Women going through menopause or perimenopause may experience symptoms of various digestive disorders , such as constipation , bloating , diarrhea, or even food intolerances. These disorders are not limited to digestive discomfort: they also affect sleep, mood, and even libido.

In this article, discover why menopause affects digestion, the most common disorders, and natural solutions to improve your well-being.

Why does menopause affect our digestion?

Menopause brings major hormonal changes, including a drop in estrogen and progesterone levels. These hormonal fluctuations have a direct impact on the digestive system, influencing various aspects of digestion.

Decrease in estrogen and impact on transit

The decrease in estrogen and progesterone during menopause slows down bowel movements . When this process is slower, more water is reabsorbed into the blood, which can lead to constipation , bloating, and increased gas production.

Hormonal variations, stress and intestinal rhythm

Hormonal fluctuations associated with menopause also disrupt intestinal rhythm and digestive motility. Estrogen plays a key role in regulating cortisol , the stress hormone. As estrogen levels drop, cortisol can increase, triggering stress responses that disrupt digestive function.

This hormonal instability can throw the digestive system out of balance, leading to symptoms such as bloating, constipation, and abdominal pain.

Changes in intestinal flora during perimenopause

Menopause is also associated with changes in gut flora . The diversity of microorganisms in the gut, called the gut microbiome , decreases with declining estrogen and progesterone levels.

This reduction in microbiotic diversity can make the gut flora similar to that of humans, which can worsen digestive symptoms such as constipation, diarrhea, and bloating.

These changes in intestinal flora are also influenced by factors such as age, diet, and physical activity level. To maintain a healthy balance, it is recommended to adopt a diet rich in fiber and probiotics , while ensuring adequate hydration. These good practices can help reduce digestive disorders related to menopause.

What are the most common digestive disorders during menopause?

During menopause, women may experience a variety of digestive issues that can significantly affect their quality of life. Here are the most common digestive symptoms observed during this time.

Bloating and feeling of heaviness

Bloating and a feeling of abdominal heaviness are among the most common symptoms. These discomforts are often linked to reduced estrogen levels , which slows down intestinal transit and promotes water retention.

This combination can lead to a more bloated belly and a feeling of heaviness, especially after meals.

Constipation or alternating constipation/diarrhea

Constipation is a common digestive disorder during menopause. It manifests as slowed bowel movements and reduced bowel movements, often less than three times a week. Some women may also experience alternating constipation and diarrhea, which can be particularly uncomfortable and disruptive to daily routines.

Acid reflux and heartburn

Acid reflux and heartburn are also common. The decrease in estrogen and progesterone hormones can weaken the muscles of the esophagus, allowing stomach acid to back up, causing these discomforts.

Gas and abdominal discomfort

Gas and abdominal discomfort are common symptoms, often accompanied by flatulence and abdominal pain. These problems can be exacerbated by food intolerances and changes in gut flora, which are common during menopause.

These digestive issues are not only bothersome, but they can also impact other aspects of health, such as sleep, mood, and overall quality of life. Understanding these symptoms is essential to identifying the best strategies for relief and prevention.

These factors that aggravate digestive discomfort

During menopause, several factors can exacerbate digestive issues, making managing these symptoms even more complex. Understanding these factors is essential for adopting appropriate strategies to alleviate digestive discomfort.

Stress and anxiety (links to irritable bowel syndrome)

Stress and anxiety are major factors that can worsen digestive issues during menopause. When estrogen levels decrease, the stress hormone cortisol increases, which can disrupt digestive function. This increase in cortisol can trigger a stress response that slows digestion, contributing to bloating, constipation, and abdominal pain.

Additionally, stress can exacerbate irritable bowel syndrome (IBS) , a condition characterized by abdominal pain, constipation or diarrhea, and bloating.

Unbalanced diet (excess sugar, fatty or spicy foods)

An unbalanced diet can significantly worsen digestive problems. Foods high in sugar, fat, or spices can disrupt intestinal flora and slow digestion. Ultra-processed products, carbonated drinks, and salty foods promote water retention and increase gas production, which exacerbates bloating and abdominal discomfort.

It is recommended to limit these foods and favor a diet rich in fiber , fruits and vegetables to maintain a healthy digestive balance .

Sedentary lifestyle and lack of physical activity

A sedentary lifestyle and lack of physical activity are major factors contributing to digestive discomfort during menopause. Lack of exercise slows intestinal motility, promoting constipation and bloating.

On the other hand, regular physical activity , such as walking or swimming, improves intestinal motility and reduces stress, which helps maintain good digestive balance.

Age

Age is a natural factor that affects digestion. With age, the tone of the perineum and abdominal muscles decreases, making bowel movements more difficult. In addition, the loss of muscle tone and decreased digestive secretion can slow intestinal transit, exacerbating digestive disorders.

Hormone disruptors

Hormone disruptors, such as certain medications or chemicals, can also worsen digestive issues during menopause. Antidepressants, calcium supplements, and nonsteroidal anti-inflammatory drugs (NSAIDs) are examples of medications that can slow digestion and promote constipation.

It is important to discuss these side effects with a healthcare professional to adjust treatments appropriately.

By understanding and managing these factors, you can take steps to minimize their impact on your digestive health and improve your quality of life during menopause.

How to naturally relieve digestive problems?

To alleviate digestive issues during menopause, several natural approaches can be implemented. Here are some effective strategies to improve your digestive comfort.

Adapt your diet

A balanced and sensible diet is essential for managing digestive issues. Choose foods rich in fiber, such as fruits, vegetables, whole grains, and legumes. However, consume these in moderation to avoid bloating. Avoid foods that promote fermentation, such as processed foods, carbonated drinks, fried and fatty foods, and strong spices.

Incorporate probiotics into your diet, such as kefir, sauerkraut, or probiotic yogurts, to maintain a healthy balance of gut flora. Herbal teas such as mint, ginger, and chamomile can also soothe the digestive system.

Hydrate yourself well

Proper hydration is essential for maintaining regular bowel movements. Drink at least 1.5 to 2 liters of water per day to hydrate stools and facilitate their passage. Avoid carbonated drinks and limit the use of straws, as they can cause air ingestion.

Manage your stress

Stress can worsen digestive issues. Use stress management techniques like meditation, yoga, or breathing exercises to reduce cortisol and improve digestion. These practices can also help you better manage hot flashes and night sweats.

Regular physical activity

Regular physical activity is beneficial for intestinal motility and digestion. Practice activities like walking, swimming, or cycling to stimulate bowel movements and reduce bloating. Even short exercise sessions after meals can be very helpful.

Abdominal massages

Abdominal massages can help stimulate bowel movements and reduce bloating. Perform gentle, clockwise circular massages using anti-spasmodic essential oils , such as peppermint, basil, or tarragon.

Reduce your salt and alcohol intake

Excessive salt and alcohol consumption can worsen digestive issues. Limit salty foods and condiments, and reduce your alcohol intake to no more than one drink per day. These adjustments can help reduce water retention and bloating.

The correct position on the toilet

Adopting a good posture on the toilet can facilitate bowel movements and reduce digestive upsets. Sit comfortably and use a foot support if necessary to maintain a natural position that promotes bowel movements.

By incorporating these simple strategies into your daily routine, you can significantly improve your digestive comfort and better manage digestive issues related to menopause.

The right food supplements and probiotics to adopt

To effectively manage digestive disorders and other symptoms associated with menopause , adopting appropriate dietary supplements and probiotics can be very beneficial. Here are some recommended options:

Probiotics for Digestive and Vaginal Health

Essential Intimate & Intestinal Flora combines patented SynbAEctive® probiotics, postbiotics and prebiotics to strengthen these microbiotas and limit discomfort.

🔹 4 complementary probiotic strains :
✔️ Lactobacillus rhamnosus LRH020 and Lactobacillus plantarum PBS067 – Antimicrobial and immunomodulatory properties
✔️ Bifidobacterium animalis lactis BL050 – Support for the intestinal microbiota
✔️ Lactobacillus acidophilus PBS066 – Maintains intimate pH through the production of lactic acid

Probiotics play a vital role in maintaining a healthy balance of gut and vaginal microbiota. Specific strains such as Lactobacillus rhamnosus and Bifidobacterium bifidum are particularly helpful. These probiotics improve digestion, promote nutrient absorption, and help eliminate toxins, thereby reducing digestive symptoms associated with menopause.

For vaginal health , probiotics containing strains of Lactobacillus acidophilus and Lactobacillus crispatus are recommended. These strains help restore vaginal pH balance and prevent vaginal infections that are common during menopause.

Essential vitamins and minerals

Vitamin B6 is recommended for regulating hormonal activity and reducing fatigue. It is found in foods such as grains, meats, fish, nuts, and some fruits and vegetables, but can also be taken as a dietary supplement.

Calcium and vitamin D are essential for maintaining bone density, especially during menopause. A daily intake of at least 1,200 mg of calcium, combined with vitamin D supplements, helps reduce bone mineral density loss.

Other beneficial dietary supplements

Wild yam , rich in diosgenin, is often used to reduce hot flashes and other discomforts associated with menopause. Maca is also recommended for maintaining an active libido and limiting the effects of intimate dryness.

Evening primrose and borage oils, along with vitamin E , can help moisturize skin and prevent vaginal dryness. Green tea extract and garcinia cambogia are helpful in managing weight gain and maintaining a flat stomach.

Precautions and recommendations

It is essential to consult a healthcare professional before starting any supplementation. Although natural, dietary supplements can interact with certain medications or pose risks for certain health conditions.

Phytoestrogens and DHEA, for example, should be used with caution because of their potential risks for women with a history of breast or uterine cancer .

By choosing these dietary supplements and probiotics wisely, you can significantly improve your comfort and quality of life during menopause.

When should you consult a healthcare professional?

While many digestive issues during menopause can be managed with lifestyle changes and supplements, some situations require consultation with a healthcare professional. Knowing when to seek expert help is essential for optimal management of your digestive health.

Persistent signs or symptoms

If you experience persistent or severe digestive symptoms , it is imperative to consult a healthcare professional. Severe pain, constipation lasting more than 7 days, chronic diarrhea, or unexplained weight loss are warning signs that should not be ignored. In addition, blood in the stool, nausea, vomiting, or acute abdominal pain require immediate medical attention .

Hormonal assessment and additional analyses

A hormone assessment may be necessary to understand the impact of hormonal fluctuations on your digestive system. Blood tests to check estrogen and progesterone levels, along with other tests such as bowel function tests or endoscopies, can help identify the underlying causes of your digestive issues.

These tests also help determine if other medical conditions, such as irritable bowel syndrome or gastrointestinal diseases, are involved.

Coordination with a nutritionist or gastroenterologist if necessary

Consulting a nutritionist or gastroenterologist can greatly improve the management of menopause-related digestive issues. A nutritionist can develop a personalized meal plan rich in fiber and probiotics to optimize your digestion and alleviate gastrointestinal symptoms. A gastroenterologist, on the other hand, can diagnose and treat specific digestive system conditions and prescribe appropriate medical treatments if necessary.

By consulting a healthcare professional, you will benefit from personalized monitoring and advice tailored to your specific situation. This approach is essential for effective and sustainable management of your digestive problems during menopause.

Digestion and menopause, the essentials

Menopause , marked by significant hormonal fluctuations, can have a profound impact on a woman's digestive system. Digestive disorders, such as constipation , bloating , and abdominal pain , are common. These symptoms can be exacerbated by stress, an unbalanced diet, and a sedentary lifestyle.

To better manage these discomforts, it is essential to adopt a diet rich in fiber , maintain adequate hydration and practice regular physical activity .

Probiotics , including strains of Lactobacillus rhamnosus and Bifidobacterium bifidum , can also help rebalance the gut microbiota and improve digestion.

If you experience persistent or severe symptoms, such as severe pain, unexplained weight loss, or changes in bowel habits, it is essential to consult a healthcare professional . These signs may require further evaluation.

By incorporating these measures and changing your lifestyle , you can significantly improve your digestive comfort and quality of life during menopause.

Don't wait to take action – start taking care of your digestive health today for a more balanced and comfortable life.

Sources:

1. Hormones and their relationship with the intestine : https://www.omni-biotic.com/fr-fr/blog/hormones-et-intestin/
2. How menopause affects your gut health : https://ogaenics.com/menopause-and-gut-health/
3. Menopause and intestinal problems forum: How to manage intestinal problems related to menopause?: https://www.leoca-paris.fr/menopause-et-problemes-intestinaux-forum-comment-gerer-les-troubles-intestinaux-lies-a-la-menopause/