If you have ever wondered why your digestion seems different during midlife, you are not imagining it. Many women notice that as hormones shift, their gut also begins to behave in new ways. Bloating, constipation, sudden urgency, or even just a sense that your tummy feels unsettled can all be part of the menopause journey. Research now shows that the connection between our hormones and our digestive system is far stronger than once thought.
This blog takes a deep look at menopause gut health, explaining what is happening inside your body, why your microbiome plays such a big role, and what you can do to feel more comfortable. Along the way we will explore practical changes you can make in your daily life, backed by expert insights and UK-based evidence.
The Gut–Hormone Connection
The gut and our hormones speak to each other constantly. This link is often called the gut–hormone axis, and it influences everything from mood to metabolism. When oestrogen levels decline during perimenopause and menopause, this signalling can go out of sync.
Dr Louise Newson, one of the UK’s leading menopause specialists, explains that “declining oestrogen levels are associated with reduced diversity in the gut microbiome and changes in bowel habits – bloating, constipation or discomfort – during the menopause” (source).
This is important because the gut microbiome is made up of trillions of bacteria that help regulate digestion, immunity, and even brain function. When the balance of these bacteria shifts, the effects can ripple through your whole body.
Why Gut Health Changes During Menopause
It is tempting to assume that digestive changes are just another frustrating symptom to tolerate, but understanding why they happen gives you the power to take action.
Hormones such as oestrogen and progesterone play a direct role in gut motility, which is the wave-like movement that pushes food along the digestive tract. When these hormones fall, the gut can slow down, leading to constipation and bloating. Some women also experience reflux or indigestion as hormone changes affect the valve between the oesophagus and the stomach.
On top of this, the gut microbiome itself shifts. A 2022 review in the International Journal of Molecular Sciences found that menopause is linked to reduced microbial diversity and changes in short-chain fatty acid production, which are vital for gut lining health (source). This is why you might suddenly find your body reacting differently to foods you once tolerated with ease.
Common Digestive Symptoms in Menopause
Every woman’s experience is unique, yet certain patterns appear again and again. The most frequently reported digestive symptoms during menopause include:
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Bloating and abdominal discomfort
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Constipation or sluggish bowels
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Reflux and indigestion
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Gas or excessive wind
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A feeling of fullness after only a small meal
According to the Women’s Health Concern, more than 90 per cent of women notice some form of digestive change during menopause (source). While this can be frustrating, it is reassuring to know you are not alone, and that lifestyle and dietary shifts can make a real difference.
Food and Diet for a Happier Gut
Diet is one of the most effective ways to support your gut during menopause. The key is balance, variety, and consistency rather than perfection.
Fibre is essential. Foods like oats, beans, lentils, vegetables, and fruit feed your beneficial gut bacteria and help keep bowel movements regular. The British Dietetic Association highlights that many UK adults fall short of the recommended 30 grams of fibre per day, which can worsen constipation and bloating (source).
Protein matters too. Lean meats, fish, eggs, and plant-based proteins such as chickpeas and tofu support muscle maintenance as well as gut function.
Watch your trigger foods. For some women, spicy food, caffeine, or fatty meals can worsen reflux or bloating. Keeping a food diary can help you spot patterns without turning eating into a stressful activity.
The Role of Probiotics and Fermented Foods
The idea of supporting the microbiome with probiotics is gaining strong scientific backing. Probiotics are live bacteria that can help restore a healthier balance in the gut. A 2023 systematic review found that probiotic supplementation improved bowel regularity and reduced bloating in menopausal women (source).
You do not always need a supplement to benefit, though. Fermented foods like yoghurt, kefir, sauerkraut, miso, and kimchi naturally contain helpful bacteria. Including small amounts regularly can encourage a diverse microbiome.
Laura Clark, known as the Menopause Dietitian, puts it simply: “Nurturing and maintaining your gut health during menopause can see positive results. A balanced varied diet alongside exercise helps to support gut function, reduce inflammation and improve digestion” (source).
Gut-Friendly Lifestyle Habits
Food is only one piece of the puzzle. Your daily habits also play a major role in how comfortable your digestion feels.
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Move your body – even a gentle walk after meals can stimulate digestion.
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Stay hydrated – aim for regular sips of water throughout the day. Dehydration is a hidden cause of constipation.
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Manage stress – stress hormones can disrupt the gut. Breathing exercises, yoga, or mindfulness can calm your system.
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Prioritise sleep – poor sleep has been shown to alter the gut microbiome, making symptoms worse.
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Eat mindfully – slowing down your meals allows digestion to work efficiently and reduces bloating.
These simple adjustments can feel small, but together they have a powerful effect.
Supporting Your Gut and Overall Wellbeing
It is worth remembering that gut health does not exist in isolation. Everything is connected: hormones, digestion, skin, mood, and energy. Supporting your gut through menopause can ease day-to-day discomfort and help you feel more in control of your body again.
Alongside dietary and lifestyle changes, many women also find that hormone replacement therapy (HRT) stabilises their symptoms and improves overall wellbeing. By replacing lost oestrogen, HRT helps restore balance not only in the gut but across the body, including the brain, bones, and skin. Always speak with a qualified healthcare professional about what type of HRT may suit you best.
And as part of your wider self-care, think about how you care for your skin too. If you are using HRT patches, for instance, you will know the struggle of sticky residue left behind. That is exactly why Nudi Spray™ was created – a skin-kind adhesive remover designed to take the hassle out of patch care, so you can focus on feeling good inside and out. You can read more about it here.
Menopause is a whole-body transition, and your gut is very much part of the picture. By understanding the gut–hormone connection, recognising common symptoms, and making supportive changes to diet and lifestyle, you can ease discomfort and protect your long-term health.
Gut health during menopause is not just about digestion – it is about energy, resilience, and quality of life. With awareness, practical steps, and the right support, you can navigate this stage feeling informed and empowered.
