Many women notice changes in their digestion during midlife. Hormonal shifts can slow intestinal motility, leading to less frequent or harder bowel movements. This is known as constipation in perimenopause.
Changes in estrogen and progesterone, along with stress, dehydration, or less movement, can make it worse. Simple actions like drinking more water, eating fiber, and staying active often help. For ongoing problems, it is best to talk to a doctor to find safe and lasting relief.
At SensIQ, neurologist-designed programs help women manage the mental and physical changes of perimenopause with science-based care. Guided by Dr. Luke Barr, Chief Medical Officer, SensIQ focuses on practical ways to support the body and mind through hormonal shifts.
This article explains the causes, symptoms, and safe ways to ease constipation during perimenopause and protect digestive health.
Key Takeaways
- Hormonal changes during the menopausal transition can slow digestion, making constipation in perimenopause a common yet manageable issue.
- Simple daily habits, such as drinking water, eating fiber-rich foods, and staying physically active, often help restore regular bowel movements and improve digestive health.
- Stress, certain medications, and dehydration can contribute to constipation, so managing lifestyle factors plays an important role in relief.
- Magnesium-based supplements or probiotics may help support healthy digestive function when used under medical supervision and as part of an overall wellness plan.
- Persistent or severe symptoms should always be discussed with a healthcare professional to ensure safe, personalized care during perimenopause.
Why and How Constipation Happens in Perimenopause
Hormonal changes during the menopausal transition affect how the body processes food. Lower estrogen and progesterone levels slow intestinal muscle contraction¹. This can cause stool to remain in the colon longer, leading to constipation or bloating.
Many women wonder, Does perimenopause cause constipation? The answer is yes, hormone changes are a key factor, but lifestyle and diet also play a role.
Is Constipation Common or Normal?
Yes, constipation is common during this transitional time, but it should not be ignored. Studies show that about one-third of menopausal women deal with gastrointestinal symptoms, including constipation². While this can be uncomfortable, small daily changes often bring relief.
Hormonal Changes That Slow Digestion
Estrogen supports bile flow and hydration in the gut, while progesterone keeps muscles moving. When estrogen levels drop, several low estrogen symptoms, including fatigue, mood swings, and slower digestion, can appear, making bowel changes more noticeable during perimenopause.
This can lead to menopausal constipation.
Lifestyle, Diet, and Hydration Gaps
Busy lives often mean skipping meals, eating less fiber, or drinking too little water. These habits can harm gut and digestive health. To help, eat more fruits, vegetables, and whole grains, and drink eight glasses of water each day. These small steps can improve how your body digests food and help prevent chronic constipation.
Stress, Medications, and the Gut-Brain Link
Stress triggers the release of cortisol, which can slow digestion and tighten stomach muscles. Some medicines, like iron tablets or antidepressants, also contribute to constipation.
The SensIQ medical team explains that emotional stress and digestive issues are connected through the gut-brain axis. Managing stress through deep breathing or short walks can support both mood and digestion.
Constipation, Bloating, and Diarrhea
Many women notice cycles of constipation, bloating, and diarrhea during perimenopause and menopause. This happens because hormone changes can disrupt gut rhythm, much like irritable bowel syndrome (IBS). Keeping a simple journal of meals and symptoms can help identify triggers.
Recognizing Hormonal Constipation Symptoms
Constipation linked to hormones can feel different from usual digestive issues. You might have fewer bowel movements, hard stools, or stomach pressure. These can reduce your quality of life and make daily tasks harder.
How Long Does It Last
Constipation may come and go throughout perimenopause. Once hormone levels are balanced after menopause, digestion often improves. But if chronic constipation persists for weeks, it’s important to see a doctor to rule out other causes.
When It Signals Something Else
If constipation comes with bleeding, strong pain, or weight loss, it might point to another condition. These warning signs could involve the digestive system and need medical tests. Always report severe or lasting symptoms to your doctor.
How to Relieve and Treat Hormonal Constipation
According to Dr. Luke Barr and the SensIQ team, most women can ease constipation with simple daily habits. Healthy eating, proper hydration, and regular movement are the first steps.
What Helps Perimenopause Constipation
To relieve constipation, set a routine time to use the bathroom each day. Drink more fluids and eat fiber-rich foods like beans, apples, and oats. For short-term support, stool softeners may be used under medical guidance³.
Fiber, Movement, and Mindful Eating
Add fiber slowly until you reach 25 grams daily. Combine this with regular exercises for perimenopause such as walking, yoga, or swimming to keep your digestive system active and improve circulation.
Moving your body helps your intestines stay active. Eating slowly and chewing well also supports digestive health.
Safe Supplements and Medical Options
Some magnesium-based supplements or probiotics may help support healthy digestive function, though individual results vary. These should only be used under a clinician’s supervision, especially for women taking other medications*.
When considering supplements, Dr. Luke Barr recommends choosing products that are third-party tested for quality and purity, rather than assuming pharmaceutical-level effects¹.
The 7-Second Trick – Does It Work?
The “7-second trick” for constipation often appears online, but it is not a proven medical treatment. Short breathing or relaxation routines may reduce tension, but long-term results come from consistent hydration, nutrition, and physical activity.
Best Diet for Constipation Relief
A balanced diet is key to healthy digestion. Learning more about perimenopause diet and nutrition can help you make food choices that support gut health and reduce bloating.
Eat fiber from fruits and vegetables, add healthy fats from nuts, and include lean proteins. Fermented foods like yogurt and kefir can help promote gut health by supporting beneficial bacteria that aid digestion.
When to Seek Medical Guidance
If constipation persists despite lifestyle changes, seek medical advice. A doctor can test for thyroid or hormonal imbalances that contribute to constipation. They can also review medications that might affect your digestive health.
Red-Flag Symptoms to Evaluate
Get immediate care if you have vomiting, severe pain, or rectal bleeding. These symptoms can indicate serious gastrointestinal symptoms or blockage. Prompt attention helps prevent complications.
What to Ask Your Doctor
Ask about diet plans, gentle laxatives, or safe supplements. Discuss whether hormone therapy or lifestyle changes might help. Your doctor can guide you through options that promote gut health and support overall health during the menopausal transition.
Creating a Personalized Care Plan
Your healthcare provider can create a plan that fits your needs. This may include nutrition guidance, stress management, and physical activity.
SensIQ’s physician-led programs help women better understand how hormonal changes affect digestion and support healthy gut function through science-based guidance that promotes long-term wellness.
Summary: Managing Constipation Through Every Stage of Perimenopause
Knowing that perimenopause and constipation are linked helps women take control of their health. By eating well, drinking enough water, and staying active, you can reduce discomfort and support better digestive health.
For ongoing issues, a medical evaluation ensures safety and peace of mind. SensIQ continues to guide women with doctor-designed educational and nutritional tools that promote balance and long-term quality of life.
References
- The Menopause Society. (2024). Digestive health issues more common during perimenopause and menopause [Press release]. https://menopause.org/press-releases/digestive-health-issues-more-common-during-perimenopause-and-menopause
- Verywell Health. (n.d.). Menopause and constipation: What’s the connection? https://www.verywellhealth.com/menopause-and-constipation-5219981
- National Institute of Diabetes and Digestive and Kidney Diseases. (2023). Constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician before starting or changing any supplement routine.