Six easy tips to ditch menopausal constipation

We Brits don’t tend to talk about our bowel habits—unless we are making jokes, of course.

It’s one of the reasons why many people simply accept constipation as ‘one of those things,’ something that we just have to get on with.

If you’ve never really discussed bowel movements with anyone, how do you know if you are going to the toilet as much as you should?

Likewise, if we never talk about how different stages of life affect our toilet habits, how could you possibly know that constipation is one of the symptoms that can easily crop up during menopause? So, can menopause or perimenopause cause constipation?

Yes, it can, and it’s one symptom that can be addressed with simple lifestyle changes.

So, if, like many people going through menopause, constipation is giving you trouble, try my simple tips to get your constipation moving.

Menopause and constipation: First, what is constipation?

Officially, according to the NHS, constipation is when you find yourself going to the toilet less than three times a week and if the poop is large and dry, hard, or lumpy.

For many people, this doesn’t seem any different than usual. That doesn’t mean it isn’t constipation, though. Ideally, everyone should be moving their bowels every day, and anyone experiencing less than this could do with trying out some of these tips to ensure a regular and healthy bowel movement.

What can cause constipation?

Changing hormones, especially during pregnancy and menopause, increased weight, lack of sleep, and a poor diet can all contribute to your bowels slowing down. So, can menopause cause constipation? Absolutely, it’s a common issue due to hormonal shifts that affect digestion.

Likewise, a lack of exercise, stress, certain medicines, and even changes to your daily routine can cause constipation.

It means that constipation is likely to happen to all of us at some point and is even more probable during menopause, when many of these factors collide.

To help you through this frustrating menopause symptom, here are six simple tips to get constipation moving:⁠ ⁠

Increase Water Intake for Better Menopausal Digestion.

1. Stay hydrated. Drinking enough water throughout the day helps keep your stool softer and easier to pass. Caffeine is often considered by many as a handy way to move your bowels, but this isn't a good long-term solution. It's better to hydrate your way to healthy bowels! Reducing alcohol consumption can also help. Staying well-hydrated can help with many other menopause and constipation symptoms.

How Gentle Movement Aids a Sluggish Bowel

2. Move your body. Exercise is key for keeping everything moving, including your bowels. If you aren't able to get out for a full-on exercise session, just aim to walk every day if you are able.

And if you aren't able to do that, try to ensure you are sitting well; slouching squashes your abdomen, slowing everything down.

The Best High-Fibre Foods for Menopause Relief

3. Increase your fiber intake by eating more whole grains, legumes, fruits, and vegetables. If you are short on time, baked beans on granary toast make a classic, fibre-rich, and satisfying meal.

Managing Cortisol to Improve Gut Health

4. Look after your gut bacteria. Aim to eat plenty of fresh fruit and vegetables, as they encourage the good bacteria in your digestive system. For an extra boost, try out fermented foods such as natural yoghurt, sauerkraut, and kefir. They help provide the optimum conditions in your digestive tract to digest food properly and for that food to move through your system effectively.

Master the Art of Chewing for Better Digestion

5. Chew your foods well. Give your digestion a chance to properly do its job by getting the first stage done before you even swallow your food. This one tip can make a surprising difference in a lot of digestive issues.

Using Physics: The Best Position for Easier Bowel Movements

6. Give yourself time to poop, and don't delay heading to the loo if you need to go. Reconnect your mind and body so that when you need to go to the bathroom, you actually go there. You might also want to consider putting your feet up on a stool when you go to the toilet. The best natural position for pooping is actually in a squatting position, which is truly pretty tricky in most modern bathrooms. Using a footstool to bring you into a more natural position can really help your body perform better when it comes to pooping.

Menopause and constipation: when to ask for help

If you can incorporate at least a few of these ideas into your everyday life, you should find things easier. If things don't improve, it is important to speak to your doctor.

So, can menopause cause constipation?

Yes, it’s common. If constipation persists, be sure to seek medical advice.

Menopause can affect your body in a variety of surprising ways, and the list of symptoms is constantly expanding, so there is no universal solution to menopause.

To learn more about menopause training, head here, where I share details of the various courses I offer.

FAQS:

Menopause and Constipation: Your Questions Answered

It is a frustrating reality that as your hormones shift, your digestive system often decides to slow down too. Here, we answer the most common questions about managing gut health during perimenopause and beyond.

Does menopause actually cause constipation?

Yes, and it’s largely down to your shifting hormones. When oestrogen and progesterone levels drop, your "gastric motility"—the speed at which food moves through your gut—tends to lag.

It isn't just about the sex hormones, though. During this transition, your body often produces more cortisol (the stress hormone). This can trigger a "fight or flight" response that diverts energy away from your digestive tract, leaving things feeling a bit backed up.

What is the fastest natural way to get things moving?

There is no "magic pill," but a combination of hydration and specific fibre is the best starting point. Increasing your intake of soluble fibre—think oats, flaxseeds, or chia seeds—works well, but only if you’re drinking plenty of water. Without water, extra fibre can actually make the blockage worse.

If you need a nudge, a brisk walk or some gentle yoga twists can help physically "massage" the gut. Many women also find that taking a magnesium supplement before bed acts as a gentle, non-stimulant way to encourage a bowel movement by the morning.

Can HRT help with digestive issues?

For many, the answer is yes. By stabilising your oestrogen levels, HRT can help maintain the regular muscle contractions in the colon required for a healthy routine.

However, it isn't a one-size-fits-all solution. Some women find that certain types of progestogen used in HRT can actually cause a bit of bloating or sluggishness. If your symptoms started or worsened specifically after beginning a new HRT regime, it is worth asking your GP if a different dosage or a change from tablets to patches might be more gut-friendly.

When should I see a doctor about my constipation?

While a bit of "menopause brain" and a sluggish gut are common, you shouldn't ignore significant changes. You should book an appointment with your GP if you experience:

• Persistent or sharp abdominal pain.

• Any instance of blood in your stool.

• A major change in your bathroom habits that lasts longer than two or three weeks.

  
  

It is always better to rule out other underlying issues so you can focus on managing your menopause symptoms with confidence.