Menopause and Digestion: Does menopause affect digestion? 4 ways to alleviate discomfort.

Hot flashes and mood changes tend to get most of the attention, but many people going through menopause also notice a shift in their digestion. Constipation, gas, bloating and abdominal discomfort are common during this stage of life, and they can make an already demanding transition feel even more challenging. 

Research backs this up. A 2025 study shared by The Menopause Society found that 94% of nearly 600 participants aged 44 to 73 reported digestive symptoms, with bloating the most common at 77%. Most said their symptoms started or got worse during perimenopause or menopause. 

The good news is that a few practical daily habits can make a real difference. 

Why menopause can slow digestion 

During menopause, levels of the ovarian hormones estrogen and progesterone decline. This drop reduces stomach acid, which in turn slows digestion. 

When food and stool travel through the gut and intestines more slowly, more water is pulled out of the stool and reabsorbed into the bloodstream. The result is often constipation, along with more gas, bloating, and abdominal pain. 

1. Build more fibre into the day 

Daily target: 25 to 30 grams 

Although fibre advice can start to sound like a broken record, it  comes up often for good reason: hitting a daily fibre goal is surprisingly tricky without a plan, and many Canadians fall short, averaging only about 14 grams a day. 

Fibre helps relieve constipation and can also ease diarrhea. Because it draws water into the intestines, it supports gut motility, meaning the movement of food through the digestive tract. 

Including five or more of these options each day is an easy way to close the gap: 

• 3 servings of fruit (about 9 g of fibre) 
• 3 servings of vegetables (about 9 g of fibre) 
• 1 serving of a high-fibre cereal (about 6 g of fibre) 
• 1 tbsp of chia seeds (about 5 g of fibre) 
• 1 tbsp of flaxseed, ground or whole (about 3 g of fibre)
• ¼ cup of a favourite nut or seed, raw or dry roasted (about 3 g of fibre) 

2. Stay well hydrated 

Daily target: at least 2 litres of water 

Water plays a key role in breaking down food. It also keeps stool soft, which can help prevent constipation. 

A few simple ways to drink more throughout the day: 

• Find a water bottle that feels good to drink from, and keep it close by. 
• Link water to an existing habit, such as having a glass after brushing teeth or with every meal and snack. 
• Use a water tracking app to log intake. 
• Add flavour with lemon, lime, fresh mint, berries or cucumber slices. 
• Set an hourly reminder to finish a glass. 

For more ideas, see Health Stand Nutrition’s guide to increasing water intake. 

3. Move more often 

Weekly target: 150 minutes of moderate activity 

Physical activity boosts blood flow to the muscles of the digestive tract, which helps food move through more quickly. Building a movement habit can be challenging, especially without an established routine for joyful movement. 

Canada’s recommended goal is 150 minutes of moderate activity per week. Moderate activity raises the heart rate, and brings on a sweat. Talking is still possible, but singing would be a stretch. 

That 150 minutes can look like 30 minutes on five days of the week. On busy days, shorter sessions, such as three 10-minute bouts, can add up to the same 30 minutes. 

Tips for working movement into a regular routine: 

• Pick an activity that is genuinely enjoyable. People are more likely to keep coming back to something they like. 
• Let go of all-or-nothing thinking. Start small and gradually build up time and intensity. 
• Team up with a workout buddy for accountability and more fun. 
• Book movement into the calendar like any other appointment. 
• Sneak it into everyday moments, like doing bicep curls with soup cans or a milk jug while the microwave runs, or parking at the far end of the lot and walking briskly to the door. 

For more guidance, see this personal trainer’s tips on building and sustaining a home fitness routine. 

4. Take steps to ease bloating 

Bloating can show up at any age, but it often feels worse during menopause. Slower digestion, water retention and swallowed air all play a part. The fibre, hydration and movement strategies above can help get a sluggish gut moving again, and a few other factors are worth a closer look. 

Be mindful of foods higher in saturated fat 

Hormone shifts during menopause can change how the liver handles cholesterol and bile acids. Bile helps break down the fat we eat, so for some people, higher-fat meals may feel heavier and slower to digest, which can contribute to bloating. 

 Foods higher in saturated fat include fried foods, chips, pastries, chocolate and fattier cuts of meat. All foods can still fit, and paying attention to portions and how often these foods appear may help with comfort. 

Watch the sodium 

Sodium causes the body to hold on to water. When bloating comes from water retention, extra sodium can make it worse, so choosing lower-sodium options can help. 

More ways to reduce bloating 

• Limit sugar alcohols such as xylitol, sorbitol, mannitol, maltitol, erythritol, isomalt and lactitol. 
• Eat smaller portions more often through the day. 
• Avoid long stretches without food, aiming for no more than about 5 hours between meals and snacks. 
• Work with a Registered Dietitian who specializes in digestive health to identify any food intolerances and find what works. 
• Try peppermint tea or peppermint. It may relax the intestinal muscles, helping gas and stool move along more easily. 

Personalized support for menopause and digestion 

Menopause can bring uncomfortable changes to digestion, but these symptoms do not have to be simply endured. Small, consistent shifts in eating, drinking and movement habits can go a long way. 

For more tailored guidance, reach out to a health care professional who specializes in women’s health.