week

This rebuilds your core from the inside and supports hormone balance.

4. Drink more water than you think

Dehydration = constipation = bloating.

5. Reduce ultra-processed foods

Sweeteners, fizzy drinks and packaged snacks are huge bloat triggers in midlife.

6. Support your gut bacteria

This is where targeted support really helps.

Why gut support matters more than ever in menopause

During menopause, gut bacteria diversity drops significantly — and that affects:

• Weight regulation

• Oestrogen recycling

• Inflammation

• Mood

• Immunity

• Cravings

A healthy gut literally helps you process hormones better.

That’s why I personally recommend a Dr Vegan product: Gut Works to my community.

You can get 20% off using my code:

👉 THEMENOPAUSEMENTOR

It’s designed specifically to support digestion, bloating and gut balance — without harsh ingredients.

(It’s one of the few products I genuinely trust and use myself.)

Want a full reset?

If bloating is something you’re battling daily, I created my Gut Reset E-Book exactly for this.

It walks you through:

• Why menopause affects digestion

• How to calm inflammation

• What to eat (and what to avoid)

• Simple daily habits for a flatter tummy

• Gut-friendly meal ideas

• Symptom tracking

• Practical steps you can actually stick to

No extremes. No starvation. Just menopause-informed guidance.

It’s perfect if you’re tired of feeling uncomfortable in your own body.

You can purchase this via the Menopause Mentor website

Final thoughts

You don’t need to “get your old body back.”

You need to support this one properly.

Menopause bloating isn’t a personal failure — it’s biology.

When you care for your gut, everything improves:

your energy, mood, waistline, confidence and quality of life.

And you deserve that 💚

If you’d like more simple advice, workouts and menopause support, you’re always welcome to follow along on my page — and if bloating is stealing your confidence, start with your gut.

Your body isn’t working against you.

It’s asking for support.