Understand this symptom
Bloated belly
Uma Health
Insight
The essentials
This symptom is caused by the hormonal shifts your body is going through. Understanding what's happening helps you better cope with what you're feeling.
The (possible) cause
Menopausal bloating often has multiple causes. Hormonal fluctuations can affect your digestion and bowel function. This can slow down the movement of food and lead to gas buildup. Constipation, intolerant foods, eating too quickly, stress, or poor sleep can also contribute. Sometimes it's just a feeling of pressure, while other times there's visible abdominal swelling.
What (often) helps
The biggest gains come from small, consistent adjustments: eating more slowly (chewing well, swallowing less air), drinking enough, exercising daily (walking helps), and supporting your gut with fiber that's right for you. If constipation is a factor, it's worth addressing that first. If you notice a clear link with certain foods, a short trial period can help identify patterns. If your stomach remains bloated for a long time or feels different than you're used to, get it checked out.
Bloating: What Exactly Happens?
A bloated stomach is usually related to one or more of these things:
- gas that accumulates
- slow bowel movements (constipation)
- sensitivity to certain foods
- tension in your abdominal muscles
- an intestine that transmits stimuli more quickly (such as in IBS)
So it could be “in your intestines”, but also in your stress system.
Why it can occur more often during (peri)menopause
Your body undergoes many changes during this phase. Hormonal fluctuations can affect your bowel movements and the gut-brain axis. This can lead to feelings of fullness, gas, constipation, or irregular bowel movements.
Triggers that often play a role
- constipation (less frequent, harder, “incomplete” feeling)
- eating in a hurry, talking a lot while eating, chewing gum (more air)
- carbon dioxide, alcohol, large portions late in the day
- stress and worry
- little exercise
- certain foods that you personally do not tolerate well
What you can do concretely (without being strict)
1) Start with bowel movements as a basis
If you're constipated, bloating often lingers. Drink plenty of fluids, exercise daily, and gradually increase your fiber intake.
2) Eat slower
Sounds small, but works big. Chewing slowly reduces gasping for air and puts less pressure on your intestines.
3) Test one thing at a time (7–14 days)
Pick one suspected trigger (e.g., carbonation, large portions, eating late) and observe its effects. This will help you identify your pattern more quickly.
4) Make room for recovery
Poor sleep and stress make you more susceptible to stomach problems. A short walk after dinner and a calmer evening routine can help.
When you shouldn't keep muddling through
Bloating that comes and goes is very recognizable. Bloating that is new, persistent, and accompanied by other symptoms (persistent bloating, feeling full quickly, pain, or a significant change in bowel movements) deserves a checkup.