Diet and lifestyle changes for menopause bloating
Menopause and bloating diet changes
Go for little and often
Eat 5 small meals a day. This should prevent your metabolism from slowing down, making you feel less hungry so you snack less – which is also helpful if you are struggling with menopausal weight gain. Big meals can also make us feel, bloated, sluggish and gassy!
Step off the gas
Certain foods may help reduce the amount of wind in your digestive system and help you to feel less bloated in menopause.
Are probiotics good for menopause?
Probiotics are ‘friendly’ gut bacteria, helping with digestion in menopause. To help boost your gut health, eat more: fermented dairy products such as kefir, yogurt and sour cream or miso (fermented soybean paste), some soy drinks and soy based products, if you’re lactose intolerant. Try fermenting your own vegetables - cauliflower is great for gut health, or make your own sauerkraut. Go with the trend, make your own gut-friendly pickles and fermented foods.
Find out more about the benefits of fermented foods for menopause and check out our home made recipes.
What foods help relieve menopause bloating and digestion problems?
Mint, herbs and teas - peppermint, spearmint, ginger and fennel may help relieve painful wind. Try them in hot water for a fresh herbal drink. Green tea is a diuretic and may relieve bloating caused by fluid retention.
Citrus fruits: contain vitamin C, and fibre but are composed mainly of water, which helps hydrate you and encourages the body to let go of excess fluid.
Cayenne pepper and black pepper, natural cures for bloating and wind, containing capsaicin, which increases digestive enzymes. Add to food or to a hot lemon and ginger drink in the morning.
Bicarbonate of Soda (baking soda) - neutralises stomach acid and produces carbon dioxide encouraging you to burp, hopefully helping to relieve your bloating.
Be aware that some foods which may cause increased wind:
Vegetables: broccoli, cauliflower, onions, potatoes, cabbage, Brussels sprouts, peas (contain a type of sugar that is difficult to digest)
Legumes: beans and peas (you will eventually build up a tolerance)
Fruit: Pears, apples, peaches
Dairy: soft cheeses
Grains: oats, bran-type breakfast cereals, fluffy white wheat
Simple carbs: soft white foods; bread, pasta, cakes, pastry, bagels
Dried fruits: (full of fructose and fibre that can be hard to digest, causing cramps, gas build up and bloating)
Stay hydrated
Too much fluid on board? The obvious thing is not drink any more, right? Wrong! Not drinking actually makes fluid retention worse. Drink water throughout the day to encourage your body to flush out excess water and sodium. When you’ve got painful trapped wind, drinking a large glass of water may relieve it. Herbal teas are a great substitute and can target bloating.
Write it down
Keeping a meal diary can help you identify trigger foods or situations such as grabbing food on the go. Some women also becoming lactose intolerance later in life. Try removing dairy from your diet for a period of time to see if your symptoms improve. Gradually reintroduce it and you’ll soon find your answer. There are plenty of lactose free substitutes available in most supermarkets.
Lifestyle changes to beat menopause bloating
Exercise
Another plus for daily exercise, not only does it help deal with bloating it’s also great for weight management – and even a brisk 20-minute walk can make a difference. Cycling, jogging, swimming and team sports all make you sweat, releasing the salts that cause bloating from your body.
Yoga
Stretches, twists and sit ups can help move trapped wind around your body. There’s even a ‘Wind Relief’ pose in Yoga. Or try a simple ‘Childs Pose’, or ‘Downward dog’.
Expel air
The best way to reduce painful wind or menopause bloating is to get rid of the gas from both ends. Lie down on your left side and massage your lower intestine, or on your back and rub your tummy. Lastly, try lying on your back and bringing your knees up to your chest.
Reduce Stress
Stress can have a negative impact on your digestive system. Regular stress reducing techniques will help lower cortisol levels in your body. We can’t recommend yoga enough to help you de-stress in perimenopause. Read our blog on the 6 things you can do to relieve stress in menopause!
What exacerbates perimenopause bloating?
Smoking
Smoking decreases the levels of oestrogen your body produces and we know how important oestrogen is in the smooth-operation of the gut.
Swallowing air
This generally happens when you smoke, chew gum, drink through a straw, talk when eating or eat too quickly. Stress may also impact on over breathing.
Salt
Reduce the amount of salt you add to your meals, and check food labels as processed foods can contain high sodium levels. It slows down digestion, causes gas to build up and increases water retention.
Reduce caffeine and alcohol
Too much alcohol, fizzy carbonated drinks and drinks high in caffeine may cause perimenopause bloating. Adding ice to a fizzy drink will reduce gas-inducing fizz.
