You may be familiar with some of the more notable symptoms of menopause, like changes in menstruation, hot flashes, and sleep disturbances. The same hormone changes that trigger menopause and cause these symptoms can also affect your digestive health.

Common digestive issues during menopause include:

These symptoms may be especially pronounced in people who develop irritable bowel syndrome (IBS) before menopause. Research suggests that IBS symptoms often worsen after menopause.

During menopause, the ovaries lessen their production of the hormones estrogen and progesterone. It’s this change in your typical hormone levels that causes most of the familiar menopause symptoms.

In addition to their roles in the reproductive system, estrogen and progesterone also influence the digestive system. Both can affect intestinal motility, which is how quickly food moves through your intestines.

Some research also suggests that hormone therapy for menopause may also affect the movement of food through the digestive tract.

Researchers also think that hormone changes during menopause may affect your gut microbiome, the microbes that live in your intestines and aid digestion.

While more research is needed, scientists think the diversity of microbes in the gut is lower during and after menopause.

Digestive issues may also be complications from other menopause symptoms, such as:

You might consider a few different approaches to manage the effects of menopause on your digestive health, including:

  • Dietary changes: A high fiber diet may speed digestion and ease constipation. Try adding more fruits, vegetables, whole grains, and legumes to your diet.
  • Increase probiotics: Probiotic-rich foods may improve your gut health. Supplements are also available, though you should consult a doctor before taking these.
  • Physical activity: Physical exercise can benefit your gut microbiome and improve motility. Experts recommend at least 30 minutes of moderate intensity activity 5 days a week, or 20 minutes of vigorous activity 3 days a week.
  • Manage stress: Stress-relief techniques, like mindfulness or yoga, may help reduce menopause symptoms.

If you find digestive symptoms continue despite your efforts to manage them, or if they begin to affect your daily life, talk with a healthcare professional. They can offer further guidance or prescribe medications that may help ease symptoms.