Bloating is a common symptom of perimenopause and menopause. The sensation of having a full or swollen abdomen can feel uncomfortable, or even painful. It may also make you feel self‑conscious when your belly seems distended. Read on to find out what causes this bloating, how long you can expect it to last, and most importantly, what you can do about it.

What is bloating?

Bloating means different things for different people, but it’s typically a sensation of tightness or heavy pressure in your abdomen. The discomfort can vary widely. For some, there’s no pain—just discomfort and maybe a bit of embarrassment. For others, it can involve mild to intense cramps.

Although a visibly swollen abdomen is a familiar indicator of bloating, you may just feel uncomfortably full and heavy in your midsection. In many cases, bloating results from a build‑up of unwanted substances—gas, water, air, even poop. Certain underlying medical conditions can also cause bloating. If yours is new, persistent or worsening, you should speak to your healthcare provider to find the cause.

How common is bloating in menopause?

Bloating in menopause is common, particularly in perimenopause. Unfortunately, there is a gap in data showing exactly how many people this affects. Bloating may also be caused by several other medical conditions, which is why checking in with your provider is important.

Read more about the stages of menopause.

What are the signs of bloating?

You might experience one or more of the following:

1. Swollen or distended abdomen and cramps
2. Feeling heavy or full in your midsection
3. Puffy eyes and swollen ankles
4. Increased passing of gas and burping

How to stop menopause bloating

1. Drink lots of water. Even though it may sound counterintuitive when you’re feeling bloated, increasing your water intake helps balance your system and flush out excess fluids. Good hydration also helps ease constipation, which is one of the most common causes of bloating. Make sure you’re well‑hydrated so your gastrointestinal tract can function effectively.

2. Get regular exercise. Being physically active reduces bloating discomfort. Studies suggest that mild physical activity prevents gas retention because movement helps clear the intestines. If you’re new to regular exercise, start with low‑intensity options like yoga, walking, jogging, or hiking—especially when you feel bloated.

3. Limit your salt intake. Pay attention to foods and avoid overconsumption of salt and other ingredients that might make you feel bloated. Processed foods are typically high in sodium and may worsen fluid retention.

4. Find your triggers. Keeping a food diary helps isolate which foods or drinks cause discomfort so you can decide whether that soda or certain snack is worth it. Common triggers include beans, onion, garlic, spicy foods, dairy, carbonated drinks, and caffeine. Once you identify what affects you, try eliminating it and see if symptoms improve.

5. Take probiotics. Increase your intake of probiotics like yogurt, kimchi, kefir, and sauerkraut. These good bacteria support your digestive system and may help reduce bloating.

6. Massage your abdomen. Abdominal massage has long been used to treat constipation. It decreases the severity of gastrointestinal symptoms and helps bowel movements to prevent gas and bloating. To give yourself a massage: lie on your back and gently massage your stomach in both clockwise and counter‑clockwise directions. Apply gentle pressure in any area that feels sore or blocked.

7. Eat slowly. Don’t rush through meals. Practice mindful eating, paying attention to what you see, smell, taste, and feel in each bite. Eat smaller portions, take smaller bites and chew slowly. Remove distractions like phone or TV, and focus solely on your meal.

Can hormone therapy (HT) help?

Sometimes the best relief for menopause‑related bloating is HT, because it can help restore your estrogen and progesterone levels. However, bloating alone is not typically a reason to start HT, so your healthcare provider will want to explore possible underlying causes first.

It’s also important to know that bloating can be a side effect of HT—especially estrogen therapy. This usually settles after a few months, but you should tell your provider if bloating persists, becomes severe, or comes with any new symptoms.

Menopause and bloating FAQs

Why does bloating happen in menopause?

Hormonal fluctuations during menopause can cause bloating and your body to retain excess water. You may find bloating happens after meals, or sometimes with no obvious trigger. Other menopause symptoms like stress and fatigue may also contribute to abdominal symptoms such as bloating.

What can trigger bloating?

Bloating can be caused by several factors that are common during menopause, including:

1. Water retention

During perimenopause and menopause, your hormones (especially estrogen and progesterone) fluctuate significantly. Research shows that these hormonal changes can influence how your body retains fluid.

Estrogen can stimulate the production of a hormone called aldosterone, which is responsible for regulating sodium (salt) and water retention. When your body retains excess fluid, you may experience symptoms like a distended or swollen abdomen, swollen legs, puffy eyes, or bloating that comes and goes.

This is also why some people feel more bloated at certain points in their menstrual cycle, especially when estrogen levels are at their highest.

On the flip side, progesterone (sometimes called a “natural diuretic”) tends to have the opposite effect. It helps flush out excess salt and water from the body, which could potentially relieve bloating symptoms.

2. Stress

Many people find the time around menopause to be particularly stressful—not just because of what’s happening hormonally, but because of midlife pressures in general. Family demands, work responsibilities, aging parents, and personal changes can all add up.

Hormonal changes during menopause can also make you more susceptible to anxiety and depression. Your brain responds by releasing stress hormones, particularly cortisol, which in turn slows down digestion. This delayed movement through your digestive system can cause a buildup of food and gas, making you feel bloated.

There’s a strong brain-gut connection here, and stress is often a direct contributor to bloating.

3. Excess gas

If you’re feeling more tired than usual or having trouble sleeping, it’s common to turn to sugary snacks, processed carbs, or caffeine to get through the day. But these foods can linger in your digestive system longer than others, where they ferment and produce gas, causing bloating.

If you notice that bloating is happening regularly or getting worse, it could be a sign of an underlying condition like irritable bowel syndrome (IBS). In that case, it’s a good idea to talk to your healthcare provider for evaluation and support.

4. Constipation

Constipation is a frequent issue during and after menopause and can lead to bloating and discomfort. It can be especially difficult if you also have pelvic floor issues or prolapses, which may make bowel movements more challenging.

To ease constipation and reduce bloating:

• Drink plenty of water – aim for at least 8 cups (about 2 liters) per day
• Stay active – exercise helps stimulate bowel movements
• Eat more fiber – focus on fruits, vegetables, whole grains, and legumes

If you’re experiencing symptoms related to your pelvic floor (like incontinence, pain, or a prolapse), bring it up with your provider. They can recommend exercises, therapy, or other treatments that may help.

How long does bloating last?

Bloating caused by menopause is usually temporary. For many people, it comes and goes and resolves within a few hours to a few days. That said, persistent or frequent bloating could point to an underlying medical issue. If bloating keeps showing up or doesn’t go away, it’s a good idea to talk with your healthcare provider to explore possible causes.

Is it bloating or weight gain?

Bloating and weight gain can feel similar, but they’re not the same thing.

Weight gain during menopause is common, but it tends to happen gradually over weeks, months, or even years.

Bloating, on the other hand, usually shows up suddenly and causes a tight, swollen, or uncomfortable feeling in your belly. If your abdomen feels distended and your discomfort comes on quickly, it’s more likely bloating rather than fat gain.

When should I see a healthcare provider?

Bloating is common, but if it’s new, frequent, or disruptive, it’s important to get checked out. Make an appointment with your healthcare provider if you notice any of the following:

• Your belly remains bloated longer than usual or the bloating comes back frequently, even if it subsides in between
• You feel bloated for more than a week straight
• You have persistent or painful abdominal cramps
• You’re constipated or have diarrhea
• You’ve lost weight unexpectedly
• You’re having trouble sleeping due to discomfort
• You’re experiencing nausea or vomiting
• You notice bleeding from your bowels or in your stool
• You have irregular periods, bleeding between periods, or bleeding after sex
• You experience pain during intercourse
• You develop new swelling in your legs

Bloating can also be caused by problems related to your bowels, liver, heart, or other systems. Try keeping a log of when symptoms occur, how they feel, what you ate beforehand. This information can help your provider figure out what’s going on. These symptoms may be easy to brush off, but that’s exactly why they should be discussed with your provider. If you’re concerned, your healthcare provider can run a few simple tests, including a physical exam, blood work, or an ultrasound, to rule out anything serious.

When should I seek urgent care?

You should seek urgent same-day medical attention if you have:

• Any severe abdominal pain
• Inability to pass gas
• Any symptoms that feel sudden, unusual, or deeply concerning

While most bloating is harmless and resolves with time, in some cases it can be a warning sign of a more serious condition. One rarer, but important possibility is ovarian cancer. It can cause subtle symptoms like:

• Ongoing bloating
• Feeling full more quickly than usual after eating
• Needing to pee more frequently

Learn more – the latest bloating research

• Medical News Today, What to know about menopause and irritable bowel syndrome
• Women’s Midlife Health, Irritable bowel syndrome in midlife women: a narrative review