Menopause Digestive Issues

Menopause and perimenopause can cause various symptoms, including digestive issues¹.

This guide will explore the various types of digestive issues that may occur as a result of your body changing during perimenopause and menopause, the possible causes for these issues, and diet changes and other options that could help to relieve those symptoms.

Gut health and menopause

Menopause is the name given to the time of life when menstruation stops. It is typically diagnosed after 12 full months with no period or signs of a period, such as vaginal bleeding or spotting².

Perimenopause is the name given to the transitional period leading up to this time, which can last from around two to eight years. At this point menstruation has not stopped entirely, but some of the symptoms of menopause may occur².

This is an entirely natural process that most often occurs in the 40s or 50s². That said, the physical symptoms can lead to a negative effect on your mood, energy levels and more².

Common symptoms of menopause include:

• Irregular periods – during perimenopause, menstrual periods may become irregular, or less frequent²

• Hot flashes – you may begin to experience sudden flashes of heat, characterised by a sudden flare of warmth, flushed skin and sweating³

• Night sweats – you may wake up in the night drenched in a cold sweat, or wake up to symptoms similar to a hot flash⁴

• Vaginal dryness – lowering levels of oestrogen can cause your vagina to feel uncomfortably dry⁵

• Sleep problems – night sweats and hot flashes can result in poor sleep quality, or not getting enough sleep, which in turn can cause daytime drowsiness⁶

• Mood changes – changes in hormone levels can affect your mood, causing symptoms ranging from irritability and anger to anxiety, depression and a loss of confidence and self-esteem⁷

• Forgetfulness and trouble finding words, often called ‘brain fog’, can be experienced by some people⁷

• Menopause digestive issues – some women report symptoms similar to those of irritable bowel syndrome (IBS), such as bloating and cramps¹.

Menopause digestive symptoms

Digestive issues that can occur during menopause can be similar to those experienced by people who have irritable bowel syndrome (IBS¹). Indeed, research has shown that women who experience early menopause may be more at risk of developing IBS⁸.

Digestive symptoms that may be experienced during menopause include:

• Bloating  – your stomach may feel overly full or bigger than usual, achy or uncomfortable, or become more prone to rumbling and making noises⁹

• Cramps – pain and discomfort in the digestive system or worse than usual cramps associated with period pain¹⁰

Some people may also experience:

• Diarrhoea – loose stool that is watery

• Wind – you may become more ‘gassy’.

However, indigestion could also cause similar symptoms. If you find you’re eating too much, or too quickly, changing your eating habits may help to reduce these indigestion-related symptoms¹².

Improving your diet for better gut health

Some of the symptoms of menopause, particularly digestive issues, may be relieved when you eat a balanced healthy diet and exercise regularly¹.

Looking after your gut, thinking carefully about what you eat, and avoiding foods that can cause digestive symptoms, is therefore important. In fact, maintaining a healthy weight and taking care of your gut health are key ways of balancing your hormones¹³.

Diet tips to help reduce digestive symptoms include:

• Maintaining a diet that is high in vegetables (particularly leafy greens¹⁴), lean meats, whole grains and healthy fats from sources such as avocado, oily fish, nuts, seeds and olive oil¹.

• Fibre, including soluble fibre, is essential for keeping bowel motions regular. Experts recommend that adults in the UK keep bowel motions regular in order to help control blood sugar and cholesterol levels, which can in turn reduce symptoms such as bloating and gassiness. Experts recommend that adults in the UK should aim to include 30g of fibre per day in their diets¹.

• A balanced diet ensures your body gets plenty of essential vitamins and minerals, such as iron and omega-3. There are many sources of protein you can add to your diet. These include poultry, lean red meat, fish and eggs. Vegetarians and vegans may also wish to add pulses, beans, nuts and meat substitutes¹.

Reducing your intake of foods that can inflame symptoms is equally important. These include:

• Spicy foods – skip the chillies and hot peppers and try using milder spices or herbs instead¹⁴

• Caffeine and alcohol – these can worsen digestive symptoms when consumed¹⁴

• Fatty and fried foods – these are harder to digest, and may lead to symptoms such as stomach pains and heartburn.

Relief for digestive issues

If you’re experiencing symptoms such as diarrhoea with bloating, cramps or wind, IMODIUM® Dual Action tablets can help provide relief.

However, if symptoms continue or worsen, or if you are worried about any symptoms you experience, you should always speak to your GP.

Menopause and gut health FAQs

Is there a link between gut health and menopause?

Menopause has been linked to changes in gut health, though evidence on causality is inconsistent. Nonetheless, you may experience a variety of symptoms during menopause, including bloating, cramps, gas and diarrhoea¹⁶.

How do you fix ‘menopause belly?’

‘Menopause belly’ is when women experience an increase in belly fat during menopause, as body fat often shifts to the abdominal area¹⁷. There is no quick fix, but a healthy lifestyle that includes a good diet, appropriate portion sizes and a reduction in sugary drinks, combined with increased physical activity, may help to shift that unwanted fat¹⁷.