What I Wish I Knew About Menopause Constipation Before I Experienced It

Yes, I’m really writing about poop.

‍Can I talk about poop? Especially poop, as it relates to the various menopause stages? In particular, in my case, we’re talking about very hard poop, even before I officially entered menopause.

When I first set out on my perimenopause journey about eight years ago, I had no idea how much my bathroom habits were going to change. Never mind how much constipation would become an expected part of my life.

Why Isn’t Menopause Constipation a More Popular Conversation Topic?

The subject of constipation often gets brushed under the rug. Hidden away in embarrassment. I’ve heard women talk about hot flashes and night sweats. I’ve even heard women talk about the near-constant mood swings that can have you screaming and throwing things today and huddling in a puddle of tears on the floor tomorrow.

No one warned me I would one day (actually, it’s happened on more than one day) feel like I was passing a brick out of my back end … if I felt like I could pass anything at all.

You know you’ve been there. You’ve had those moments, too — when your behind keeps you guessing and desperately searching for relief. I’m not alone in this struggle, and neither are you.

The Link Between Estrogen and Constipation

Once you set out on the road to menopause, everything seems to go haywire. And I do mean everything.

Why does this happen? Blame it on the hormones.

During perimenopause, the transitional phase before menopause, estrogen levels fluctuate wildly. This hormonal rollercoaster disrupts the normal functioning of your digestive system.

As you enter menopause and estrogen levels continue to decline, the risk of constipation becomes even higher. The decrease in estrogen can slow down the movement of your bowels, which causes constipation.

Add to that the stress and anxiety that often accompany menopause, and you have the perfect recipe for hard, dry poop.

Constipation Symptoms During Perimenopause

What are the symptoms of constipation to watch out for?

First and foremost, if you’re having fewer than three bowel movements per week, you may be dealing with constipation. If your poop is hard, dry, and difficult to pass, that’s a clear indication your insides are not happy.

Bloating, abdominal pain, and a general feeling of discomfort are also common signs of constipation. So, if you find yourself experiencing any of these menopause constipation symptoms, it’s time to take action.

Constipation Relief Through Diet Changes

When it comes to managing constipation, one of the first lines of defense is dietary change.

You Need More Fiber

Increasing your fiber intake is key.

Fiber plays a crucial role in promoting regular bowel movements and maintaining digestive health. For menopausal women dealing with constipation, increasing fiber intake can offer significant relief.

Here’s why fiber is important:

Promotes Gut Health: Fiber acts as a prebiotic, nourishing the beneficial bacteria in the gut, which can contribute to overall digestive health.
Aids in Regularity: A diet high in fiber can help regulate bowel movements, reducing the discomfort of constipation.
Bulks and Softens Stool: Fiber adds bulk to the stool and can soften it, making it easier for these bricks to pass through your digestive tract.

Fruits, vegetables, whole grains, and legumes are all great sources of fiber.

I’ve started making sure I eat at least a cup of beans each day. Beans benefit more than just your poop. They can help you lose that stubborn menopause weight gain while, at the same time, improving your blood pressure and cholesterol.

Flaxseeds

Another natural remedy is flaxseed. Flaxseeds have recently gained in popularity because of their many health benefits, including the ability to alleviate constipation.

Not only are they rich in fiber, they also contain omega-3 fatty acids that can soothe the digestive system with their anti-inflammatory properties. And they are rich in lignans, which have long been studied for their potential estrogenic effects.

Since decreasing estrogen is particularly a problem during menopause, you can see how adding this to your diet would definitely be beneficial.

Ground flaxseed can easily be added to any meal or snack. A tablespoon per day is all you need to address menopause constipation.

Here are some simple ways to incorporate flaxseeds:

Smoothies: Blend them into your morning smoothie for an easy and nutritious boost.
Dressings: Use flaxseed oil as a base for homemade salad dressings.
Overnight Oats: Prepare overnight oats with flaxseeds for a fiber-packed and convenient breakfast option.

Personally, I like to experiment. Ground flaxseed doesn’t have an overpowering flavor. I’ve added it into my spaghetti and cream sauces, among other things. No one in the family can taste a difference, and everyone benefits.

Eat Yogurt and Other Fermented Foods

Probiotics are beneficial bacteria that promote a healthy gut microbiome. A balanced gut microbiome is essential for proper digestion and regular bowel movements. This balance can be disrupted during menopause, and this is one of the causes of constipation.

Yogurt and other fermented foods have live cultures of probiotics that can aid in the breakdown of food and the absorption of nutrients into the digestive tract. They also reduce inflammation in the gut. This promotes more efficient digestion.

Choose plain, unsweetened yogurt that contains active cultures. Greek yogurt, kefir, and other probiotic-rich varieties are particularly beneficial. Enjoy yogurt as a snack, blend it into smoothies, or use it as a base for dressings and dips.

Fermented foods like kimchi, sauerkraut, kombucha, and miso are also excellent sources of probiotics. Incorporate these foods into meals as flavorful condiments or enjoy them as standalone side dishes to support gut health.

Lifestyle Changes to Help Relieve Constipation

While you’re busy making changes to your diet, you might want to think about switching up some other things in your daily routine.

Increase Hydration

The same decreasing estrogen responsible for your constipation may also be causing you to become dehydrated. And don’t think for a minute that dehydration and constipation are unrelated.

As I enter my eighth month without a period, I feel more than ever that everything is drying up inside my body. But that’s what happens when estrogen levels drop. Your body loses its ability to retain moisture.

At all.

Of course, hot flashes and night sweats can cause excessive sweating, which further contributes to fluid loss.

Increasing your water intake throughout the day can help you look better, feel better, and keep things moving smoothly through your system. Here are some tips for staying hydrated.

Drink water: We all need to drink eight glasses of water each day, and it might be better to drink ten glasses. I carry a water bottle around with me at all times. Not only does this ensure I have access to water, but it also serves as a visual reminder.
Eat hydrating foods: Incorporating hydrating foods such as cucumbers, watermelon, and oranges into your diet can contribute to your overall fluid intake. These foods not only provide water, but they also give you essential vitamins and minerals.
Limit caffeine and alcohol: Caffeine and alcohol both have diuretic effects, increasing the risk of dehydration. Limiting your intake of both of these beverages can help you maintain adequate hydration levels.
Monitor your urine color: Did you know your urine color can clue you in to your hydration status? Light yellow to clear usually indicates proper hydration, while dark yellow urine may signal dehydration.

As my voice teacher told me a long time ago:

“You always want to pee clear.”

Herbal Teas

Drinking a few cups of herbal tea each day is a great way to stay hydrated while you’re getting in some added constipation and menopause relief benefits.

Some herbal teas known for their potential to provide relief from constipation and other menopause symptoms include:

Peppermint tea: Known for its ability to relax the muscles of the digestive tract, reducing the bloating and discomfort associated with constipation. It also has a cooling effect on the body, so it can help you deal with those annoying hot flashes.
Licorice root tea: Licorice root tea has mild laxative effects and can soften stools, making them easier to pass. It may also help reduce inflammation in the digestive tract. This tea, like peppermint, also combats hot flashes. Win, win!
Ginger tea: Ginger has natural anti-inflammatory properties that can aid in promoting better digestion and relieving constipation. You might remember it also relieves nausea … another annoying menopause symptom no one warned me about.
Dandelion root tea: Dandelion root tea is a gentle laxative that can ease constipation. It may also support liver function, contributing to overall digestive health. More than that, this herbal powerhouse prevents bone and hair loss and fixes hormonal imbalances leading to anxiety, depression, and weight gain.

Why not take a break from reading this and go brew a soothing cup of herbal tea right now to take a step towards easing your menopausal constipation and other troubling symptoms?

Exercise

Regular exercise, such as walking, strength training, or yoga, can be a powerful tool in relieving and managing constipation.

Here’s how exercise can help:

Improved Bowel Function: Exercise stimulates the muscles in the intestines, promoting the more efficient movement of poop through the digestive system.
Hormonal Regulation: Engaging in regular exercise can help regulate levels of hormones, including estrogen, which may mitigate constipation and other menopausal symptoms.
Weight Management: Menopause often brings about changes in body composition, and maintaining a healthy weight through exercise can positively impact bowel regularity.

If you’re new to exercise or looking to incorporate more physical activity into your routine, consider the following tips:

Start slowly and gradually increase the intensity and duration of your workouts.
Aim for at least 150 minutes of moderate-intensity aerobic activity per week.
Consult with a healthcare professional before beginning any new exercise regimen, especially if you have underlying health concerns.

Constipation Medication

If diet and lifestyle changes don’t do the trick, you may need to turn to other remedies to help you poop. In some cases, constipation can become severe and require medical intervention.

Your healthcare provider may prescribe medications such as laxatives or stool softeners to help get things moving. You can also find some effective ones over the counter, so you may not even need to consult with a doctor.

I’ve had some great success with Dulcolax, for example. You just have to be sure to drink plenty of water when you take laxatives, and only use them at the lowest-possible dose for a very short period of time to avoid laxative abuse.

Support for Dealing with Menopause Constipation

Dealing with constipation during menopause can be frustrating and isolating. But you are not alone in this journey. There are support groups, online forums, and resources available to help you navigate the ups and downs of constipation.

One I recently discovered, in addition to the Middle-Pause Community, is the Unpausable Women Facebook group. I’ve already made some great connections, chatting with other women about hard poop and other annoying menopause symptoms.

I don’t feel so crazy or alone anymore. You won’t either when you reach out to other women who understand what you’re going through because they’re going through it too.

Don’t let constipation keep you stuck. Take control of your digestive health by implementing some of the strategies mentioned here.

Your body will thank you!

Mishael Witty is a wife, mother, and nature lover who writes about the things she’s most passionate about. That includes faith, family, food, and fitness. You can find more of her faith-centered writing over at Patheos.