Why It Happens

Bloating in perimenopause is extremely common as hormone levels fluctuate irregularly. These changes affect water retention, gut motility, and microbiome balance — all contributors to digestive discomfort.

Estrogen Fluctuations: Inconsistent estrogen impacts how your body retains fluid and digests food.

Progesterone Drops: Lower progesterone reduces muscle relaxation in the GI tract, slowing motility.

Increased Stress: This transition period can raise cortisol, which slows digestion and disrupts the gut-brain connection.

Worsening Food Sensitivities: You may become more reactive to dairy, gluten, or high-FODMAP foods.

Sleep Disturbances: Poor rest impacts digestion, hormones, and inflammation levels.

How to Manage

Track Your Cycle: Identify when symptoms worsen and match them with hormonal phases.

Hydrate and Move Regularly: Reduce fluid retention and improve motility through light daily activity.

Eat Anti-Inflammatory Meals: Leafy greens, berries, turmeric, and olive oil support hormone balance.

Reduce Alcohol and Sugar: Both promote inflammation and bloating during perimenopause.

Support Sleep Hygiene: Create a routine that promotes deeper sleep to regulate cortisol and digestion.

With the right strategies, bloating in perimenopause becomes easier to manage.

Key Biomarkers

• Erythrocyte Sedimentation Rate (ESR)

• High-Sensitivity C-Reactive Protein (hsCRP)

Expert-Backed Reads

• Heard of hsCRP? Test for This in Your 30s To Live Longer

• ESR (Sed Rate) Test: Detect Chronic Inflammation and Improve Longevity

• A Guide on hs-CRP Test for Inflammation and Heart Health

You Might Also Be Experiencing

• Fatigue Perimenopause

• Bloating In Teenagers

• Bloating In 40S

• Cravings Perimenopause

• Bloating In Postpartum Women

References

• Mayo Clinic – Gas and gas pains

• Cleveland Clinic – Bloated Stomach

• Healthline – Bloating