How to Improve Digestion During Menopause

As if affecting our moods, weight, and temperature wasn’t enough, it turns out that menopause can also disrupt our digestive systems. Bloating, cramping, constipation, acid reflux and excess gas can all occur as our estrogen levels begin to drop.  

So, does menopause affect digestion? Not directly,  but the decline and then lack of estrogen in the body causes a rise in the stress hormone cortisol, which can be linked to issues like slower digestion along with constipation.¹ The connection between menopause and digestive health should not be taken lightly. Rather than thinking of it as one more aspect of menopause you have to deal with, there are ways you can take control. 

You don’t have to settle for the discomfort, however. There are things you can do to help manage many of the digestive issues you may be experiencing during menopause and beyond.  

Here are five ways that can help to improve your gut health and enable you to feel more like yourself again.: 

Try to Skip the Sugar.   

Sugar and artificial sweeteners may cause hormone havoc (not to mention weight gain) so it’s important to try to keep the consumption of these to a minimum.² Check all your labels and be aware of “hidden sweeteners,” like high fructose corn syrup.   

Reduce Alcohol Consumption.   

You don’t have to eliminate it but try your best to at least cut back. Alcohol is filled with gut inflaming sugar, plus it can affect your mood, as well as disrupt your sleep patterns.³ Chances are many of you are already having trouble sleeping due to  night sweats, so why in something else that can disrupt your rest if you can avoid it?  Consider a Probiotic.   

Can Probiotics Help with Menopause Symptoms?

As your hormones decline, so does the healthy bacteria in your gut.⁴ Adding probiotics to your diet either through fermented products like kombucha or yogurt, or through supplements, such as Bonafide’s Essential Gut Probiotic, can help you keep your good, gut healthy bacteria, balanced.* 

Increase Your Veggie Intake.   

Eating a wide variety of fiber rich vegetables can help keep your digestive system moving in the right direction. Bonus? You are adding plenty of good nutrients into your body without consuming a lot of calories.  Think Small.  

Eating smaller meals throughout the day can be less taxing to your digestive system than consuming three large ones. That could potentially translate to less bloating and constipation. Smaller meals can also help to keep your blood sugar regulated, which can help you to avoid that midday slump. 

Making a few tweaks to your diet can go a long way in helping you deal with the inflammation, bloating and other menopause digestive health issues that can plague you during this transition—but it’s not the only thing that helps. Getting regular exercise and drinking plenty of water go hand in hand with keeping you, and your gut, happy and healthy. 

Resources

1. https://www.healthline.com/health/menopause-constipation
2. https://www.healthline.com/nutrition/menopause-diet
3. https://www.healthline.com/health/menopause/alcohol
4. https://www.healthline.com/nutrition/probiotics-for-menopause