If you’ve hit perimenopause or menopause and noticed that digestion just isn’t what it used to be—you’re not alone. Many women find that even with enough fiber and water, constipation becomes a frustratingly common issue. But why does this happen, and more importantly, what can you do about it?
Why Digestion Slows Down in Menopause
1️⃣ Hormonal Changes Impact Gut Motility
Estrogen and progesterone aren’t just about reproduction—they also play a big role in gut health. Estrogen helps keep the muscles in your digestive tract moving, while progesterone has a mild relaxing effect. As these hormones decline, the digestive system slows down, making food move through the intestines more sluggishly.
2️⃣ Slower Bile Production
Bile helps break down fats and keeps things moving smoothly through the intestines. With lower estrogen levels, bile production decreases, which can lead to slower digestion, bloating, and constipation.
3️⃣ Changes in Gut Microbiome
Hormonal shifts alter the balance of gut bacteria, which can lead to digestive discomfort, bloating, and irregularity. A healthy gut microbiome plays a crucial role in digestion and motility, and menopause can disrupt that balance.
4️⃣ Pelvic Floor & Abdominal Muscle Changes
Over time, the muscles that help with bowel movements can weaken, making it harder for your body to eliminate waste efficiently. This can contribute to a feeling of sluggish digestion and incomplete emptying.
5️⃣ Stress & Cortisol Levels
Menopause often comes with increased stress levels, which can spike cortisol, a hormone that can further slow digestion. Chronic stress makes the gut less efficient, leading to bloating, discomfort, and constipation.
How to Support Digestion & Keep Things Moving
✔️ Increase Magnesium Intake
Magnesium helps relax muscles, including those in the digestive tract, promoting better motility. Try magnesium citrate (a gentle laxative effect and I recommend the liquid version) or magnesium glycinate (for relaxation and digestion – helps with sleep – bonus!).
✔️ Optimize Fiber, But Don’t Overdo It
If you’re eating plenty of fiber but still struggling, consider balancing insoluble and soluble fiber. Too much insoluble fiber (like bran) without enough hydration can actually make constipation worse. Add foods like chia seeds, flaxseeds, and cooked vegetables to support digestion. Always add fiber SLOWLY.
✔️ Prioritize Healthy Fats
Avocados, olive oil, nuts, and fatty fish help stimulate bile production and keep the digestive system lubricated. Don’t be afraid of healthy fats—they’re your gut’s best friend!
✔️ Stay Active & Engage Core Muscles
Movement is key! Walking, yoga, and deep core exercises (like pelvic tilts and diaphragmatic breathing) can help stimulate digestion and relieve bloating.
✔️ Try Probiotics & Fermented Foods
Replenishing beneficial gut bacteria with probiotic supplements (my favorite is by Microbiome Labs, MegaSpore and I can share a discount code), yogurt, sauerkraut, kimchi, or kefir can improve digestion and reduce bloating.
✔️ Hydrate Wisely
Drinking plenty of water is important, but also try warm lemon water or herbal teas (like ginger or peppermint) to stimulate digestion. I love starting my day with warm water with lemon – especially since our bodies are primed to eliminate in the morning.
✔️ Mindful Eating & Meal Timing
Eating too fast, eating late at night, or overeating in one sitting can overwhelm your digestive system. Slow down, chew thoroughly, and allow your gut time to process food efficiently.
Final Thoughts
Slower digestion in menopause isn’t just “in your head”—it’s a real physiological change driven by hormones, gut health, and muscle function. The good news? With the right strategies, you can support your body, improve digestion, and feel more comfortable every day.
What tips and tricks work for you? Or, which tips and tricks are you ready to try?