Many women going through perimenopause or menopause notice a swollen belly, sometimes accompanied by a abdominal weight gain, by hot flashes, joint pain, fatigue, or sleep and mood disorders.
Why is this change happening, and more importantly, how can we deal with it?
In this article, we explain the main causes of this phenomenon and the
effective solutions to achieve a flatter stomach and improved digestive comfort.
Table of Contents:
Causes of a bloated stomach during menopause
Hormonal changes and visceral fat
The Role of Age in Weight Gain
Gut microbiota and digestive disorders
Solutions for reducing belly fat during menopause
A healthy and more easily digestible diet
Physical activity: move more and build muscle
Reduce stress and improve sleep
Causes of a bloated stomach during menopause
Hormonal fluctuations contribute to an increase in visceral fat
There are two types of body fat:
- Subcutaneous fat, which is visible and can be felt under the skin.
- Visceral fat, which lies deeper and surrounds the organs, is responsible for a rounded belly.
Before menopause, estrogen and progesterone inhibit an enzyme involved in the formation of visceral fat. After menopause, this inhibitory effect disappears, which promotes the accumulation of this abdominal fat.
The result: the female figure shifts from agynoid shape (hips/thighs) to an android shape (belly).
This visceral fat is also more metabolically active and increases cardiovascular risk.
Aging causes the metabolism to slow down
Contrary to popular belief, menopause itself does not necessarily cause weight gain.
Age-related weight gain is mainly due to:
- agradual loss of muscle mass,
- a slowdown in metabolism,
-
lower resting energy expenditure.
Without changes to diet or physical activity, weight gain becomes almost inevitable.
Digestive imbalances and altered gut microbiota
The decline in female hormones leads to significant changes in the gut microbiota.
With menopause:
- bacterial diversity decreases,
- the Firmicutes/Bacteroidetes ratio increases,
- Digestion often becomes slower and more difficult.
The consequences:
- bloating,
- indigestion,
- constipation,
- new sensitivity to certain foods (raw vegetables, gluten, legumes, etc.).
These digestive problems cause bloating and discomfort.
What are some ways to reduce bloating during menopause?
Adopt a balanced diet that helps prevent bloating
The Mediterranean diet is ideal: it’s rich in fiber, healthy fats, vegetables, and fruits.
- Choose: vegetables, soaked legumes, semi-whole-grain cereals, fish, olive oil, yogurt, and spices.
- Limit: ultra-processed foods, excess salt, store-bought desserts, and processed meats.
Helpful tip:
Fill half your plate with cooked vegetables (which are easier to digest than raw ones).
About alcohol:
Try to limit yourself to no more than 2 drinks a day, 5 days a week.
Exercise regularly and build muscle
To reduce belly fat, there are three essential rules:
Move around every hour
If you work at a desk, get up to walk around, stretch, or take a few steps.
Reach 7,000 steps a day
That's about a 30-minute walk every day.
Do strength training to boost your metabolism
Goal: 3 sessions per week, including 1 strength training session.
Recommended exercise:
- Core exercises (plank): 1 minute 30 seconds in the morning and evening.
Exercise to be limited:
- sit-ups, which often cause back pain and are not recommended without proper guidance.
Drink enough water
Drinking 1.5 liters of water a day helps:
- improve digestion,
- relieve constipation,
- prevent water retention,
- reduce bloating.
Reduce stress and improve sleep
Stress stimulates the production of cortisol, a hormone that promotes:
- weight gain,
- digestive problems,
- fatigue.
To reduce stress:
- walking outdoors,
- practice yoga, Pilates, meditation, or cardiac coherence,
- get regular exercise.
For better sleep:
- room at 18 °C,
- no screens 1 hour before bedtime,
- Avoid coffee or tea after 3 p.m.,
- limit alcohol in the evening,
- use a night mask.
Consuming probiotics
Probiotics can:
- improve digestion,
- reduce bloating,
- boost immunity,
- optimize the absorption of calcium and vitamin D.
They can be found:
- in yogurt,
- kefir,
- kombucha,
- kimchi,
- or as dietary supplements available at pharmacies.
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