Menopause and Constipation: Causes and Treatment
Updated September 2026
If you’re going through menopause and have been experiencing constipation, you’re not alone. Constipation is common during this transition, and your hormones might be to blame!
As you move through menopause, your estrogen and progesterone levels decrease. This can change bowel movements for some women.
Other hormonal imbalances during this time can also contribute. For example, changes in the chemicals that maintain your body’s fluid balance can cause constipation by retaining fluids (water retention).
As a result, the food bolus compacts and dries out, and a dry bolus takes longer to travel through the intestine.
Now that you know the cause, let’s talk about what matters: what to do.
Causes of Constipation In Menopause
Constipation is common during menopause and is often attributed to hormonal and lifestyle changes.
Increased Cortisol
Before menopause, estrogen regulates cortisol levels. As estrogen declines, cortisol levels are likely to rise. This increase in this stress hormone is recognized as a trigger for gastrointestinal disorders.
Stress and Anxiety
Menopause is a time of transition and — even without hormonal changes — can be accompanied by feelings of stress and anxiety as a result. In a 2018 study, researchers found that psychological stress significantly affects digestive health. Thus, mental well-being is essential to keeping your bowels functioning well.
Age
As we age, our digestive systems naturally slow down. This decrease in metabolism can also contribute to the issue.
Physical Inactivity
Lack of physical activity is a well-known cause of constipation. Movement matters for regular bowel movements, along with other aspects of menopause.
Medications
Certain medications, including some blood pressure or depression drugs, can cause constipation. GLP-1 medications are especially common culprits, since they slow digestion as part of how they work. If you’re on one of these, see this guide to managing GLP-1 constipation for more specific tips.
Practical Tips for Managing Menopause Constipation
Dietary Changes
Eat More Fiber
Eating more fiber-rich foods is key to combating this issue. Insoluble fiber helps move food through the intestines. Soluble fiber absorbs water, which helps form stool. Together, both types help your body excrete waste more regularly.
According to the 2025-2030 Dietary Guidelines for Americans, women younger than 50 need 25 grams of fiber a day, and women 51 or older need 21 grams.
Tips for increasing fiber in your diet:
- Incorporate whole grains: whole-wheat bread, pasta, oats, buckwheat, quinoa, and brown rice
- Eat fruit and vegetables raw and with the skin on when you can, for more insoluble fiber. Good options: strawberries, blackberries, kiwi, prunes, papaya, peaches, apricots, plums, apples, pears, pineapple, artichokes, celery, eggplant, zucchini, potatoes with skin, broccoli, and leafy greens like spinach, kale, and arugula
- Legumes are your friends: beans, lentils, chickpeas, added to salads, soups, or stews
- Nuts and seeds, snacked on or sprinkled onto meals
- Add oatmeal and other soluble fiber sources, which draw water into your gut to help soften stools
Increase fiber gradually to avoid gas or bloating.
Eat Foods That Help With Constipation
A few foods do more than just add fiber:
- Kiwi: contains actinidin, a natural enzyme that may help with protein digestion, plus water and nutrients that support gut health overall
- Prunes: high in fiber and sorbitol, a natural sugar alcohol that draws water into the gut
- Flaxseed: fiber and healthy fat together, both of which help things move
- Yogurt with live cultures: supports the gut bacteria that keep digestion running smoothly
A couple of servings a day of any of these is an easy, real-food way to help.
Drink Enough Water
Staying hydrated is always important for good health, but it matters more during menopause. Dehydration contributes to constipation, creating an uncomfortable cycle of discomfort and distress.
Drink at least eight glasses of water daily to ensure that stools remain soft and well-lubricated as they move through your intestine.
Exercise Regularly
Moving more can help you pass stools faster. It also reduces the amount of water your intestines absorb, lowering the chance of hard stools. For constipation relief, short walks a few times a day can help.
Aerobic exercises, like running, jogging, and dancing, can help further by stimulating the natural contractions your body needs to pass the stool.
Yoga is very helpful with constipation. As your body twists in different positions, the muscles in your intestines work more efficiently to pass stools faster.
Finally, movement can help reduce stress and depression, helping your gastrointestinal (GI) system work better overall.
Use a Toilet Stool
The squatting position is believed to benefit digestion and elimination. If you want to experience the advantages of squatting without actually doing it, consider using a toilet stool*.
This simple device raises your knees above your hips while sitting on the toilet, placing you in an optimal position for easier bowel movements. Give it a try — you may be pleasantly surprised by the increased comfort and ease.
Over-the-Counter Medications
When lifestyle changes and natural remedies aren’t enough, over-the- counter options include:
- Bulk-forming laxatives (psyllium/Metamucil): add bulk and improve stool consistency
- Stool softeners (docusate sodium/Colace): moisten stool so it moves more easily
- Lubricant laxatives (mineral oil): coat the stool and intestinal lining
- Stimulant laxatives (bisacodyl/Dulcolax, sennosides/Senokot, Ex-Lax): stimulate intestinal muscles to contract
- Osmotic laxatives (polyethylene glycol 3350/Miralax): draw water into the colon to soften stool
Check with a healthcare professional before starting any of these. Overusing laxatives can lead to dependency, so use them as a last resort and for the shortest time needed.
When to Talk to Your Doctor
If you’re experiencing persistent or severe constipation, talk to your doctor. Sometimes, these symptoms can indicate a more serious problem. Your doctor will help determine the best course of action to relieve your symptoms.
In addition, if you find that these lifestyle changes and over-the-counter medications aren’t helping to manage your constipation, discussing other treatments with your doctor is a good idea. In some cases, prescription medications may be needed to help get your digestive system back on track.
Finally, consult a physician immediately if you see blood in your stools.
The Bottom Line
In most cases, you don’t need to suffer from this uncomfortable condition. You can treat constipation with simple lifestyle changes. So, take care of yourself inside and out!
Other
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.