Perimenopause is the time in a woman’s life when we are still cycling, but our hormones start changing as we move toward menopause. These fluctuating hormones can lead to symptoms including bloating, fatigue, digestive issues, and more. This article includes 9 natural perimenopause bloating remedies.

red balloon with a yellow belt around the middle of it

What Happens During Perimenopause?

Estrogen levels can be higher in early perimenopause than normal. As a woman gets closer to her final menstrual cycle, then estrogen levels may start to be lower than normal

These fluctuations in estrogen are likely part of the root cause of unpleasant symptoms including tummy weight gain, more frequent migraines, low energy, brain fog, and more. Excess estrogen may cause water retention which accounts for some of the bloating symptoms.

Many women also report changes in digestion during perimenopause and menopause including constipation, bloating, and changes in food sensitivities. 

While most bloating is not necessarily dangerous or cause for medical concern, it’s important to talk to your doctor or healthcare provider if it last longer than a few weeks. 

What Bloating Feels Like

Bloating related to hormonal changes such as during perimenopause or menopause most often is related to a feeling in the stomach. Many women complain that hormonal or perimenopause bloating feels as if the stomach is hard, puffy, or filled with air.

Bloating can also feel uncomfortable in other parts of the body, including the face, ankles, and hands. Bloating in any area is uncomfortable and can reduce one’s quality of life and self-confidence.

The natural bloating remedies included in this article may be effective in helping with symptoms of fullness in the abdomen. But, of course, please be sure to check with your doctor if the bloating doesn’t improve after a few weeks.

And, try to avoid over-the-counter medications including laxatives which are not safe for long-term use.

Natural Bloating Remedies

To help manage the natural digestive changes that occur during perimenopause, here are 9 natural remedies that may help.

1. Increase your water intake.

Staying hydrated is really important for digestive health. Water helps move things along and can help prevent constipation, especially if your digestion or metabolism slows down during perimenopause or menopause.

There isn’t one ideal amount of water to drink per day, but you should monitor the color of your urine. If it is dark yellow, then you are likely not drinking enough water or fluids (although some vitamins or supplements including B vitamins may cause your urine to turn a bright yellow).

If you aren’t a big fan of drinking plain water, try an infused water like my Cucumber Ginger Lemon Water or Lemon Cinnamon Water. Skip the diet colas as they contain artificial sweeteners.

cucumber infused water with lemon

2. Reduce caffeine.

Caffeinated beverages including coffee or teas may cause water retention.

If you find yourself drinking more than several servings of caffeine per day, it’s worth cutting back and seeing if that helps reduce bloating.

3. Reduce salt in your diet.

Salt is a known retainer of water, and eating too much salt will cause your body to hold onto extra water. Most excess salt (also called sodium) in the diet comes from packaged or restaurant foods.

So, while you do need some salt in your diet, you may try cutting back on packaged foods or restaurant meals to help your body get rid of any excess water retention.

4. Avoid foods that cause gas including onions, garlic and legumes. 

As hormones start changing in perimenopause, food sensitivities and allergies can show up. Estrogen levels are tied to histamine levels in our bodies and can lead to an increase in symptoms such as sneezing, digestive issues, skin issues, and more.

Learn more about a low histamine diet.

You may find that your stomach and digestive tract feel more bloated after eating foods that contain a lot of of fiber or non-digestible starches. Try pressure cooking your beans to see if that helps, or just avoid them altogether. You may also want to cut out onions and garlic for awhile to see if the bloating diminishes.

Other tips for ensuring that you are digesting your food well include taking a probiotic, eating more foods with natural probiotics, or eating more gut healing foods.

5. Ensure enough activity including walking and stretching.

One of the most frustrating aspect of perimenopause is that it happens often at the height of our careers and busy lives. Since perimenopause is often a 7-10 year process, it most certainly can come at times when we are very busy and don’t have a lot of free time.

Nonetheless, it’s so important to prioritize daily activity. You don’t have to necessarily spend hours at a gym or do high-intensity training, but at least 30 minutes of daily walking, yoga, or stretching is very important.

Our bodies are meant to move on a daily basis, and that movement helps with digestion, flexibility, and even mental health. For exercise specific to help reduce bloating, look for videos on YouTube that are identified as “core work.”

woman stretching on a yoga mat

6. Monitor food sensitivities including gluten and dairy.

One of the hallmarks of perimenopause is fluctuating levels of estrogen. Since estrogen is so tied to histamine levels in our bodies, this means that we can experience more food sensitivities (and other types of allergies) during this time.

Consider going on an elimination diet including cutting out foods like dairy, gluten, and soy to see if that helps reduce bloating and other unpleasant symptoms such as hives, brain fog, or seasonal allergies. See my tips on starting a gluten-free and dairy-free diet.

For women who are in early stages of perimenopause with higher than normal levels of estrogen, you may also consider these natural techniques to reduce estrogen dominance.

7. Increase self-care and stress management. Focus on breathing techniques.

Stress can no doubt lead to bloating, body tension, headaches, and many other symptoms. It’s more important than ever to try and practice self-care when you’re experiencing health challenges.

Bloating may be just one symptom of many that can be relieved with stress management techniques. To start, try spending five minutes seated in relaxation. You can listen to music or a guided meditation to help keep your mind from racing.

Over time, these practices of relaxation will become routine and can help manage stress-related issues.

woman meditating at the office

8. Decrease the size of your meals.

Instead of eating three big meals, consider 3 smaller meals and two or three snacks thoughout the day. The smaller amount of food going through your digestive tract may help reduce bloating after meals. See my clean eating diet meal plan if you need more guidance and recipes.

You may also want to incorporate a digestive enzyme with your meals to help with digestion. I like the Pure Encapsulations Digestive Enzymes.

9. Try peppermint or ginger tea with meals.

For many women suffering from perimenopausal bloating, the worst symptoms can occur after meals. Whether it’s slower digestion or increased food sensitivities, the tummy and digestive tract can get inflamed and bloated after meals.

Try drinking peppermint or ginger tea after meals to see if that helps reduce the bloated feeling.

mug of peppermint tea

Other Articles About Women’s Hormones That You Might Like

Or, see all my articles on Women’s Health.


Hormonal-related bloating can be uncomfortable and unpleasant. This article includes several natural remedies that may help relieve bloating related to perimenopause or other female hormone changes.

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with more than 7 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.