9 Natural Perimenopause Bloating Remedies

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. Or, try these round-ups of the best juices for bloating or the best smoothie recipes for belly fat which may also help.

Skip the diet colas as they contain artificial sweeteners that are not generally part of a healthy diet.

You may also like my Green Anti-Bloat Juice recipe.

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.

See my related articles on the best decaf drinks at Starbuck’s and the best organic decaf coffee brands. Or, try making my Herbal Coffee recipe that is naturally made without caffeine.

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.

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 such as irritable bowel syndrome, 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 to increase your good bacteria in the digestive system, eating more foods with natural probiotics, or eating more gut healing foods.

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 physical activity including aerobic exercise. 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.”

Getting enough exercise can also help prevent heart disease and menopause weight gain, in addition to helping to reduce bloating and menopause joint pain.

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. You may also have developed lactose intolerance to dairy products as part of your menopausal symptoms.

See my related 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.

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 and reduce cortisol, the stress hormone.

Instead of eating three big meals, consider eating three smaller meals and two or three snacks throughout 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 try eating more of these progesterone-boosting foods.

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

See my other recommendations for the best vitamins for women over 50.

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 gastrointestinal 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.

See my recipe for homemade mint tea or chocolate mint tea.