Why Bloating Gets Worse in Menopause (and How to Beat It)

Victoria L. - Holistic Midlife Strategist
Oct 9
2 min read

The Day My Jeans Stopped Fitting

I’ll never forget the day I pulled on my favorite jeans and… nothing. Not even the wiggle-shimmy-hop trick worked. They wouldn’t button.

I hadn’t changed my eating. I hadn’t changed my workouts. But my belly had changed. And it wasn’t just about how I looked—it was how I felt: puffy, uncomfortable, and frustrated in my own skin.

Sound familiar?

If you’ve noticed bloating, puffiness, or stubborn belly weight that seems to appear overnight in perimenopause or menopause—you’re not alone. And no, it’s not “just in your head.”

Why Menopause Bloating Happens

Hormones play a huge role in digestion, fluid balance, and how your body stores fat. During menopause, shifts in estrogen and progesterone can:

Slow down digestion, leading to gas and constipation.
Trigger fluid retention, making you feel swollen or puffy.
Change how your body handles carbs, leaving you with more belly fat.

Add in stress (hello cortisol) and poor sleep, and your body is primed to hold onto every ounce of bloat.

My Breaking Point → My Solution

When I realized my jeans were staying in the back of the closet and even leggings felt tight by the end of the day, I knew something had to change.

So, I started experimenting—tracking what foods triggered bloat, adding in movement that actually helped (not exhausted me), and paying attention to hydration and stress.

That’s how the Bye Bye Bloat Challenge was born.

How to Start Beating the Bloat Today

You don’t have to overhaul your entire life. Small, consistent changes can make a huge difference:

Stay hydrated: Aim for water with electrolytes—dehydration actually increases bloating.
Balance your meals: Prioritize protein and fiber, reduce refined carbs and sugars.
Gentle movement: Walking, yoga, or short strength sessions help keep digestion moving.
Watch your triggers: Foods high in histamines (like wine, aged cheese, and processed meats) can worsen symptoms in menopause.

These are the exact foundations I use in the Bye Bye Bloat Challenge.