Menopause and Digestion: What’s Going On in Your Gut?

If you’ve noticed more bloating, constipation, or unpredictable digestion since starting menopause, you’re definitely not alone.

While it’s not talked about as often as hot flushes or mood swings, digestive issues are a common and very real part of this hormonal transition.

As oestrogen and progesterone levels drop, it can affect everything from gut motility (how quickly food moves through your system) to the balance of bacteria in your gut microbiome. These changes can lead to:

• Bloating
• Indigestion
• Constipation
• Food sensitivities
• Sluggish digestion

And if you’re also experiencing increased anxiety or disrupted sleep, these can make digestive symptoms feel even worse.

So, what can help? Start with small, consistent changes:

• Eat smaller, more frequent meals to ease the load on your digestive system
• Include more fibre-rich foods like oats, vegetables, and legumes
• Drink plenty of water throughout the day
• Cut back on processed foods, caffeine and alcohol
• Get moving– gentle walks after meals or regular yoga can do wonders for digestion

If you’re struggling, it’s always worth speaking to your GP or a nutritionist who understands the impact menopause can have on the gut. You don’t need to suffer in silence, and with the right support, you can feel more in control of your body again.