--- title: 'What Causes Constipation in Menopause?' slug: constipation-menopause-why-it-gets-harder-and-what-helps lifeStage: menopause category: Wellbeing medicalReviewer: 'Dr Clare Bourne, Consultant Pelvic and Digestive Health Physiotherapist' reviewerId: 'https://blog.bloume.com/menopause/medical-board.md#clare-bourne' lastUpdated: '2026-08-08' primarySource: 'Constipation: How common is it?' wordCount: 910 readTimeInSeconds: 227.5 --- # What Causes Constipation in Menopause? Constipation is common during and after menopause, though it rarely gets talked about. If your gut feels slower, your stools have turned harder to pass, or your bowel never quite feels empty, hormonal changes are likely part of it. This covers what helps day to day, from fibre and fluids to how you sit on the toilet, explains why bowel habits can shift after menopause, and sets out when it is worth speaking to a GP. **Q: How common is constipation during menopause?** A: Constipation is a common concern during and after menopause, with research showing that up to a third of postmenopausal women experience changes in bowel habits. 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. ## 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. 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. ### 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. ### 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. ### 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. ### 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. 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. ## 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. ## 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. > **WARNING**: See your GP promptly if your constipation comes with any of these: blood in your poo, new or worsening bloating, losing weight without trying, constant tiredness, or a sudden change in your usual bowel habits. These need to be checked by a doctor rather than left. 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. --- **Q: How common is constipation during menopause?** Constipation is a common concern during and after menopause, with research showing that up to a third of postmenopausal women experience changes in bowel habits. **Q: What does the correct toilet position look like and why does it matter?** Sit fully on the seat with your feet raised on a low footstool so your knees sit higher than your hips. Lean forward, rest your forearms on your thighs, let your tummy relax outwards, and keep your back straight. This lets the pelvic floor muscles soften and straightens the bowel, so stool passes more easily without straining. Straining adds pressure to the pelvic floor, which can already be weaker around menopause as hormone levels fall. **Q: How much fibre and fluid should you aim for if constipation is a problem?** Aim for around 30g of fibre a day from things like porridge, wholemeal bread, and fruit such as apples, pears, berries, prunes, and kiwi. Alongside it, aim for 6 to 8 mugs of fluid a day, roughly 1.5 to 2 litres. Fibre needs fluid to work, so the two go hand in hand. **Q: When should constipation prompt a visit to the GP?** See your GP if constipation is not improving with everyday changes, if it keeps coming back, or if it comes with any of these: blood in your poo, unexplained weight loss, constant tiredness, persistent bloating, or a sudden change in your usual bowel habits. These need to be looked at promptly. ### Clinical Sources - [Constipation: How common is it?](https://cks.nice.org.uk/topics/constipation/background-information/prevalence/) - [Effect of an herbal capsule on chronic constipation among menopausal women: A randomized controlled clinical trial](https://pmc.ncbi.nlm.nih.gov/articles/PMC6823525/) - [Constipation- www.nhs.uk](https://www.nhs.uk/conditions/constipation/) - [Constipation- www.nhs.uk](https://www.nhs.uk/conditions/constipation/) - [Constipation- www.nhs.uk](https://www.nhs.uk/conditions/constipation/) - [Constipation - NHS Western Isles](https://www.wihb.scot.nhs.uk/wp-content/uploads/2020/03/Constipation.pdf) - [Constipation- www.nhs.uk](https://www.nhs.uk/conditions/constipation/) - [Constipation- www.nhs.uk](https://www.nhs.uk/conditions/constipation/) - [Toilet Positions](https://www.bladderandbowel.org/bowel/bowel-resources/toilet-positions/) - [Improving your Bowel Function](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpbowelfunction_signed_off.pdf) - [Constipation- www.nhs.uk](https://www.nhs.uk/conditions/constipation/) - [Constipation- www.nhs.uk](https://www.nhs.uk/conditions/constipation/) --- Reviewed by Dr Clare Bourne, Consultant Pelvic and Digestive Health Physiotherapist | [Medical Board](https://blog.bloume.com/menopause/medical-board.md) | August 2026