If you’ve hit your 40s or beyond, you might’ve noticed your body has become a bit of a diva — especially your digestion.
One day you’re enjoying your favorite spicy taco, and the next your stomach stages a revolt. If “bloating,” “indigestion,” “constipation,” or “gas” are part of your daily vocabulary, you’re not alone. And there’s a term making its way into more of our conversations: irritable bowel syndrome (IBS).
Let’s unravel the causes of irritable bowel syndrome and some natural remedies for IBS to bring your gut back into balance!
- Gut Health in Midlife — Its Role in Women’s Overall Wellness
- The Gut-Brain Axis: What Happens in the Gut Does Not Stay in the Gut!
- What Causes of Irritable Bowel Syndrome (IBS) During Menopause?
- How to Know If You Have IBS — Common IBS Symptoms to Watch Out For!
- What Helps with Digestive Problems During Menopause? 8 Natural Remedies for IBS!
- How to Test for IBS: Rule Out the Possible Triggers!
- Takeaway
- Fact Box
Gut Health in Midlife — Its Role in Women’s Overall Wellness
The gut plays a central role in women’s midlife health, and it goes beyond just digestion! It holds a big part of your innate immunity, facilitates efficient nutrient absorption, produces feel-good hormones that regulate your mood and helps in toxin elimination.
Yes, your gut is a complex and delicate organ. Trillions of microorganisms, like bacteria and fungi, live in it! This “micro-community” (gut microbiome) should remain in harmony — where the good (helpful) and bad (potentially harmful) microorganisms are not outgrowing each other.
You might be wondering, why is it so important for them to be in balance?
Believe it or not, your gut microbiome is the foundation of your health. It aids in the digestion and absorption of food! Therefore, having a good gut balance plays an essential role in how effectively you break down food — and how you absorb the nutrients for good energy and stable mood!
💡 Did you know?
Around 80-85% of your immunity mainly depends on the gut. That’s a HUGE PART! So, if your gut is not healthy, you are not only vulnerable to digestive problems — you are also losing the biggest and strongest part of your immune system.
Now, when bad bacteria dominate the “micro-community”, they can rob us of minerals and nutrients.
When that happens, we easily feel tired. And when we feel tired, we tend to look for food to give us energy! Very often, we end up eating fast carbs, processed foods and sugary treats — which only feeds the bad bacteria and gives them a chance to thrive even more.
Moreover, our gut is responsible for producing about 95% of serotonin, our feel-good and calming hormone! But if your gut is imbalanced and your immune system is not working properly, your feel-good hormones won’t either!
Your body also gets rid of metabolic waste and toxins through the gut. So, if you have an unhealthy gut, your body will struggle to rid itself of those toxins. If this occurs, many issues could happen — including chronic fatigue, chronic illnesses and inflammation.
The bottom line?
Any imbalance in your delicate gut system can lead to a series of imbalances in other systems of the body. Your gut is literally connected to everything — be it digestion, immunity, mood, energy, hormones, mineral absorption, detoxification, heart health, bone health, weight and many more!
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The Gut-Brain Axis: What Happens in the Gut Does Not Stay in the Gut!
Did you know that your gut and brain are constantly communicating?
Oh, yes, they do — even if they’re located far from each other! In fact, your gut enjoys a closely tied relationship with your brain that it has been called the “second brain” by functional medicine experts.
Thanks to the gut-brain axis, a pathway where our chemical messengers (called “neurotransmitters”) travel. Our gut and brain send signals along this “shared superhighway” to achieve a common goal — to optimize bodily functions, like mood regulation, digestion, immune response and heart rate!
This relationship leads us to the fact that having problems with our gut affects our mental health, BIG TIME. Likewise, the state of our brain (if you are happy, sad, anxious or tired) influences the health of our gut!
Now, what exactly does the gut-brain axis have to do with IBS in women over 40?
Well, let’s say you’re dealing with constant stress. Here’s what happens to your gut and how a problematic cycle can ultimately start:
Mind you, stress is just ONE of the many causes of irritable bowel syndrome! You could be stress-free (well, hello then lucky one) and still have gut problems — due to other diet and lifestyle factors affecting how well your gut functions. Let me walk you through them in the next section!
“Your gut is not Las Vegas. What happens in the gut does not stay in the gut.”
― Peter Kozlowski
What Causes of Irritable Bowel Syndrome (IBS) During Menopause?
Eating a poor diet is one big triggers of IBS and other gut problems in midlife. That includes the secondary effects — such as nutrient deficiencies, food sensitivities, intolerances and the lack of digestive enzymes. Hormonal fluctuations, stress and anxiety are also known causes of irritable bowel syndrome. In some cases, IBS could be a side effect of certain medications.
DIET AND IRRITABLE BOWEL SYNDROME
The fuel we put in our body really matters in maintaining our gut health. Think about it — if you’re reaching for that french fries, cookie or sugary treat on the regular, it’s like letting your gut run on low-quality (and machine-damaging) fuel! It’s not just about taste; it’s about what those foods do inside our bodies.
A diet lacking in essential nutrients can also lead to deficiencies, making it harder for your body to function optimally. Imagine trying to run a race with flat tires — it’s just not going to work well!
Moreover, poor eating habits can also trigger food sensitivities and intolerances. You might find that foods that never bothered you before suddenly start causing discomfort. Your body might just be waving a little white flag, saying, “Hey, I don’t like this anymore!”
And let’s not forget about digestive enzymes. These little helpers are crucial for breaking down food properly. If you’re not getting the right balance of nutrients from a healthy diet, you might not be producing enough enzymes — leading to bloating and irregular bathroom visits — classic signs of IBS!
Our diet is like the foundation of a house. If the foundation is shaky, everything on top can start to crumble. But when we prioritize a nutrient-dense diet, we’re not just treating our taste buds right; we’re really showing some love to our gut and creating balance for its tiny workers, too!
HORMONAL CHANGES AND DIGESTION
As hormone levels take a dip in menopause, IBS might just decide to crank it up a notch. Studies showed that fluctuating levels of estrogen and progesterone in women is another factor that slows down the functions of our intestines as we age!
Yes, it turns out that estrogen and progesterone aren’t just busy making waves in your body. They’re also stirring the pot in your gut, influencing everything — from how your intestines work to how much pain you feel!
This tends to happen because the cells in your gut have unique “receptors” that allow your hormones to latch on to them. Your digestive system is designed to “sense and react” to them!
Here’s how estrogen and progesterone fluctuations lead to IBS symptoms in women:
• Digestion: Both estrogen and progesterone help control the smooth muscle in your intestines, which dictates how quickly food travels through your system. This may explain why low levels of estrogen and progesterone lead to constipation!
• Changes to stomach acid and bile production: The reduction of estrogen and progesterone may also impact the body’s ability to produce stomach acid and bile. They are both essential for optimal digestion!
• Pain level: Estrogen can significantly affect how loud you say “ouch” when your cramps bother you! Low levels could mean low pain threshold, because estrogen boosts the production of serotonin (for calmness and relaxation)!
• Inflammation: An imbalance in estrogen and progesterone can raise levels of inflammation throughout your body — which can make your IBS symptoms worse.
EMOTIONAL CAUSES OF IBS: STRESS AND ANXIETY
Stress and anxiety can either speed up or slow down the digestion process. These emotions can cause “dysbiosis” or imbalanced intestinal bacteria!
Stress can also reduce blood flow in the intestines — which can worsen IBS symptoms in women and potentially trigger a flare.
Interestingly, IBS itself can also cause anxiety and stress. The chicken-or-egg situation proves the undeniable relationship between our gut and our brain!
Remember what I shared above about serotonin? Your gut is responsible for producing those feel-good and calming hormones. With low levels of serotonin, we become more prone to anxiety and stress!
Also, our gut bacteria help convert glutamine and glutamic acid into GABA — a neurotransmitter that promotes a relaxed state in our body and induces positive feelings.
So, if you do not have enough good bacteria in your gut, your GABA levels also decrease — which can lead to anxiety, stress, brain fog and mood problems!
Can Anxiety Cause IBS Flare Up?
Besides hormonal changes, stress and poor diet, anxiety can also cause irritable bowel syndrome. More and more clinical and experimental evidence showed that IBS is “a combination of irritable bowel and irritable brain”! So, if your anxiety is triggered by stress, it is possible to result in IBS.
How to Know If You Have IBS — Common IBS Symptoms to Watch Out For!
IBS is a gastrointestinal disorder that causes symptoms like abdominal pain, bloating, diarrhea, excessive gas, constipation, lower back pain and fatigue. In some cases, IBS can also cause nausea and urinary problems. These discomforts tend to come and go over time, and may last for days, weeks or months.
Researchers categorize IBS based on the abnormal bowel movements you experience. Often, women with IBS have normal bowel movements some days — and abnormal ones on other days!
Check out these common types of IBS:
- IBS with constipation: Dry, hard and lumpy stool.
- IBS with diarrhea (IBS-D): Loose and watery stool.
- IBS with mixed bowel habits (IBS-M): A combination of dry, hard & lumpy stool, and loose, watery stool on the same day.
Moreover, women are twice more likely to suffer from IBS than men. Some women even go with IBS problems for years! One reason for this is you might be feeding the bad bacteria in your gut — instead of starving them.
Also, women’s “transit time” (the time it takes for food to move through the intestines and be eliminated) is significantly longer than men!
💡 Did you know?
The longer it takes for food to pass through the colon, the more time it takes for bacteria to break down food! Therefore, it is vital to eat the right kinds of food — to prevent the overgrowth of bad bacteria in the gut.
Furthermore, researchers found that women’s nerve cells (controlling the movement of food through the intestines) have a more sluggish response to brain inputs, compared to men.
But, here’s the thing:
Why live with such discomfort when there are things you can do to relieve and prevent it?
You do not have to be a hopeless victim of your symptoms. The symptoms are just the “result” of the root cause! FIND THE ROOT and ADDRESS IT.
It’s important to take time understanding the symptoms and causes of irritable bowel syndrome, so you can take the right steps towards prevention and relief!
What Helps with Digestive Problems During Menopause? 8 Natural Remedies for IBS!
Often, everyone gets the same general advice for irritable bowel syndrome. But I want you to acknowledge that our intestines are like fingerprints. We all have different receptors, food choices, lifestyles, sensitivities and stressors — which means our body reacts differently!
Here’s what’s certain for all of us though: Your gut is one of the primary roots you always have to check when you feel any discomfort in menopause. Having an imbalanced gut flora is a breeding ground for many health issues and diseases!
Let me help you get started on your gut-friendly lifestyle. And hey, kudos to you for making it this far — we’re so done with the nitty-gritty!
Here are 8 natural remedies for IBS that you can embrace for relief and prevention:
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1. Eat foods that promote good digestion!
The surface of the intestine works just like the outer skin. If you have burned yourself, you stay away from the sun and moisturize. I want you to treat your gut the same way!
Your body is talking to you with all these discomfort and symptoms. It is telling you, “I am not feeling well. You are feeding me things I do not like or cannot digest.”
Therefore, you need to get rid of foods that keep the bad bacteria dominant over the good bacteria. Take out gluten, sugar and dairy — the common causes of an inflamed gut! It is all about what your gut can accept and break down!
Have you heard of FODMAPs?
It stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. They should be avoided especially if you have a sensitive gut!
→ QUICK TIP! Eating two kiwis before bed “lubricates” the stomach!
2. Embrace the wonders of fasting!
Studies suggest that intermittent fasting may benefit IBS sufferers who struggle to digest and enjoy food without pain!
Fasting helps trigger the MMC (migrating motor complex) — the part of the digestive system that helps clear your intestines. Therefore, a fasting plan can definitely help those with food-triggered IBS!
Fasting, on the whole, can also help detoxify our bodies and promote a healthy weight. Adopting this way of eating can provide long-term relief, sweetie!
💡 Did you know?
In a study about the effects of fasting on IBS, 7 out of 10 IBS symptoms were improved by fasting. On the other hand, only 3 out of 10 IBS symptoms were improved for those who were given drug treatment.
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3. Support your gut with natural supplements!
I am all for natural supplements for gut support! Some of my top picks are dandelion, oregano oil, bitter drops, elm bark and collagen.
Magnesium, vitamin A and amino acids can also help your gut and boost your overall health!
For those with histamine problems, quercetin and DAO are great supplements that can help deliver enzymes directly to the lower intestine!
L-glutamine can also be used separately if you can tolerate it. Hans Adolf Krebs, a German biochemist, is the man famous for discovering the Krebs cycle in the body (also known as the “citric acid cycle”). He was also the first person to recommend taking L-glutamine when he found that it reduced gut inflammation and improved immune response! Research also supports this finding.
Other supplements found to improve gut health are:
• Butyric acid: This fatty acid accounts for up to 70% of the energy produced by the cells of the gut. It is vital for both maintaining and rebuilding gut health!
• Betaine hydrochloride: A lab-made supplement used to increase stomach acid. Some health experts suggest that it can treat conditions like hypochlorhydria (low stomach acid) and other unrelated medical conditions.
→ QUICK TIP! You could take all the best supplements, but if your gut is not working optimally, these supplements will just go to waste. Prioritize the health of your gut before anything else!
Disclaimer: This article only provides general information and should not be taken as medical advice. To cater to your individual needs, it is best to discuss with your doctor or with a registered nutritionist-dietitian regarding supplements to take for digestive and gut health.
4. Take digestive enzymes and lactose-free probiotics!
Digestive enzymes break down food into smaller pieces, so that the nutrients can be absorbed better and faster. Remember, our digestive enzymes naturally decrease with age, so we need to support our gut!
Also, probiotics are the all-time rockstars for gut health enthusiasts! Of course, they are — because they are the “good bacteria” needed by our gut!
Most experts suggest that probiotics without lactose are better for IBS. Lactose-free probiotics are essentially designed to help clean up your digestive tract and move things along at a much faster rate!
Fermented foods like kimchi, sauerkraut, kombucha and kefir are also rich in prebiotics!
💡 Did you know?
B12, an essential vitamin for brain health, cannot be absorbed effectively if you have IBS. You need adequate stomach acid & digestive enzymes to absorb dietary B12 and boost your overall gut health!
5. Try the elimination diet!
If you are not sure about your dietary triggers, an elimination diet can be a helpful tool to learn what causes your IBS. It is a food plan that eliminates common food allergies and food groups in order to test your body’s reaction (which could be physical or emotional)!
At its core, an elimination diet helps you get the most out of your health goals by identifying the foods that work for your body’s needs! When you eliminate the foods that cause a bad reaction in your body, you can find yourself with more energy, a clearer mind and a more positive outlook!
→ QUICK TIP! Using a food diary is a great way to take note of the changes or reactions in your body. Use a journal for two weeks and write down everything — what you eat, how your body reacts, your emotions and your stressors. I am sure you will see a connection!
6. Stay hydrated!
Drinking adequate amounts of water is key to “get things moving” again and relieve IBS! Increasing water content inside the gut can help soften stools and stimulate bowel movements — especially if you have IBS-C (IBS with constipation)!
For women with IBS-D (IBS with diarrhea), you may experience dehydration from frequent “toilet rushes”. Therefore, you need to drink extra fluids and electrolytes! Remember, diarrhea can cause a tremendous loss of water and electrolytes in a short amount of time.
→ QUICK TIP! You can also take a glass of water with apple cider vinegar or lemon before eating. It is a must-try home remedy for IBS!
7. Release emotional and mental stress!
Of course, we did not talk about those chunks of information about the gut-brain axis for no reason!
Taking time to slow down and get stress out of the way is a GAME-CHANGER for IBS. So, be mindful of your stress levels. Make time for fun and relaxation!
You can try good breathing techniques, meditation or any mind-enriching activity that will harness your inner peace!
8. Get moving!
Mind-body exercises like yoga, qigong and Pilates can bring a lot of relief if you have stress-induced IBS.
How to Test for IBS: Rule Out the Possible Triggers!
As mentioned earlier, there is no single test intended to diagnose IBS. However, you can take some tests to help rule out the presence of bacteria in your gut, as well as other inflammatory diseases (like Crohn´s disease and ulcerative colitis)!
A breath test can measure the amount of hydrogen and methane in the breath. These gases are created from bacteria! This test also helps you check if your symptoms are due to lactose intolerance, SIBO or other infections. You can also take a stool test to detect imbalances in gut bacteria.
Want to learn more about helpful tests you can take for other menopause symptoms? Check out my article belowand discover a great list of self-test kits for women!
Takeaway
You have now learned the different symptoms and causes of irritable bowel syndrome. I also shared some natural remedies for IBS that might work well for you!
IBS is real — but it’s not hopeless.
IBS affects over 45 million people in the U.S., and nearly 2 in 3 are women. But here’s the good news — it’s manageable, and often reversible when you find the root cause and give your gut what it needs.
Listen to your gut — it’s been working for you since birth. Nourish it, calm it and it will help you thrive through midlife and beyond!
Ready to calm your gut, boost your energy, and take back control of your midlife wellness?
If you’re looking for a clear, step-by-step plan to relieve IBS symptoms, reset your gut, and support your body’s natural detox pathways, my self-paced course FAST.EAT.THRIVE!™ was designed just for you.
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Fact Box
• Breaking the Confusion: Is it IBS or SIBO?
SIBO can be both a cause and an outcome of IBS. A lot of the time, IBS and SIBO present overlapping symptoms. However, SIBO only happens in the small intestine, while IBS can happen in both small and large intestines [Dysmotility of the small intestine in irritable bowel syndrome – PubMed (nih.gov)]. Moreover, SIBO can be clinically verified, while there is no single test that can certainly tell if you have IBS.
SIBO (small intestinal bacterial growth) occurs when you experience an overgrowth of bacteria in the small intestine. It is primarily caused by low stomach acid (hypochlorhydria).
Healthy levels of stomach acid facilitate the following:
- Break down food (protein) into digestible amino acids
- Activate and stimulate digestive enzymes
- Kill potentially harmful bacteria before it reaches our intestines
- Prevent food from backing up into the esophagus
On the other hand, being low on stomach acid can result in many digestive issues and chronic diseases!
The fact that food cannot be processed effectively and goes down to the small intestine undigested can lead to the “settling down” of bad bacteria and parasites! Stomach acid can also leak into the small intestine — a condition also known as “leaky gut”.
Research has also found that:
- More than a third of people with IBS also have SIBO
- People with IBS are roughly 5 times more likely to have SIBO than those without
Whether it’s SIBO or IBS, there are steps you can take to address these issues, balance out your gut microbiome and improve your overall digestive health!
• Does HRT Help Ease Digestive Issues?
Digestive problems are likely to be triggered by a hormonal imbalance at this time in your life, in which case hormone treatments, such as HRT, may provide relief. However, it is important to talk with your doctor if you are considering this treatment.
There is a range of conventional treatments available to help with the various aspects of bowel problems. But many of these treatments are associated with side effects. Work with a healthcare provider who will take all your individual needs into account.
References:
Irritable bowel syndrome (IBS) – NHS (www.nhs.uk)
ncbi.nlm.nih.gov/pmc/articles/PMC3949254/
IBS-and-Hormones.pdf (unc.edu)
Effects of Gender and Menstrual Cycle on Colonic Transit Time in Healthy Subjects – PMC (nih.gov)
Menopause and IBS: How Hormones Can Hinder the Gut (mindsethealth.com)
Impact of psychological stress on irritable bowel syndrome – PMC (nih.gov)
IBS and Anxiety – The Gut-Brain Connection, Symptoms, and Treatments (mindsethealth.com)
Effects of probiotics supplementation on the hormone and body mass index in perimenopausal and postmenopausal women using the standardized diet. A 5-week double-blind, placebo-controlled, and randomized clinical study – PubMed (nih.gov)
The effects of probiotics in lactose intolerance: A systematic review – PubMed (nih.gov)
How Probiotics For IBS Can Fight Digestive Problems – PrimeHealth Denver
7 Unhealthy Gut Triggers & 5 Steps to Improve Gut Health – Dr. Axe (draxe.com)
Menopause and digestive problems – causes and solutions during the menopause. (avogel.co.uk)
Prevalence and predictors of small intestinal bacterial overgrowth in irritable bowel syndrome: a systematic review and meta-analysis – PubMed (nih.gov)
IBS vs. SIBO: Learn the Difference (flore.com)
irritable_bowel_byndrome_IBS.pdf (hopkinsmedicine.org)
intermittentfastinginsight.com/how-intermittent-fasting-affects-ibs/
The Gut-Brain Axis | The Gut Experts
The Gut-Brain Axis & Systems Biology | The Institute for Functional Medicine (ifm.org)
What is the Gut-Brain Axis? | Nature’s Way (naturesway.com)
ncbi.nlm.nih.gov/pmc/articles/PMC2693852/
sciencedaily.com/releases/2015/03/150330134409.htm
apa.org/monitor/2012/09/gut-feeling
parkview.com/community/dashboard/the-importance-of-gut-health
ncbi.nlm.nih.gov/pmc/articles/PMC6039952/
frontiersin.org/articles/10.3389/fmicb.2019.01136/full
translational-medicine.biomedcentral.com/articles/10.1186/s12967-022-03365-z
sibosos.com/difference-ibs-ibd-and-sibo-with-dr-gary-weiner/
ncbi.nlm.nih.gov/pmc/articles/PMC4960941/
pubmed.ncbi.nlm.nih.gov/10600341/
integrativenutrition.com/blog/how-to-do-an-elimination-diet-a-complete-guide
curehydration.com/blogs/news/ibs-and-dehydration
Managing SIBO Through Dietary Interventions | The Institute for Functional Medicine (ifm.org)
Quercetin enhances intestinal barrier function through the assembly of zonula [corrected] occludens-2, occludin, and claudin-1 and the expression of claudin-4 in Caco-2 cells – PubMed (nih.gov)
Diamine oxidase supplementation improves symptoms in patients with histamine intolerance – PMC (nih.gov)
Low Stomach Acid: Symptoms, Causes, And Holistic Treatment (parsleyhealth.com)
Dysmotility of the small intestine in irritable bowel syndrome – PubMed (nih.gov)
Functional Medicine approach to IBS, SIBO, colitis, crohn’s and acid reflux (GERD) (drlevy.ca)
ifm.org/news-insights/managing-sibo-dietary-interventions
👉 What to Do Next
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
