There’s a well-documented link between perimenopause and stomach problems — and once you’ve discounted any underlying health condition with your medical practitioner, nutrition can play a powerful role in soothing and resolving perimenopause and menopause stomach problems and bringing your gut back into balance too.
In this article, we explore how hormonal changes affect your digestion and the best nutritional strategies to support your gut through this transition.
Why perimenopause impacts your stomach
As oestrogen and progesterone levels fluctuate, research shows that they can also:
- Slow down gut motility, leading to constipation or bloating
- Impact our gut microbiome, influencing everything from inflammation to mood
- Disrupt stomach acid levels, making digestion less efficient
Stress, sleep disruption, and midlife lifestyle shifts can compound the effect. In addition, as a generation we’re often holding off to unhealthy diet beliefs (fat is bad, carbohydrates must be avoided, artificial sweetener is better than the real thing…you get the picture!). Together, our biochemical changes as well as the need to rethink how we choose food explains why so many of us experience stomach problems in perimenopause.
The best nutrition for perimenopause and stomach problems
Targeted, whole-food-based nutrition can help restore balance. And it doesn’t need to be complicated either. Here’s what to focus on:
Fibre
Supports healthy digestion, regularity, and feeds beneficial gut bacteria
Found in: lentils, oats, flaxseed, sweet potatoes, apples
Prebiotics and digestive herbs
Soothe irritation and support the gut lining
Found in: GUT-INSTINCT, which includes ACTAZIN® kiwi powder, slippery elm, marshmallow root, and ginger
Magnesium
Helps regulate muscle contractions in the digestive tract and eases constipation
Found in: PERI-BOOST
B-complex vitamins
Reduce stress-related gut sensitivity and support energy metabolism
Found in: PERI-BOOST and MOOD-FOOD
Fermented and fibre-rich foods
Include: kimchi, sauerkraut, apples, Jerusalem artichoke, bananas (ripe), chia seeds
Explore MPOWDER’s whole-food led gut-supportive blends
If your gut is speaking up more than usual, support it with a full-spectrum blend like:
GUT INSTINCT:
A daily capsule to reduce bloating, support regularity, and nourish the gut lining
PERI-BOOST:
A foundational blend for perimenopause with magnesium, B-vitamins, fibre and plant protein
> Explore the full digestion collection
> Shop perimenopause essentials
> Browse all bloating support
Want more on this topic?
Read our deep dive:
A guide to menopause stomach issues and what to do about them
Final thought
Perimenopause and stomach problems may feel disruptive — but they’re also an invitation to listen in. With the right nutritional support, many women find relief, improved energy, and a deeper connection to their body’s needs.
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