Why am I suddenly so gassy?
If you’re noticing more bloating, gas, or surprise “toots,” you’re not alone. Many women experience this during perimenopause and menopause.
What’s happening?
Hormone changes—especially falling oestrogen and progesterone, can slow digestion and affect gut bacteria. This can lead to more gas formation. Here’s how menopause affects the gut:
- Slower digestion
Lower oestrogen slows gut motility, meaning food sits longer in the intestines. Bacteria ferment it and produce gas. - Shifts in gut bacteria
Hormone changes affect the microbiome. Some women develop more gas-producing bacteria or imbalances like small intestinal bacterial overgrowth (SIBO), causing bloating and flatulence. - Less bile and enzymes
Lower oestrogen can slow bile flow and fat digestion. Ageing also reduces stomach acid and digestive enzymes, contributing to gas. - New food sensitivities
Foods that were once fine and tolerated like dairy, gluten, beans, or onions may suddenly trigger bloating and gas. - Stress
Midlife stress affects digestion through the gut-brain connection. Emotional changes can show up as digestive symptoms.
Foods and habits that may make gas worse
- fizzy drinks
- artificial sweeteners
- cabbage, cauliflower, broccoli (especially raw)
- onions and garlic
- beans and lentils
- dairy
- gluten/wheat
- eating too fast or chewing gum
What can help?
There are many ways to reduce gas naturally:
- Take bitters, digestive enzymes, or a little apple cider vinegar before meals
- Eat probiotic and prebiotic foods or use supplements to rebalance the microbiome
- Try removing trigger foods temporarily to identify sensitivities
- Support bile flow with choline, taurine, dandelion, or artichoke
- Reduce stress through breathing exercises, walking, or gentle yoga
- Move your body daily to stimulate digestion
- Check for underlying issues like SIBO, IBS, or thyroid problems if symptoms persist
Let’s normalise it
Gas during menopause is common and nothing to be ashamed of. It’s a sign from your body that digestion and hormones may need support.
