As women transition through perimenopause and menopause, hormonal fluctuations—particularly changes in estrogen and progesterone—can lead to various digestive challenges, including bloating, gas, constipation, and indigestion. Fortunately, several strategies can help manage these symptoms and promote better digestive health. Here’s an overview of five easy but effective ways to improve digestion during this transitional phase.

1. Fibre Up

Dietary fibre plays a crucial role in maintaining digestive health. It adds bulk to the stool, making it easier to pass and reducing the risk of constipation, a common issue during menopause due to hormonal changes that can slow down the digestive system.

How to Increase Fibre

• Aim for 25–30 g of fibre daily. Most people on standard American diet (SAD) only get 10–15 g of fibre daily.

Incorporate whole grains like oats, brown rice, and quinoa; fruits such as apples, berries, and pears; vegetables like broccoli, carrots, and leafy greens; and legumes such as beans, lentils, and chickpeas into your diet.

Increase fibre intake gradually to prevent gas and bloating. Pair fibre-rich foods with plenty of water to help them move through the digestive system.

Research shows a high-fibre diet can improve bowel regularity and reduce digestive discomfort. A study found that an increased fibre intake is associated with a lower risk of constipation and improved gut health.[1] The study concluded that fibre supplementation, particularly with psyllium at doses exceeding 10 g/d over a minimum of four weeks, effectively improves symptoms of chronic constipation. The study emphasizes that psyllium, a soluble fibre, enhances stool frequency and consistency, thereby alleviating constipation symptoms.

2. Practice Mindful Eating

Mindful eating involves paying full attention to the experience of eating and drinking, which can enhance digestion by promoting better chewing and reducing stress. Since stress impairs gut motility and enzyme secretion, a calm eating environment becomes essential to reducing symptoms like bloating, cramping, or indigestion.

How to Eat Mindfully

• Take time to chew each bite thoroughly. Aim for 20–30 chews per mouthful.
• Avoid screens and multitasking during meals to focus on your food.
• Pay attention to hunger and fullness cues, and eat until you are satisfied, not stuffed.

A study found that mindful eating can improve digestion and reduce symptoms of gastrointestinal distress.[2] Participants reported less bloating and discomfort when they practiced mindful eating techniques. Additionally, mindful eating was associated with decreased stress levels and better self-regulation, which can be beneficial for individuals suffering from conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Beyond digestive health, the study found that mindful eating contributes to improved cognitive functions, emotional regulation, and neuroplasticity, thereby enhancing memory, attention, and mood.

3. Stay Hydrated

Staying hydrated is vital for digestive health, especially during menopause. Adequate hydration helps maintain the mucosal lining of the intestines, facilitates the smooth movement of food through the digestive tract, and helps maintain enzyme function. Since estrogen plays a role in fluid balance, declining levels can make women more susceptible to dehydration, making consistent hydration more important during this stage.

How to Hydrate

• Aim for 8–10 glasses (of 250 mL each) of water daily. Adjust based on activity level and climate. Consider adding electrolytes to your water for added flavour and hydration support.
• Include fruits and vegetables with high water content, such as cucumbers, watermelon, oranges, and celery.
• Consider drinking herbal teas like peppermint or ginger, which may also aid digestion.

A study investigated the relationship between drinking water habits and the composition of gut and oral microbiota.[3] Researchers found that individuals who consumed more plain water had distinct microbial profiles, which may play a role in maintaining gut balance and supporting overall digestive health. The findings suggest that hydration influences the diversity and structure of the gut microbiome—an essential factor in digestive and immune function. While more research is needed to determine direct outcomes, the study reinforces the importance of adequate water intake as part of a healthy lifestyle that supports gut health.

4. Strengthen Your Inner Ecosystem

Probiotics are beneficial bacteria that help maintain a healthy gut microbiome. Hormonal changes during menopause can disrupt this balance, leading to digestive issues. Supplementing with probiotics or consuming fermented foods can help restore gut health.

How to Strengthen Your Gut Flora

• Look for high-quality probiotic supplements containing strains like Lactobacillus and Bifidobacterium.
• Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet.

A systematic review evaluated the effects of probiotics on functional gastrointestinal symptoms in adults.[4] The analysis included 21 randomized controlled trials and found that specific probiotic strains—particularly those containing Bifidobacterium and Lactobacillus species—were effective in reducing common symptoms such as bloating, abdominal pain, and gas. The review concluded that multistrain probiotic formulations offered the most consistent benefits. Although the review did not focus on hormonal fluctuations specifically, its findings support the role of probiotics in enhancing digestive comfort and supporting gut health, especially in individuals with functional bowel disorders.

5. Engage in Regular Physical Activity

Regular physical activity is essential for maintaining digestive health. Exercise stimulates the digestive system, helps regulate bowel movements, and can alleviate symptoms like bloating and constipation. In addition, while there is no correlation between strength-training and digestion, lifting heavy weights is invaluable for strong bone health, especially for women in perimenopause and menopause.

How to Increase Physical Activity

• Aim for at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, cycling, or swimming.
• Incorporate strength-training exercises at least twice weekly to support overall health.
• Consider yoga or gentle stretching to promote relaxation and improve digestion.

A population-based study examined the association between physical activity and bowel function in over 62,036 women.[5] The researchers found that higher levels of physical activity were significantly associated with a reduced risk of constipation. Women who engaged in regular exercise—especially vigorous activity—reported more frequent bowel movements compared to those who were sedentary. Additionally, because exercise is also known to help reduce stress, it may also indirectly support gut health through the gut-brain connection.

Navigating the digestive challenges that can arise during perimenopause and menopause does not have to be overwhelming. You can effectively manage digestive issues and enhance your overall wellbeing by incorporating these five evidence-based strategies—boosting fibre intake, practicing mindful eating, staying hydrated, adding probiotics, and engaging in regular physical activity. Embracing these habits supports digestion and contributes to a healthier lifestyle during this transitional phase of life. Consider consulting with a health-care practitioner before significantly changing your diet or exercise routine, especially if you have underlying health conditions.

Andrea Donsky, RHN

Andrea Donsky is a Registered Holistic Nutritionist and founder of NaturallySavvy.com—a multiple award-winning website. She has 21 years of experience in the health and wellness space, and is a multiple award-winning influencer. Her newest venture—wearemorphus.com—helps women in perimenopause and menopause. Follow Andrea on TikTok and Instagram @andreadonsky.

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