Best Foods to Help Reduce Bloating for Women

Are you going through or expect to go through menopause soon? If so, you probably have questions about some of the changes you’re experiencing.

Menopause typically starts around 51 years of age for most women. It can start earlier if you have a medical condition or had to have your ovaries removed.

The biggest marker of menopause is lack of period for 12 months straight. You’ll most likely experience other symptoms, like hot flashes or mood swings, too.

One unwelcome symptom of menopause? Uncomfortable stomach bloating.

Luckily, there are things you can do to reduce belly bloat. Here are foods to help reduce bloating and get back in your favorite pair of jeans.

Why Do Menopausal Women Experience Bloating?

Menopause bloating: Causes and relief

Wondering why you experience bloating in the first place? It all has to do with your changing hormones.

Two hormones, estrogen and progesterone, affect women’s bodies. Their ups and downs wreak havoc with digestion.

After ovulation, your progesterone rises. It stops up everything, causing you to retain water, bloat up, and even experience constipation.

When you get your period, your estrogen shoots up. Everything starts to move quicker.

From the beginning of menopause onward, your estrogen starts to fluctuate. These changes cause bloating at different times.

It’s uncomfortable and inconvenient, but it’s also manageable. Take this list of foods that ease your belly bloat with you on your next trip to the grocery store.

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Crispy, refreshing cucumbers make a great low-calorie snack. They also are one of the best ways to reduce stomach bloating.

The reason they’re so good at beating the bloat is because they’re full of water. This extra hydration helps keep things moving in your GI tract.

Lemon and Water

As we mentioned before, staying hydrated is key to keep bloat at bay. Drinking enough water is crucial to keep your belly happy.

Add a little lemon to either hot or iced water for an extra boost. Lemon is an excellent way to soothe an upset stomach.

Fennel Seeds

Crunchy and flavorful, fennel seeds add a lot of pizazz to sausage, bread, and more. They also have a compound that relaxes your GI tract and reduces gas pressure.

As we mentioned before, you can sneak fennel seeds into plenty of different recipes. You can also make a delicious and soothing fennel tea or even snack on a few of them after a meal.


Pineapple is one of the only foods that contains bromelain, a digestive enzyme. Bromelain helps break down proteins making them easier to digest.

On top of helping you manage a big meal, they also have inflammation-reducing properties. All of this helps you keep your belly happy and relaxed.


Does dairy add to your bloating and discomfort? Kefir might be the solution.

Kefir is a fermented drink that contains lactase enzymes. Lactose found in dairy can cause digestive issues but lactase helps your digestive system break down the lactose.


Sodium causes bloating but potassium can help flush excess sodium out. Tomatoes are a rich source of bloat-fighting potassium.

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They’re low-calorie and easy to add to any meal. Plus they help you feel fuller for longer.


Need a convenient source of on-the-go potassium? Bananas are the perfect snack.

On top of being full of potassium, they also contain prebiotics. Like probiotics, prebiotics help soothe your gut and reduce abdominal bloating after menopause.


Gluten, a binding mix of proteins, can be a sneaky source of bloating. It’s found in dough like bread, pasta, cereals, and more.

People with a sensitivity to gluten need to avoid these foods, especially anything with wheat. Quinoa is a great gluten-free grain that’s easy to digest and can help you manage stomach bloating.

Green Tea

Having a hot cup of tea in the middle of the day is a nice way to take a break. It’s also a wonderful way to keep your stomach happy.

Greet tea has tons of anti-inflammatory properties. It calms the digestive tract and helps maintain your gut health.


Speaking of gut health, we could all add a little more fermented foods to our diet. These nutritional powerhouses support the bacteria and microorganisms that live in your digestive tract.

Make sure you’ve got the right kind of fermented foods. Not just any store-bought pickles will do.

Kimchi is full of probiotics and adds a spicy, crunchy kick to your meals. Enhance your gut health and beat the bloat with this Korean staple.


Ever heard that it’s best to drink ginger ale when you experience motion sickness? Ginger is a time-tested solution for many stomach issues.

Drinking ginger tea or adding ginger to your foods reduces inflammation in your digestive tract. It can also help you release gas and minimize bloating.

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Eating a fresh avocado delivers plenty of potassium to your digestive tract. You’ll flush out sodium but also feel fuller for longer.

Avocados are full of healthy fats that satisfy any feelings of hunger you might have. Their monounsaturated fat is heart-healthy, too.


If you’re feeling bloated because things aren’t moving as smoothly as they should, have a bowl of oatmeal. This breakfast staple is full of fiber and can keep your digestive system moving.

Because the fiber digest slowly, it helps you feel full, too. Add some cinnamon for extra inflammatory-fighting benefits.


Asparagus is not only a delightful side dish. It also acts as a natural diuretic.

If you feel you’re experiencing bloating from water retention, add some asparagus to your diet.

Foods to Help Reduce Bloating and More

You’ll see a difference once you add these foods to help reduce bloating to your plate. There are other things you can do to help manage any other abdominal discomfort from menopause.

Don’t chew a lot of gum, stay away from sparkling water and soda, and try eating smaller meals more often. Try these methods and foods out and don’t give up on the battle of the bloat.

Make things even easier on yourself. Reach out to us today to get healthy, fresh meals conveniently delivered to your door.

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