Menopause and digestion: why you feel more bloated and how to avoid it
If you've noticed more frequent abdominal bloating since menopause, you're not alone. Abdominal bloating during menopause is very common and is often related to hormonal changes, lifestyle factors, and gut microbiota. Here's why it happens and how to improve digestion with simple habits, diet, and probiotic support.
How does menopause affect your digestion?
During menopause, the drop in estrogen and progesterone levels can slow intestinal transit, alter the gut microbiota, and make digestion more difficult. This is why many women experience increased bloating , gas , or even constipation . Furthermore, factors such as dietary changes, reduced physical activity, stress, and poor sleep can exacerbate discomfort after eating. Added to this is the progressive loss of muscle mass (normal with age), which slows metabolism and contributes to a feeling of heaviness.
It is also common for appetite regulation to change: more cravings, less satiety, and a tendency to accumulate abdominal fat, which in turn can affect how you feel after meals.
Main digestive symptoms
- Abdominal bloating after meals, even if they are light.
- Gas and slow digestion due to reduced motility and changes in the microbiota.
- Constipation or irregular transit due to intestinal slowing.
- Reflux or heartburn due to decreased gastric motility and changes in pH.
- General discomfort after eating: heaviness, fatigue or drowsiness.
Tips to improve your digestion during menopause
- Increase fiber sensibly: increase it gradually and drink plenty of water to reduce bloating and improve digestion.
- Move daily: walking, yoga or strength training help intestinal motility and metabolism.
- Manage stress: the gut-brain axis influences inflammation, digestion, and the microbiota.
- Rely on quality probiotics: specific strains (such as those in DeBloat or GlucoGuard ) can help with digestive balance.
- Constant hydration: spread water throughout the day to aid digestion.
Recommended foods and foods to avoid
Recommended (anti-inflammatory and digestive)
- Fruits with fiber and antioxidants: apple, pear, kiwi.
- Vegetables (cooked or raw depending on tolerance): broccoli, spinach, peppers.
- Healthy fats: extra virgin olive oil, avocado, nuts.
- Legumes and whole grains: oats, brown rice, quinoa, legumes (adjust portions and soaking/cooking if there is gas).
- Natural probiotics: natural yogurt, kefir.
- Anti-inflammatory spices and infusions: turmeric, ginger, green tea, chamomile.
To avoid (pro-inflammatory or irritating)
- Ultra-processed foods: snacks, pastries, sausages.
- Sugary drinks and soft drinks (and industrial juices).
- Fried and very spicy foods if they worsen your symptoms.
- Excessive coffee and alcohol .
- Refined flours and white bread.
- Refined sugars and industrial sweets.
How can DeBloat and GlucoGuard help you during menopause?
During this stage, many women experience slower digestion, bloating, constipation, and changes in metabolism. Our products are formulated to support these key aspects from within.
DeBloat: Easier digestion and less bloating
It contains Synbio® , a probiotic with two live strains ( Lactobacillus rhamnosus IMC 501® and Lactobacillus paracasei IMC 502®) that:
- They reach the intestine alive.
- They contribute to the balance of the microbiota.
- They help reduce bloating and improve regularity.
A more balanced gut = better digestion, less discomfort and greater overall well-being.
GlucoGuard: appetite and energy under control
It includes IMC 510® , a probiotic that acts on the microbiota and metabolism, helping to:
- Support glucose regulation.
- Control cravings.
- Promote clarity and sustained energy.
In addition, its Reducose® (white mulberry) content naturally supports GLP-1-related satiety signaling.
In summary
Menopause involves more than just hormonal changes; it also transforms how you digest food, how you feel after eating, and how your body manages your appetite. With a balanced diet, exercise, less stress, and evidence-based probiotics like those in DeBloat and GlucoGuard , you can improve digestion and feel lighter.
