Skip to main content

What Causes Constipation in Menopause?

by Samaira Farid,
Dr Clare Bourne
Medically reviewed by Dr Clare Bourne
Rest, menstruation and woman on couch with ibs, discomfort and stomach ache with symptoms. Health, fatigue and female person in house with cramps, endometriosis and abdominal pain for period.
Bloume content relating to health, wellbeing and nutrition has been reviewed and validated by relevant medical professionals in the UK, based on UK guidelines and practices applicable at the time of publication. Recommendations in other localities may differ from those found on our site and you should always seek the guidance or advice of relevant healthcare professionals in your area.

If your bowel has started to feel sluggish, your stools have turned hard or painful to pass, or you leave the toilet with the sense that you never quite emptied, can be a sign of constipation. You might also notice bloating that hangs around through the day, or a dull stomach ache that comes and goes. Constipation is common during and after menopause, though it rarely makes it into the conversation. There are practical things that can help.3

What helps day to day

Fibre in practice

Small changes to what you eat and drink can often make a real difference. With fibre, the goal is a level where your stools come smooth, formed, and easier to pass. Adults can aim for around 30g of fibre a day.4

In practice, that might be starting the day with porridge or a wholegrain wheat biscuit cereal, switching to wholemeal or granary bread, and adding fruit across the day. Apples, pears, berries, prunes, and kiwi are all easy choices. Building fibre up slowly gives your gut time to adjust.5

Staying hydrated

Fibre needs fluid to do its job. Without enough water, adding more fibre can leave things feeling worse. Aim for at least 6 to 8 mugs of fluid a day, around 1.5 to 2 litres. Keeping your fluids up helps soften the stool so it passes more easily.6

Gentle movement and digestion

Regular movement helps keep the bowel active, and a daily walk is often enough to make a difference. You do not need anything intense. When it comes to bowel regularity, doing a little often tends to matter more than doing a lot.7

Responding to the urge

When you feel the urge to go, try not to put it off. The longer stool sits in the bowel, the more water it draws back in, so it turns harder and drier by the time you get there. Going when the urge arrives is a small habit that can make a noticeable difference.8

Toilet positioning and the pelvic floor

How you sit on the toilet affects how easily stool passes, and straining puts extra pressure on your pelvic floor muscles. Not straining to open your bowels is really important, especially around menopause, because your pelvic floor muscles, which help support the bowel, can weaken as we age as well.9

Sit fully on the seat rather than hovering. Put your feet on a low footstool or a stack of books so your knees sit higher than your hips. From there, lean forward and rest your forearms or elbows on your thighs, let your tummy relax outwards, and keep your back straight. This position lets the pelvic floor muscles soften and straightens the passage the stool moves through, so it comes more easily and you need to strain less.10

Why constipation is more common after menopause

If your gut feels different now from how it used to work, hormones are part of the picture. Around 12% of people in the UK report constipation, and the hormonal changes of menopause play a part in it. It helps explain why your gut may feel different now compared with before.1

When to raise it with your GP

Everyday changes often ease constipation, but if things are not improving, or it keeps coming back, it is worth speaking to your GP. If it has been going on for a while, there is no need to wait it out and hope it settles on its own.11

If you are not sure whether your symptoms need looking at, your GP is the right person to ask. You can also call NHS 111 for guidance if you want help deciding what to do next.

Frequently Asked Questions

Sources

  • [1] Constipation: How common is it?

    A UK primary care cohort study found the prevalence of GP-diagnosed constipation was 12.8 per 1000 people

  • [2] Effect of an herbal capsule on chronic constipation among menopausal women: A randomized controlled clinical trial

    Epidemiological studies indicate that chronic constipation affects roughly 12% of the general UK adult population, but rates rise up to 37%–38% among postmenopausal women due to midlife hormonal, dietary, and pelvic floor changes.

  • [3] Constipation- www.nhs.uk

    Constipation is a common but often undiscussed problem. Changes to bowel habits include going to the toilet fewer than 3 times a week, passing stools that are hard, lumpy, or painful, feeling like the bowel is not fully empty, bloating, and stomach ache.

  • [4] Constipation- www.nhs.uk

    Simple changes to diet and lifestyle can often make a meaningful difference. The aim is to eat a balanced amount of fibre to achieve a stool that is smooth, formed, and easy to pass.

  • [5] Constipation- www.nhs.uk

    Adults can aim for around 30g of fibre a day. Practical sources include porridge, wholegrain wheat biscuit cereal, wholemeal or granary bread, and fruits such as apples, pears, berries, prunes, and kiwi fruit.

  • [6] Constipation - NHS Western Isles

    Fibre needs fluid to work. Aim for at least 6 to 8 mugs of fluid a day, roughly 1.5 to 2 litres. Staying well hydrated helps soften stool and makes it easier to pass.

  • [7] Constipation- www.nhs.uk

    Regular physical activity, such as a daily walk, helps promote regular bowel activity and can help you go more regularly.

  • [8] Constipation- www.nhs.uk

    When you feel the urge to go, try not to put it off. Delaying a bowel movement gives the bowel more time to absorb water, making stool harder and drier.

  • [9] Toilet Positions

    The way you sit on the toilet can make a significant difference. Straining can worsen pelvic floor issues, so adopting the correct position is important.

  • [10] Improving your Bowel Function

    Lean forward, rest your forearms or elbows on your thighs, let your abdomen relax outwards, and keep your back straight. This posture helps the pelvic floor muscles relax and straightens the passage through which stool moves, making the process easier and reducing the need to strain.

  • [11] Constipation- www.nhs.uk

    While lifestyle changes are often effective, it is important to see a GP if constipation is not improving with treatment or is a regular problem.

  • [12] Constipation- www.nhs.uk

    See your GP promptly if constipation is accompanied by blood in your poo, regular bloating, losing weight without trying, constant tiredness, or a sudden change in your usual bowel habits.