Hormonal Changes

Hormonal changes can often cause bloating. Levels of estrogen and progesterone can rise and fall unpredictably in perimenopause. Spikes in estrogen can cause water retention, which could lead to bloating.

Declining levels of estrogen and progesterone can also slow down digestion, which may make bloating worse.

Talk to your doctor if you are experiencing ongoing issues with stomach bloating in perimenopause.

Gas

Excess gas in your intestines is the most common cause of bloating, regardless of gender or age. Experiencing excess gas and bloating after eating might be a sign of irritable bowel syndrome (IBS) or another intestinal issue. IBS is more common in women, and can get worse in perimenopause and menopause because of how hormonal changes impact the way your digestive system works.

Water Retention

When your body retains water, you may feel bloated. Water retention becomes more common with age. Perimenopause and menopause make this worse because estrogen affects water retention.

There is some evidence that a natural drop in estrogen (like what happens to your body in menopause) can increase water retention. Studies also indicate that the type of estrogen (estradiol) used in hormone therapy can increase water and sodium retention. Therefore, both menopause and its treatment could potentially contribute to bloating or swelling.

Talk to Your Doctor

Menopause can affect many parts of your body, including your gut. If your stomach bloating is new, worsening, or affecting your quality of life, talk to your doctor. Most of the time, bloating is not serious, but persistent bloating can sometimes be a sign of something more serious, including ovarian cancer.

At-Home Treatments for Bloating

In addition to evaluating you for a prescription treatment like hormone therapy (also called hormone replacement therapy or HRT), your doctor may recommend some of these over-the-counter or at-home remedies to help you reduce or prevent bloating. In most cases, the same at-home strategies used for bloating in general are a good place to start.

Take Herbs and Supplements

Herbal teas and supplements like peppermint, ginger, chamomile, fennel, and dandelion root can help with digestive issues, soothe the gut, and alleviate water retention. Peppermint can especially help your digestive muscles relax and give you some relief if you’re stopped up with gas or constipation. Dandelion root tea is especially known to be helpful with excess water retention.

Try Antacids

In addition to helping with heartburn, which can be bothersome in perimenopause and menopause, antacids can also help with bloating. Simethicone, the active ingredient in most over-the-counter antigas medicine, will often help if excess gas is what’s causing your belly bloating and discomfort.

Eat Less Salt

Changing what you eat and drink can help. If fluid retention is causing your bloating, cutting back on salt may help because salt makes your body hold on to more water. If constipation is the cause, drinking enough water and getting more fiber may help.

Drink More Water

It’s important to drink enough water to keep your digestive system moving and help your body get rid of waste. Because kidney function slows with age, staying hydrated becomes even more important over time. Dehydration can also make many health issues worse.

Probiotics

If your gut bacteria are out of balance, this might affect your digestion and cause bloating. Taking probiotics could help you digest food better or absorb excess gas.

More research is needed, but there is some evidence that taking probiotics could help with other menopause symptoms, too. Probiotics can also help if your IBS symptoms are worsening in perimenopause.