Menopause and Constipation: What’s Really Going On (and What You Can Do About It)

Let’s talk about something nobody loves to discuss – but nearly every woman experiences at some point during midlife: constipation.

If you’ve found yourself feeling more sluggish in the bathroom since hitting perimenopause or menopause, you're not alone – and no, you're not imagining it.

Hormonal shifts during this time of life affect far more than just your mood and hot flushes. They also have a big impact on your digestion, including how often you "go".

Read on to find out why this happens, what it means for your body, and how you can gently ease things along again – without resorting to harsh laxatives or suffering in silence.

Why Menopause Messes With Your Gut

One of the key hormonal players during perimenopause and menopause is oestrogen – and as levels decline, your digestion can slow down.

Here’s how:

• Slower gut motility: Oestrogen helps keep the muscles in your digestive tract working efficiently. With less of it around, food moves more slowly through your system.

• Low progesterone: Progesterone also drops, and while it’s often known for causing constipation in high levels (like during pregnancy), the hormonal imbalance between oestrogen and progesterone can still affect your gut rhythm.

• Stress and cortisol: Let’s be honest – midlife can be pretty stressful! Juggling work, ageing parents, growing children, and big life changes ramps up stress levels. High cortisol (your stress hormone) can literally shut down digestion.

• Thyroid changes: The thyroid can become more sluggish in midlife too, especially if you’ve got any underlying issues. And yes, constipation is a classic thyroid symptom.

How to Know If It's Hormonal Constipation

If you’re noticing:

• Fewer than three bowel movements a week

• Hard, dry or difficult-to-pass stools

• A feeling of incomplete emptying

• Bloating, gassiness or lower belly discomfort

… and you’re also navigating perimenopause or menopause, hormones are likely playing a role.

Natural Ways to Get Things Moving Again

Thankfully, there are gentle, natural ways to support your gut and get back to feeling like yourself again.

1. Start with fibre – but go gently

Aim for about 30g of fibre daily, especially from foods like ground flaxseed, chia seeds, lentils, berries, vegetables and oats. But go slowly – too much fibre too quickly can backfire and cause more bloating.

2. Hydration is key

Drinking enough water (about 2L a day) is essential. Fibre needs water to do its job properly. If you increase fibre but not fluids, you might feel worse before you feel better.

3. Manage midlife stress

It’s easier said than done, but even 10 min of deep breathing, gentle yoga or a walk outside can calm the nervous system and support digestion.

4. Move your body daily

Movement stimulates the natural rhythm of your gut. Walking, stretching, dancing in your kitchen – they all count.

5. Support with magnesium

Magnesium citrate can help get things moving gently, while also supporting relaxation and sleep – bonus!

6. Consider gut-loving foods

Fermented foods like kefir, sauerkraut, kimchi or a good-quality probiotic can help balance your gut microbiome, which is often impacted during menopause.

You Don’t Have to Just "Put Up With It"

I see so many women who think constipation at menopause is just part of getting older. But constipation doesn't have to be your new normal. By understanding what’s going on inside your body and making small, consistent changes, you can feel lighter, more comfortable and more in control again.

If you’d like personalised support to improve your digestion, balance your hormones, and feel great in your body again, I can help you.

My 1-to-1 programme, The FREEDOM Method, was designed especially for women like you.

Just click HERE to book a free phone call with me to chat through your symptoms.