Why do I get more bloated during menopause?

Hormonal shifts in perimenopause and menopause can change digestion, fluid retention and where the body stores fat, and many women notice more bloating in this phase. Eating enough fiber and protein, limiting ultra-processed food and moving daily usually help with comfort.

• Protein at every meal supports fullness and muscle.
• Omega-3 sources (salmon, sardines, flax, walnuts) fit well into the week.
• Talk to your doctor about symptoms: they can check whether something beyond diet is going on.

Related recipes

Sheet-Pan Salmon with Broccoli and Lemon

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Overnight Oats with Flax, Berries and Walnuts

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Salmon, Quinoa and Cucumber Bowl

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General wellness information, not medical advice. See a health professional about persistent symptoms.