19 Tips to Stop Belly Bloating and Gas In Menopause (almost) Immediately

Menopause bloating and gas are common symptoms that affect many women. It’s all pretty embarrassing, wouldn’t you say?

As you approach midlife, a plethora of wild hormonal changes occur in your body. And you’re likely to experience these uncomfortable bodily manifestations. Along with other digestive issues.

These symptoms can range from mild to severe and can impact your quality of life.

So it’s important to understand the causes and possible remedies.

In this blog post, we’ll explore the causes of bloating and gas in menopause. Also, we’ll discuss some natural remedies to help ease these annoying symptoms.

Is There a Relief For Menopause Bloating and Gas?

Ladies in menopause, have you ever felt like your body is playing a mean trick on you?

One minute you’re feeling fabulous and the next?

It seems like you’ve gained a few inches. Nay, you expanded like an inflatable swimming ring!

Especially around your belly, of course.

It’s like your body is trying to turn you into a balloon animal!

Don’t worry, you’re not alone. There are many reasons for this bloating, like your body retaining fluids or gases.

But fear not, my dear menopausal mavens!

We’ve got a handful of tricks up our sleeve to help you deflate that belly and feel like the fierce goddess you are!

1. Avoid Bread and Confectionery Sweets

Ladies, let’s talk about carbs. You know, those tempting treats that we can’t resist.

Like white bread, rice, cookies, cakes, and other sweets. They’re like a warm hug from the inside.

But did you know they contain gluten and yeast? And those two can slow down digestion and make you feel heavy? Yeah, it’s like they’re plotting against us!

So, here’s the deal. As much as we love those baked pastries, we need to consume them in moderation. And only on occasion.

Otherwise, they’ll team up with all the other junk in our diet. And cause us to feel bloated, sluggish, and downright miserable.

Cakes, in particular, are the ultimate culprits. Loaded with sugar and fat, they can make us gain weight and swell up like a balloon.

But don’t worry, you don’t have to give up carbs altogether. You can still indulge in your favorite treats while being mindful of your portions.

Plus, there are plenty of healthy alternatives like fruits, veggies, and whole grains. Trust me, they can please your sweet tooth without sabotaging your health.

And here’s a pro tip: Plenty of water before meals can help aid in digestion and reduce bloating.

So, drink up, my friends, and enjoy those carbs in moderation. After all, life is too short to deprive ourselves of the good stuff.

Cheers to a happy and healthy carb-filled life!

2 Increase Fiber Gradually

Eating more fiber helps to prevent constipation and bloating. This is especially important for women in menopause.

Why?

Because they’re more likely to experience digestive issues due to hormonal changes.

Yet most women in menopause don’t get enough fiber. The recommended daily fiber intake for women is 25 grams. So if you consume less than that, make a conscious effort to increase the amount.

But, it’s important to remember that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating. You may notice adverse effects from eating more than 70 g of fiber a day.

So take it easy to begin with. To increase fiber intake, it’s best to start slowly and gradually.

Therefore, increase the intake over several weeks to allow the body to adjust to this change in the diet. Foods like fruits, vegetables, whole grains, and legumes are good sources of fiber.

3. Eat at Regular Intervals To Prevent Menopause Bloating And Gas

Eat several smaller meals throughout the day instead of three large meals.

That way you can help to keep the digestive system moving and reduce bloating.

It’s important to eat slowly and chew food thoroughly.

Why?

It’s the best way to avoid swallowing air during meals. Because air can cause bloating.

By the way, drinking from a straw can also lead to swallowing more air.

So if bloating and extra gas plague you, try avoid using straws if possible.

Eating too quickly can also lead to overeating and cause bloating.

On the other hand, taking time to savor each bite and enjoying the food can help prevent overeating and thus reduce bloating.

4. Try Probiotics To Tackle Menopause Bloating and Excess Gas

Probiotics are live microorganisms that can help to improve your gut health. And when the gut is happy, it won’t sulk and bloat as much.

Ii’s as though a puffed toad turned into a prince who’ll protect your health.

These good bacteria live in the intestines.

One of their jobs is to regulate the colon bacteria that can produce gas and cause bloating.

You can find decent quality probiotic supplements in drug stores or online.

They come in various forms, including capsules, powders, and liquids.

But remember, it’s important to talk to a doctor before taking any new supplements.

Especially if you’re taking any medications or have any health conditions that may be affected by the probiotics.

5. Cut Down On Salt

Eating too much salt can cause the body to retain water.

And too much water trapped in your body will cause a swollen and bloated feeling. Not only in the belly but in other areas of the body as well.

To reduce salt intake, you can avoid processed and pre-packaged foods. Which often have high sodium content, aka too much salt, my friend.

Cooking meals at home with fresh ingredients is so much better for you. Also, by playing around with herbs and spices instead of using salt, you can create your own unique flavours.

And not only that. Herbs and spices, whether fresh or dry, contain nutrients too.

Another thing you can do to tackle too much salt is to drink good stuff.

Drinking plenty of water and green tea can help to flush out excess sodium and reduce bloating.

6. Avoid Chewing Gum and Give Peppermint Capsules a Try

Bloating belly and gas are the most unwelcome guests at the menopause party!

But did you know that chewing gum could be making it worse?

The sugar alcohols in gum can bloat you up like a puffer fish.

And if you’re a gum-chewing champ who swallows air while chewing? Well, brace yourself for some serious bloating and gas pain!

But don’t worry, you don’t have to give up fresh breath altogether.

Try swapping gum for ginger mints or peppermints. They’re a more menopause-friendly way to freshen up.

Ginger is also great for reducing inflammation in the gut and keeping your digestion on track.

So, ditch the gum and embrace the mints!

If you don’t fancy ginger, peppermint oil capsules might just be the answer!

This minty goodness has been used for centuries to help with digestion and relieve upset stomachs.

The best part? It can help ease bloating too!

These little capsules work by relaxing the muscles in your gut. Which allows gas and stool to move through your digestive system more easily.

But before you go popping them like candy, be sure to read the instructions and talk to your doctor first.

And if you’re prone to heartburn, you might want to skip the peppermint and try something else instead.

Happy belly, happy life!

7. Try Gas Relief Capsules To Treat Bloating and Gas In Menopause

Feeling bloated and gassy seems like a curse that won’t go away even if you ask it to go naturally?

Don’t worry, there’s another solution!

Gas relief capsules containing simethicone can move excess air out of your tummy.

Just be sure to follow the instructions on the label – we don’t want any unexpected explosions!

You can find these pills in drug stores or online.

Say goodbye to bloating and hello to relief!

8. Try Abdominal Massage

Sometimes, your belly just needs a bit of tender loving care.

So why not give yourself a nice tummy massage?

Massaging your abdomen can help to reduce bloating by stimulating the digestive tract.

It can be very effective. It’s also an opportunity to practice mindfulness and reconnecting with your body.

Not sure how to massage your tummy?

All you have to do is follow the path of your large intestine.

Try rubbing your belly in a circular motion. Or using gentle pressure to follow the path of your large intestine.

Start by placing your hands just above your right hip bone.

Then rub in a circular motion with light pressure up toward the right side of your ribcage.

Continue by rubbing straight across the upper belly area toward the left rib cage.

To complete the round, move slowly down toward the left hip bone.

Repeat as necessary, but if it causes any pain, stop immediately!

If rubbing isn’t your thing, try using some essential oils like fennel and curcumin.

A study found that a combination of these oils improved bloating and abdominal pain caused by IBS.

Just make sure to talk to your doctor first before using any essential oils.

Because some can be toxic or interfere with medication.

9. Warm Bath Is a Natural Remedy For Menopause Gas And Bloating

There’s nothing like a warm bath to ease an achy belly and reduce stress levels.

Did you know that stress can actually contribute to bloating?

So, take some time for yourself and soak in a relaxing bath.

You can make your bath even more luxurious by using a bath bomb or adding Epsom salts to the water.

The magnesium in Epsom salts can work wonders for you. It relaxes your muscles and eases tension.

And who would say no to that if your menopause is driving you nuts?

So, grab your favorite book, put on some relaxing music, and let the warm water work its magic.

Go ahead and soak up all the goodness and give your body the pampering it deserves!

10. Consider a Low-FODMAP Diet

Have you heard of the FODMAP diet?

A low-FODMAP diet might be worth trying. Specifically, if you’re dealing with bloating caused by irritable bowel syndrome (IBS).

Just be prepared to give up some of your favorite foods.

It’s a way of eating that helps if you have tummy troubles like IBS and SIBO. Following this regime will help you figure out which foods are causing problems.

FODMAPs are certain types of sugar that can mess with your intestines. So, the diet is all about avoiding high FODMAP foods for a little while. And then slowly adding them back in to see which ones are making your gut feel crappy.

But hold up, it’s not a diet you want to follow forever. It’s pretty darn strict, so it’s a good idea to chat with your doctor before starting it.

Plus, it’s meant to be a short-term experiment to see which foods are your enemies, and which ones are your friends.

Here’s how it works:

The first step is to stop eating high FODMAP foods.

(You can find Fodmap foods online).

Then, slowly reintroduce them one at a time.

And finally, figure out which ones are causing trouble, and avoid those ones in the future.

You only need to do the first step for 2 to 6 weeks to start feeling better and get your gut bacteria under control.

After that, you can start testing out high FODMAP foods again, every three days.

If you eat something and it makes you feel gross, just stay away from it from now on.

11. Keep a Food Diary

Don’t worry, we’re not suggesting you count every calorie.

But keeping a food diary can help you identify which foods are causing your bloating.

And let’s be real, blaming the bloating on your husband’s cooking can only go so far.

12. Drink Plenty of Water and Avoid Fluid Retention

Ladies, let’s talk about the magical powers of H2O.

Hormones going haywire love to cause fluid retention (aka bloating). And water helps to balance out those pesky hormones.

And to our delight, it can also help us shed a few pounds. It’s like a magic fat-vanquishing potion in a glass!

But, as with all good things in life, there’s a catch.

You don’t want to chug water like you’re in a camel race before bed. Or you’ll be up all night making bathroom runs.

We all know what it’s like to be tired and cranky from lack of sleep.

So let’s keep the water intake during the day and avoid unnecessary midnight trips to the loo.

Trust me, your bladder (and your sanity) will thank you for it!

13. Replace Sodas With Water

Fizzy, carbonated drinks contain gas that can build up in the stomach.

The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

This can be especially uncomfortable for women in menopause. Especially those who are already dealing with hormonal changes that can affect digestion.

Sugars or artificial sweeteners in the diet can also cause gas and bloating.

You best option?

Drinking water eliminates these issues and helps to treat constipation as well.

Women in menopause should aim to drink at least eight glasses of water a day.

14. Sleep Enough and Avoid Constipation.

Now let’s consider one of our favorite things: sleep!

Did you know that getting a good night’s rest can do wonders for your bowel functions?

That’s right. During your nocturnal slumber, amazing things happen.

Your body gets to work and normalizes all the processes that might have gone haywire during the day.

So, if you’re feeling a bit constipated, don’t fret! All you need is a solid 8 hours of beauty sleep to set things right.

Stress is often the culprit behind constipation. And what better way to release stress than by catching some Zs?

It’s like a magical spell that works while we dream of unicorns and rainbows. A slumber from which we awake energized, refreshed, and with skin soft like rose petals. Sleeping Beauty like.

So, let’s make sure we prioritize our sleep and give our bodies the rest they deserve.

When we free ourselves from constipation, we can also say goodbye to that annoying swelling.

So, let’s aim for those 8 hours of shut-eye. And let’s wake up feeling refreshed, renewed, and ready to take on the world. And all the bathroom breaks that come with it.

In conclusion, ladies, don’t underestimate the power of a good night’s sleep. It can do wonders for your bowel functions, and help relieve constipation and bloating.

So, go ahead, snuggle up in your comfy PJs, and catch those Zs. Your body will thank you for it!

15. Be Active To Eliminate Bloating And Gas During Menopause

You’ll be happy to know that getting moving can actually help to beat the bloat!

That’s right!

Regular exercise is great for reducing bloating and improving digestion.

When you get active, you can help get things moving in the right direction – out of your colon!

And when you sweat, you’ll be saying “see ya later” to extra sodium. Which can help reduce water retention and bloating.

But don’t go running a marathon just yet! It’s important to start slow and work your way up to a regular exercise routine.

You can start with some light activities like walking, yoga, or stretching.

And then gradually increase the intensity and duration of your workouts.

Just remember to keep hydrated by drinking plenty of water before, during, and after exercising.

After all, we don’t want dehydration making constipation worse.

That’s just a crappy situation!

16. Take a Stroll To Get Things Moving

We all know that exercise is good for us.

But did you know that even gentle movment can also help relieve bloating?

Going for a walk around the neighborhood can get the bowels moving.

Which is especially important if you’re feeling a little backed up.

This movement can help release excess gas and stool, providing fast relief from gas pressure.

Plus, getting some fresh air and sunshine can do wonders for your mood and overall well-being.

17. Strike a Yoga Pose For Some Serious Relief

Yoga is a great way to stretch and relax the body, and certain poses can even help relieve bloating.

Child’s Pose, Happy Baby Pose, and squats are just a few examples of poses that you’ll find beneficial.

How?

They position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract.

This can help reduce bloating and provide relief from discomfort.

Plus, taking some time for yourself to do some gentle yoga can help you de-stress.

It’s a great way to find some inner peace during the ups and downs of menopause.

How To Banish Bloating and Gas For Good Beyond Menopause

Quick fixes may not always work for some causes of bloating.

If you want to manage bloating and gas effectively during menopause, you may want to consider long-term strategies.

What I mean by that ist hat you may want to dig deeper into the causes of bloating.

Based on your findings, you may want to adopt lifestyle changes that will reduce the problem over time.

Here are some simple steps that can help prevent bloating in the long-term:

18. Rule Out Medical Conditions

Listen, we know you’re a pro at self-diagnosing on WebMD, but sometimes you just gotta go to the doctor.

Bloating can be a symptom of serious medical conditions.

Like inflammatory bowel disease or gynecological issues.

So, if your bloating is persistent or accompanied by other symptoms, it’s time to make an appointment.

Now, we all know the feeling of suddenly feeling like a hot air balloon. And it’s not exactly the most glamorous thing in the world.

But here’s the thing.

Swelling is usually a sign that something else is going on in our bodies.

Whether it’s a tricky digestive issue, pesky constipation, or even some sneaky weight problems.

So, let’s not ignore the signs and try to pretend like everything is A-OK.

Instead, let’s be proactive and schedule a visit to our favorite doc to get to the root of the problem.

And who knows, maybe they’ll have some fun bloating jokes to lighten the mood (we can only hope, right?).

And if your bloating is accompanied by bright red blood in the stool or severe abdominal pain? It’s time to put down the herbal tea for sure and call the doctor.

19. Look At Supplements and Medications

Sometimes, even the good stuff can cause bloating.

Supplements like iron and certain medications can mess with your digestion and make bloating worse.

Talk to your doctor or pharmacist about alternatives that might be easier on your stomach.

Ladies, we know menopause can be a wild ride, but let’s make sure we’re taking care of ourselves along the way.

Photo Credits: Heather Barnes on Unsplash, Photo by Romina Farías on Unsplash, Photo by Geraud Pfeiffer, pexels-karolina-grabowska-8093097, Photo by Shayna Douglas, pexels-cottonbro-studio-7402626, pexels-yan-krukau-7019723

Disclaimer

This article was written by Zuzana Halliwell. I am not a doctor or health professional and cannot be held liable for the information written here. This article is meant to provide information about the benefits of a healthy lifestyle and diet. The content is based on my own personal experience and on information provided by medical professionals that is available to the public. It is not intended to provide medical advice. Do not use it as an alternative to seeking help from a medical professional.