Menopause and digestive issues – are they linked?

Published on 08 July 2025

How does menopause affect your gut health?

Menopause, when your periods stop, results in a decline in the sex hormones oestrogen and progesterone. Recent studies have found that this reduction can disrupt the brain-gut axis and the balance of bacteria in your gut, leading to a less diverse and healthy microbiome.

The link between hormones and gut bacteria is a two-way street. Higher levels of oestrogen and progesterone help increase the variety of gut bacteria by providing them with nutrients. In return, a greater variety of gut bacteria helps recycle and circulate more hormones in the body. Therefore, when it comes to menopause and digestive issues, it’s important to check-in with your hormonal health as well as that of your gut.

Digestive issues that may be linked to menopause

Symprove reported on a survey conducted by Teeside University among 564 women aged between 44 and 73. The survey revealed that 82% of participants noted their digestive symptoms (bloating, constipation, stomach pain, acid reflux) either started or worsened during perimenopause or menopause. This suggests that even if you haven’t experienced prior digestive health issues, menopause can increase your risk. 

Menopause and indigestion

Everyone’s indigestion symptoms are different and can range from discomfort to severe pain. The most common symptoms of indigestion can include:

• Feeling full or bloated
• Stomach pain
• Heartburn
• Burping
• Regurgitating food or fluid
• Nausea or vomiting
• Diarrhoea
• Acidic taste in your mouth

Get answers to how long does indigestion last - and when to seek help in our article.

Menopause and bloating

Bloating is a common symptom of menopause, leaving you with a feeling of fullness or tightness, swelling, gas and wind, stomach cramps or diarrhoea. The cause is often linked to water retention and hormonal fluctuations. The decline in oestrogen and progesterone slows down the process of digesting your food passing through your gastrointestinal (GI) tract. It’s this delay in food digestion that could be causing your bloating.

Diarrhoea and constipation during menopause

Going through the menopause can be a stressful time as you navigate fluctuating hormones and a changing body. Lots of women report anxiety as a symptom of menopause, which can impact your bowel movements at the best of times. So, if you’re experiencing frequent changes in your bowel movements, it’s important to get this assessed.

IBS and menopause

If you already suffer from a pre-existing digestive health issue such as Irritable Bowel Syndrome (IBS), you may experience worsening symptoms.

Menopause and abdominal cramps

Hormonal fluctuations, stress, anxiety and IBS or an Inflammatory Bowel Disease (IBD) can result in cramping in your tummy which can feel like period cramps.

If your cramps are causing you lots of pain, are frequent or accompanied by other symptoms like bleeding, changes in bowel habits or fever, we recommend you book in with a healthcare professional, as it could be a sign of uterine fibroids or endometriosis.

Tips for relieving digestive issues caused by menopause

If you’re struggling with persistent digestive health symptoms and you’re menopausal, you’re not alone, our Nutritional Therapy service can support you using personalised, evidence-based nutritional management.

Dietary changes

We recommend the following small steps to improve your gut health. Learning how to assess your current gut health is a good place to start to get an overall picture, or browse our gut health hub.

• Eat high-fibre foods: Public Health England reported in 2020 that only 9% of adults meet the daily fibre recommendation. The British Heart Foundation and other health organisations recommend a daily intake of 30 grams of fibre for adults. Slowly increase your intake of fibre in your diet to promote regular bowel movements and prevent constipation. Include plenty of fruits, vegetables, whole grains, and legumes.
• Eating smaller, frequent meals can ease digestion, preventing bloating and discomfort
• Keeping a food diary can help you to identify and reduce or eliminate foods that seem to worsen your symptoms, such as caffeine, alcohol, or ultra-processed foods
• Taking probiotics or prebiotics: You don’t have to take a supplement. You can enrich your diet with probiotic-rich foods like yoghurt, sauerkraut (fermented raw cabbage), kefir (fermented milk drink) or kimchi (fermented Korean cabbage dish) to support a healthy gut microbiome

Lifestyle improvements

We have a range of helpful articles to support you through the menopause available to access for free on our women’s health hub.

Manage stress: Stress during menopause can negatively impact your gut health. Practice stress-reduction techniques like yoga, deep breathing, or meditation and check in with your mental health.

Regular exercise: Gentle exercise, such as walking or swimming, can improve gut motility and reduce constipation. Additionally, exercises that strengthen the pelvic floor, like Kegels, can enhance pelvic health and support overall digestive function.

Prioritise sleep: Aim for seven to eight hours of quality sleep per night, as sleep deprivation can negatively affect digestion.

Consider herbal remedies: Some women find relief from digestive issues with herbal remedies like dandelion or peppermint tea.

Menopause and digestive problems - When to seek help

If you're experiencing digestive issues related to menopause, they can be managed and, in some cases, treated. Our Gastroenterology service offers expert care to diagnose and treat your digestive health concerns. Additionally, our Nutritional Therapy service provides personalised dietary plans to support your gut health during menopause. For comprehensive care, explore our menopause treatments to manage symptoms and improve your quality of life.

Book online today or contact our Private Patient team via Livechat, by completing our online enquiry form or by calling 01580 363158.