What can you do to reduce bloating?

If you are in perimenopause, know that there are tips and strategies to help reduce abdominal swelling during this transition.

1. Reduce alcohol intake

During menopause, women often notice weight gain around the belly. One of the first changes to make is reducing alcohol intake to ease swelling and limit weight gain, since alcohol is high in calories. To give you an idea, a glass of wine can have as many calories as a single cookie. This is an effective lever to fight that bloated belly feeling and manage weight better, while also reducing osteoporosis risk.

2. Cut down on salt

To reduce water retention during menopause, try eating less salty foods. The World Health Organization (WHO) recommends a maximum of 5 grams of salt per day. Here are a few tips:

• Add flavor with spices and herbs instead of salt

• Do not keep salt on the table

• Limit salty snacks (chips, crackers, peanuts, etc.)

• Choose low sodium foods (fresh fruit, vegetables, unprocessed grains)

• Avoid monosodium glutamate (MSG), a commonly used preservative

3. Get enough potassium

Nutrition and menopause are closely linked, and potassium is one of the most effective minerals for easing bloating, digestive discomfort, and a swollen belly. It helps maintain fluid and acid balance in the body to support electrolyte balance. To reduce bloating during menopause, you can find potassium in:

• Fresh raw fruit (avocado, banana, berries)

• Dried fruit (apricot, fig, raisin, date)

• Legumes (soy, peas, lentils, red and white beans)

• Nuts and seeds (walnuts, hazelnuts, almonds)

4. Stay well hydrated

To get a flatter belly during menopause, aim to drink at least 2 liters of water per day, without waiting until you feel thirsty. If you drink too little during this period, your body may hold on to water to fight dehydration, which can contribute to bloating. If you struggle to drink enough, you can make infused water with fruit, basil, or lemon.

5. Prioritize anti-bloating foods

To reduce digestive symptoms linked to menopause, certain healthy foods can support digestion and may also help reduce hot flashes:

• Basil: as seasoning, as an infusion after meals, or as essential oil used to massage the belly

• Chamomile: as an infusion before meals, or as Roman chamomile essential oil

• Green anise: as herbal tea after eating, or by chewing the seeds directly

• Black radish: as juice after a heavy or festive meal

6. Exercise regularly

To lose abdominal fat during menopause, aim for long term healthy eating and regular physical activity. Since muscle mass declines, you need to stimulate it more to burn fat more easily and avoid storing it around the midsection. You do not need intense workouts. Brisk walking, yoga, or swimming are excellent for fighting a bloated belly during menopause. The serotonin boost from exercise can also help reduce menopause related fatigue.

7. Reduce stress

Menopause treatment can create stress, on top of all the changes your body is going through. Your body’s response to stress is to increase cortisol production, which can promote fat gain around the belly. When you feel anxious, meditation, sophrology, or yoga during menopause can help.

Sources

• Menopause, Improving the safety of hormone treatment use, INSERM (2017)

• The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS), study published in The North American Menopause Society journal (2021)

• The role of prunes in modulating inflammatory pathways to improve bone health in menopausal women, Advances in Nutrition, Volume 13 (September 2022)