Drew Barrymore, 51, Gets Real About Menopause Bloating—and Experts Share a Fast Fix
Drew said she feels ‘like a dead fish.’ If you do too, a chewing hack can help!
Key Takeaways
- Menopause bloating affects 38 percent of postmenopausal women due to digestive slowdowns
- Chewing food to applesauce consistency can reduce bloating within days or even one meal
- Boosting fiber, water and probiotics are simple ways to beat menopause bloating
If you’re over 50 , there’s a good chance you know that icky, puffy feeling after meals that suddenly makes your favorite jeans seem two sizes too small. Yes, menopause bloating is real. And Drew Barrymore, 51, has been there. She recently got honest about her menopause journey on The Drew Barrymore Show. “I am so bloated, I feel like a carp that washed up on the beach,” she told her co-host Ross Matthews. “I’m just that dead fish.”
Experts hope Drew’s candor about menopause symptoms draws attention to the issue so more of us can get relief. “Bloating affects approximately 38 percent of postmenopausal women compared to only 14 percent of premenopausal women,” explains Alyssa Dweck, MD, a New York City gynecologist and a Menopause Society certified practitioner. The good news: Dr. Dweck says some really simple strategies—which we’re sharing here—can lead to “rapid improvement.” Get ready for a flatter and happier belly.
Why menopause bloating happens—and why it can feel so intense
Menopause bloating isn’t new for Drew. “I can look anywhere from six to eight months pregnant. It happens quite often to me,” she shared with Gabrielle Union on Today in 2023. Her experience doesn’t surprise experts at all.
Woman's World Answers
“A lot of it comes down to hormonal fluctuations. As levels of estrogen and progesterone change, digestion tends to slow down and the gut becomes more sensitive,” explains Conny Wade, FDN-P, founder of Wade Wellness, a nurse practitioner with decades of experience helping women address gut health issues in practical ways.
Wade notes that even the bacteria in our GI tracts are impacted by changes in body chemistry brought on by the menopause transition. “Foods that were never an issue can suddenly cause gas or discomfort. On top of that, many women are also dealing with higher stress and worse sleep during this phase, which both directly impact digestion.”
The single easiest way to relieve menopause bloating
We’re going to tell you about several great strategies to try, but you might want to give this one a go first. Because it is just so easy—and you may never need anything more complicated.
Bloat blaster #1: Eat slowly
Why it works: Menopause makes it tougher for us to break down food, but chewing your food more (to an applesauce consistency) can help. “When you slow down, your body shifts into a more relaxed ‘rest and digest’ state.” notes Wade. “That’s when stomach acid, bile and digestive enzymes are released the way they’re supposed to be.” Food is also broken down more thoroughly, “which makes it less likely to sit, ferment and create gas and bloating.”
A study in the European Journal of Nutrition confirms that simply chewing more (about 40 seconds per bite) significantly improves digestive breakdown, allowing digestive enzymes to work more efficiently. “Some women notice a difference within a few days—and sometimes even after one meal,” says Wade. “Most are surprised at how much it helps. They feel less pressure after meals, less gassy and more comfortable overall.” Their pants fit a lot more easily too.
More doctor-approved ways to relieve menopause bloating
If the chewing hack doesn’t provide full relief, you still have easy options to support your digestive system and relieve menopause bloating.
Bloat blaster #2: Boost fiber and water intake
Why it works: When perimenopause and menopause changes slow the gut down and make us prone to bloat, two secret weapons to speed things up again are “dietary fiber and water intake,” says Dr. Dweck, chief medical officer of Bonafide Health.
Getting more water is fairly straightforward: Just sip enough so that your urine stays pale yellow. As for fiber, you want to gradually work up to 25 or more grams per day. To start gently, simply switch from refined grains to whole grains. A Journal of Nutrition study found this basic technique made women (average age 51) up to 66 percent less likely to experience bloating.
Bloat blaster #3: Add probiotics
Why it works: The bloat-fighting good bacteria in your gut may need a boost after menopause, and foods like yogurt and kefir are an easy way to feed it and help it thrive, says Dr. Dweck. A French study even found a daily serving helped women experience notable decreases in bloating in just four weeks!
Bloat blaster #4: Try an elimination diet
Why it works: We can develop sensitivities to foods that never gave us trouble before menopause, so if simpler measures don’t work, Dr. Dweck suggests temporarily eliminating the most common bloat culprits, including “lactose, gluten, soy, phytoestrogens, sugar and fructans.”
The basic idea is you give your body a break from all these foods for a few weeks, then slowly reintroduce them one at a time. If you don’t experience bloating with reintroduction, you can reincorporate the food for good. One option to try: the Whole 30 Diet.
When to see a doctor about menopause bloating
If bloating doesn’t improve after trying dietary changes for a few weeks, it can occasionally signal other issues, including ovarian, pelvic or colon concerns. “If you’re noticing increased abdominal or pelvic girth that won’t go away, don’t ignore it,” advises Dr. Dweck. Your doctor may recommend imaging or screening tests. Think of it as giving yourself peace of mind—and making sure you get the right care if something else is going on.
The bottom line on beating menopause bloat
You don’t have to accept this bothersome symptom of menopause as your new normal. Whether it’s slowing down at meals, adding more fiber and water or trying probiotics, small changes really can make a big difference. So if you can relate to Drew’s bloated belly, start with one strategy that feels doable, give it a few days and see how you feel. Your body—and your favorite jeans—will thank you.
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