What Causes Bloating in Perimenopause - And What to Do About It

If you’ve noticed your jeans feel tighter, your tummy looks puffier, or you’re dealing with that heavy, uncomfortable bloated feeling more often than before, you’re not imagining it. Bloating is common in perimenopause, and it isn’t just about what you eat. Hormones, digestion, and lifestyle all play a role - and understanding why can make all the difference.

Why Bloating Happens in Perimenopause
Perimenopause is the transitional period before menopause when your hormones begin to fluctuate. These shifts can directly affect your digestion, metabolism, and fluid balance.

1. Hormonal Fluctuations

• Estrogen and progesterone fluctuate unpredictably.

• Estrogen can cause your body to retain more water, leading to puffiness in the belly, legs, and even face.

• Low progesterone slows digestion, making it easier for gas and bloating to build up.

2. Slower Digestion

As we age, gut motility can slow down. Food spends more time in the digestive tract, giving bacteria more opportunity to ferment it - and that creates gas.

3. Changes in Gut Bacteria

Hormonal shifts can change the composition of your gut microbiome. Some women notice more bloating after certain carbs, dairy, or fibre than they did before.

4. Stress and Cortisol

Perimenopause is often accompanied by more life stress. Cortisol, the stress hormone, can make your gut more sensitive, increase inflammation, and even contribute to water retention.

5. Lifestyle Factors

• High-salt or processed foods can worsen water retention.

• Carbonated drinks and chewing gum can trap air in your gut.

• Low movement slows digestion and circulation.

What You Can Do About It

The good news? Bloating in perimenopause is manageable. Small changes in food, lifestyle, and self-care can make a big difference.

1. Support Your Digestion

• Include protein and fibre at each meal - this keeps your gut moving and stabilizes blood sugar.

• Try fermented foods like kefir, sauerkraut, or miso to support healthy gut bacteria.

• Chew your food slowly and avoid swallowing excess air with drinks or gum.

2. Reduce Inflammation and Water Retention

• Use anti-inflammatory spices like turmeric and ginger.

• Limit processed foods and high-salt meals.

• Drink enough water - ironically, hydration helps your body release excess fluid.

3. Move Daily
Gentle movement like walking, yoga, or stretching improves gut motility and reduces stress. Even 10 minutes after meals can help.

4. Manage Stress
Perimenopause is the perfect time to prioritize your nervous system:

• Try deep breathing, meditation, or mindfulness practices.

• Evening wind-down routines can help calm cortisol spikes that worsen bloating.

5. Track Your Triggers
Keep a simple diary of meals, drinks, and symptoms. Over time, patterns often emerge - like noticing more bloating after certain carbs, dairy, or alcohol.

When to Seek Help

If bloating is sudden, severe, or comes with pain, blood in stool, or unexplained weight loss, it’s important to check with a healthcare professional. While perimenopause often explains mild to moderate bloating, it’s always good to rule out other conditions.

And finally… Bloating in perimenopause is often your body’s way of telling you it needs a little more digestive support, hormone-friendly foods, and stress relief. By listening to your body, adjusting habits, and nurturing your gut, you can reduce puffiness and feel lighter.