Let’s be honest, navigating menopause is already a wild ride. Hot flashes, mood swings, sleep disturbances… and then constipation enters the party? If you are struggling with menopause and constipation, you’re not alone. But the good news is, there are ways to feel better.

Why Does Menopause Cause Constipation?

Hormones play a key role. As estrogen and progesterone levels dip during menopause, your digestive system can take a hit.

Here’s how it happens:

• A decline in estrogen can slow down digestion, making bowel movement less frequent.
• Progesterone, known for its relaxing effect on muscles, can lead to sluggish intestinal movement when levels fluctuate.
• Dehydration, which is common during menopause, can worsen the issue.

Signs you might be dealing with constipation

• Bloating and gas
• Irregular bowel movement
• Feeling like you haven’t fully emptied
• A sensation of being “backed up” for days

Natural Remedies to Ease Menopausal Constipation

You don’t need to struggle in silence. Here are proven tips to get your system moving again:

1. Load Up on Fiber

Fiber keeps things flowing through your digestive tract. Focus on:

• Leafy greens and cruciferous vegetables
• Fresh fruits (especially prunes, pears, and apples)
• Chia or flaxseeds – easy to add to smoothies or yogurt

I’ve perfected a collection of plant-based recipes here. I’d love for you to give them a try! 🥦

2. Hydrate Like It’s Your Job

Water is your colon’s best friend.

• Aim for at least eight glasses a day
• Herbal teas like peppermint and chamomile can help soothe your gut. Check out my homemade honey-chamomile tea recipe 🍵
• Limit alcohol and caffeine, which can dehydrate you

3. Move that Body

You don’t have to run marathons to get benefits.

• Daily walks (even just 20 minutes!)
• Gentle yoga or Pilates
• Dancing in your living room totally counts too!

4. Try a Natural Laxative

• Magnesium can gently relieve constipation
• Herbal teas like senna, but use this sparingly

5. Create a Bathroom Routine

Train your body like clockwork:

• Sit on the toilet at the same time each day
• Try a footstool to elevate your knees as it mimics a more natural position
• Don’t rush. Relax, breathe, and give your body time

When to Seek Help

While occasional constipation can be common during menopause, persistent or worsening symptoms shouldn’t be ignored. It’s always okay to ask for support. Your body is trying to communicate, and you deserve to feel comfortable.

Consider speaking with a health professional if you experience:

• Abdominal pain, bloating, or discomfort that interferes with daily life
• Constipation lasting more than 3-4 weeks
• Blood in your stool or rectal bleeding
• Significant stress or anxiety around digestion or elimination

Remember, menopause is a natural transition, but chronic discomfort is not.

As a Certified Holistic Nutritionist and Menopause Health Coach, I specialize in helping women find real, sustainable relief from symptoms including constipation, without guesswork or one-size-fits-all advice.

Let’s chat. I offer one-on-one coaching, group programs, and self-guided courses to support you at any stage of your journey.

Book a free call via my calendar below and let’s get your body (and your life) flowing in the right direction.