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A Food Guide to Prevent Menopausal Bloating

Here are foods to avoid and foods to munch on to prevent menopausal bloating.

A Food Guide to Prevent Menopausal Bloating
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Women suffer from chronic bloating more than men because the female body has longer intestines.

To prevent excessive bloating, we exercise, control how much food we eat, and even go so far as investing in girdles. But just when you think you've got all the steps covered, you suddenly wake up one morning, horrified by the unexplainable bloating reflected in the mirror.

If you are on menopause or perimenopause, bloating is another unwanted side effect of natural aging that causes discomfort and sometimes even a lack of confidence.

Not to worry, because avoiding certain foods and munching on recommended nutrients will help prevent bloating before, during, and after menopause.

Why Does Menopause Cause Bloating?

A Food Guide to Prevent Menopausal Bloating
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If menopause can be summed up into two words, it would probably be hormonal changes. Because really, the side effects of menopause are almost always caused by the reduction of estrogen and progesterone in the body.

As for chronic bloating, the culprit is the drastic changes in your estrogen levels. Estrogen plays an important role in the digestive system, including the maintenance of the mucosal barrier function of the gastrointestinal tract.

The mucosal barriers help keep the right levels of bile and water in the body. Hence, it becomes a domino effect. The reduction of estrogen lessens mucosal barrier function, and a weak mucosal barrier is not able to keep the right levels of bile and water in the body. The result? The body uncontrollably stores more water in the digestive tract, also called bloating.

Prevent Bloating by Avoiding these Foods

A Food Guide to Prevent Menopausal Bloating
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Whole Milk

About 75 percent of the world's population have instances when they're not able to break down lactose, the sugar found in milk. These people are diagnosed to be lactose intolerant. As such, drinking milk can cause major digestive problems such as wind, diarrhea, and bloating.

Menopausal women are also known to have more sensitive digestive tracts than usual, so it's better not to risk it especially if you know that you are lactose intolerant.

White Rice

Sometimes, rice is only partially digested in the gut, which causes gas and bloating. Many women experience bloating after eating white rice because it contains starches, another ingredient that can cause gas and bloating.

Avoiding rice altogether might help ease bloating, but trying other types of rice with less starch will help ensure that you still get the required daily nutrients.


Broccoli is one of the vegetables that are high in fructans and raffinose. These natural sugars remain undigested until good bacteria in the digestive tract ferments it.

This makes broccoli difficult to digest for women who are experiencing massive hormonal changes, contributing to bloating and gas.


Like broccoli, apples also trigger bloating because of the natural sugar found in the fruit. Apples contain fructose, a type of sugar that is particularly harder to digest and is also known to negatively affect blood sugar levels.

Some people also can't absorb other sugars found in apples, which produces gas and bloating.

What You Should Eat Instead

A Food Guide to Prevent Menopausal Bloating
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Two of the nutrients that are most essential to menopausal women are vitamin D and omega-3 fats. There is no better way to consume these nutrients deliciously than by eating cooked salmon.

Omega-3 fatty acids help reduce night sweats while vitamin D helps maintain healthy bones. Plus, have you ever heard of someone eating fish and getting bloated? No, we haven't heard anything like that as well.


Berries are packed with natural ingredients that help fight fat and reduce inflammation.

These delicious and high-fiber fruits also help the body's natural good bacteria by helping move food quickly through the intestines, effectively decreasing pressure in the belly. Just don't eat too much, since berries are 85 to 95 percent water and may worsen water buildup in the digestive tract.

Baked Chicken

The decline in estrogen during menopause eventually leads to weakened bones and reduced muscle mass.

The protein contained in chicken will make up for the side effects of the natural aging process, but make sure to bake the chicken without any ingredients that can trigger bloating such as onion and garlic.


Eating oatmeal for breakfast is the perfect way to incorporate other must-eat ingredients for menopausal women such as berries, flax, and yogurt (if you're not lactose intolerant).

Oat brans promote healthy digestion and help keep the belly flat all day long. It also provides fiber to help maintain a regular bowel system.

Prevent Bloating with Menopausal Probiotic Supplements

A Food Guide to Prevent Menopausal Bloating
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Made especially for menopausal women, Menolabs' complete probiotic supplements can help reduce gas production and eliminate chronic bloating.

Among its doctor-formulated probiotic ingredients, Menolabs Menofit also contains lactobacillus Plantarum, a probiotic ingredient that improves sugar metabolism. This is good news for menopausal women whose digestive systems have a hard time digesting natural sugars more than usual. Improved sugar metabolism is a step further to eliminating chronic bloating.

Menolabs Menofit contains 100 percent natural ingredients and is dairy-free to suit menopausal women who are also lactose intolerant. Instead, Menolabs is packed with complete probiotic ingredients to truly boost metabolism and help maintain a healthy gut, bloat-free, and gas-free.

Prevent Menopausal Bloating with Menolabs.

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