Hidden Hormonal Gut Changes Causing Bloating & Belly Fat

The transition into perimenopause and menopause can bring a whirlwind of changes for women. Among the less-discussed but highly impactful shifts are the ways fluctuating hormones affect gut health.

Let’s explore the intricate connection between estrogen and progesterone and the gut, and how these changes can contribute to symptoms like weight gain, mood changes, and digestive discomfort. Finally, we’ll outline small lifestyle strategies to support your gut and hormones (before and) during the transition.

Hormones Are Everywhere

Estrogen and progesterone are not just about reproduction. They have receptors throughout the body, influencing everything from the brain to the gut. While these hormones naturally decline during menopause, their reduced presence can create ripple effects that can be a struggle to understand.

“I didn’t change anything but I gained weight - and now I can’t lose it!”

Hormones’ Role in Gut Function

Hormones affect gut health in a number of ways. Estrogen plays a critical role in gut motility (the movement of food through the digestive tract) as well as visceral sensitivity (how much intestinal activity you actually feel). This means that declining estrogen levels during menopause can lead to slower digestion and greater discomfort, causing symptoms like bloating, constipation, and abdominal discomfort. It’s no coincidence that many women report a spike in IBS-like symptoms during this time.

Beyond motility, estrogen protects the gut lining by supporting mucus-producing epithelial cells. This mucus acts as a barrier, shielding the gut from harmful substances. Estrogen and progesterone also upregulate tight junction proteins, which help maintain the integrity of the gut lining. When these hormones decline, the gut barrier weakens, leading to what is often called “leaky gut.” Research on mice has shown that ovariectomy (surgical menopause) increases gut permeability, confirming this connection.

Navigating the Changes With Confidence

Focus on small, manageable lifestyle adjustments and you can build resilience, improve your symptoms, and feel more like yourself again!

• Eat/drink calories at meal times only Avoid eating for at least 3 hours between meals to allow the natural cleaning process that prevents microbes from building up where they don’t belong in the small intestines. Most people feel best finishing with eating for the day by 7 p.m. This also helps balance glucose and insulin.

• Eat cruciferous vegetables daily - aim for 1-3 cups

  • These sulfur-containing vegetables support healthy detoxification of estrogens; in fact many nutritional supplements effective for PMS and heavy periods come from cruciferous vegetables

  • Fiber-rich foods

    • Enhances glucose control (which can hugely improve mood on its own!) and improve insulin resistance and weight concerns

    • support beneficial bacteria improving nutrition & gut barrier

• Resistant starch - these are starches and fibers that resist digestion in the small intestine so they can reach the large intestine and feed the beneficial microbes there

  • Guar gum, green bananas, lentils, beans, cooled boiled potatoes/rice

  • Resistant Starch Products in Canada  

  • Resistant Starch Products in US

  • If you can’t tolerate fiber-rich foods and/or fiber supplements you may need to address microbial overgrowth first! This can make a huge difference in symptoms and the ability to tolerate a variety of foods. Consult your practitioner for guidance on the best order of treatment and the use of any supplements or medications.

• Support bile flow Bitter foods (arugula, bitter melon, dandelion greens and roots, ginger, etc) can naturally stimulate bile flow, which can reduce indigestion, naturally balances gut microbiota and regulates insulin. Difficulty digesting fats or a history of gallstones/gallbladder issues can indicate poor bile flow but for most people sluggish bile flow is a hidden problem. Bile-supporting supplements like TUDCA and herbal digestive bitters containing gentian, dandelion root and/or artichoke (Cynara scolymus) can be helpful for this. More details/products for natural ways to improve digestion in this Guide.

Depending on your health history and the complexity of your gut, brain, and hormone concerns, additional interventions such as antimicrobial herbs and nutritional supplements may be recommended by your practitioner to reduce discomfort and speed up improvements.

Making even a few of these changes can have a big impact on how you feel. With time, patience, and the right support, it’s possible to restore your gut health, regain your energy, and feel resilient during this transition.