Digestive Bitters for Bloating in Menopause: Are They For You?
Bloating in menopause is a common complaint!
For what seems like some unknown reason, our digestion changes in perimenopause and menopause, and suddenly our stomachs seem bigger and our jeans fit differently!
Not to mention that bloating in menopause can come with indigestion, cramps, embarrassing gas, and even alternating constipation and diarrhea.
In this article, I’m breaking down digestive bitters for bloating in menopause, and yes perimenopause too!
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Digestive Bitters for Bloating in Menopause
Are they for YOU?
Along with bone crushing fatigue, gas and bloating are one of the top complaints of the transition into perimenopause.
Digestive symptoms rise in perimenopause, and can continue past menopause.
In this article about bloating in menopause, we'll explore:
What are Digestive Bitters?
How do Digestive Bitters work?
Benefits of Digestive Bitters.
Bitters vs Enzymes?
What About my Diet and What I Eat?
Cautions with Digestive Bitters: Are they for you?
How to take your bitters!
There are many natural remedies that can help ease the discomfort of bloating and other digestive issues in perimenopause and menopause..
Natural remedies for digestion include digestive bitters and:
Lemon water.
Apple cider vinegar.
Celery juice.
Activated charcoal.
My YouTube video on The Pro’s and Cons of Lemon Water, gives you some things to consider if you are in menopause and drinking lemon water.
There’s pros and cons to everything. (I’ll have to make a video about that celery juice trend, too.)
Digestive bitters and digestive enzymes are common suggestions for many women going through the disruption of their digestion in the transition from perimenopause to menopause.
I do love bitters as one of my first recommendations.
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What Are Digestive Bitters?
Digestive bitters are natural plant extracts that are used to aid in digestion. They are made from a combination of bitter herbs such as:
Artichoke
Gentian
Cinchona
Dandelion
Bitter Orange
Burdock.
These herbs have been used for centuries, and in many different health philosophies and cultures, to help with a variety of digestive issues, including bloating.
Digestive bitters are available in tincture or form, in capsules, and there are some good digestive teas out there.
I love the tinctures. They are quick acting, easy to swallow and the taste of the bitter is what starts the digestive process!
My favourite bitter in Canada is Amara Pascoe.
How Do Digestive Bitters Work?
Digestive bitters work by stimulating the entire digestive system, including relaying signals to the brain.
They may stimulate:
Salivary flow.
Digestive secretions.
Bowel movements.
Vagal nerve stimulation to digestive organs (1)
Blood circulation in the digestive system (1)
The stimulation of saliva can be particularly helpful for women who have dry mouth, another common symptom of menopause.
Saliva is needed to start digestion of your food.
Many medications can decrease saliva, and you can have less spit without even realizing it.
Bitter tasting foods stimulate bitter receptors in the mouth, and through the entire digestive system (1).
This stimulation triggers a release of gut hormones, some of which may have an effect on satiety, feeling full and on blood sugar (2). These effects depend on the person, and on their genetics.
If you have digestive issues, digestive bitters are an inexpensive, generally safe place to start, in supporting your digestive system.
When consumed, they help to regulate the production of digestive juices, including bile and enzymes. Bile and enzymes come from the liver, gall bladder, and pancreas. All of these organs work together with your digestive tract to extract nutrients from your food.
Breaking down food more efficiently can reduce bloating and discomfort.
Benefits of Using Digestive Bitters.
There are several benefits of using digestive bitters in menopause.
They are natural and free of any harsh chemicals or additives. This makes them a safe and effective option for most people (see below) who want to avoid medications, or who want to try a natural remedy first.
Digestive bitters are readily available and easy to use. Many health food stores carry them, as do online retailers such as Pascoe Canada.
Digestive bitters can help improve gut health and overall digestion. When food is broken down properly, through saliva stimulation, chewing and with proper production of gastric enzymes, bloating is less likely.
You may improve your nutrition. When the digestive process is working optimally, your body can liberate more nutrients from the food in the gut.
By improving the body's ability to digest food, they can help reduce the risk of developing digestive issues, and ease your symptoms, while you figure out what is causing these symptoms.
Bitters are easily incorporated into meals, either as a supplement or as an ingredient in recipes. Think of bitter greens, like arugula, or kale.
If you’re not used to leafy, bitter greens, combine them with other foods like in this Easy Chopped Salad with Sesame Dressing
Digestive Bitters vs. Digestive Enzymes.
As noted, digestive bitters are a blend of bitter herbs that are used to stimulate the digestive system and support healthy digestion. These herbs work by triggering the release of digestive juices, such as stomach acid and bile, which help to break down food and support nutrient absorption.
On the other hand, digestive enzymes are specialized proteins that help to break down specific types of food molecules.
For example:
amylase breaks down carbohydrates
lipase breaks down fats
proteases breaks down proteins.
While both digestive bitters and digestive enzymes can be beneficial for digestive health, they work in different ways. Digestive bitters are primarily used to stimulate the digestive system and support healthy digestion overall, while digestive enzymes are used to specifically target the breakdown of certain types of food molecules.
They CAN be used together to support digestive health.
For example, taking digestive enzymes with a meal can help to support the breakdown of specific types of food molecules, while taking digestive bitters before a meal can help to stimulate the release of digestive juices and support overall digestive function.
Digestive enzymes, which can come with digestive acids is another topic.
Now, there are cautions and contraindications when taking bitters.
Are Digestive Bitters for You?
Not everyone should take digestive bitters.
If you have any liver or gall bladder diseases, obstructions, ulcers, or any stomach issues, be cautious with bitters.
Bitters might interact with certain medications, like blood pressure medications, or even diabetes medications.
Starting bitters in pregnancy may be contraindicated.
Check the plants in your bitters formulas. If you have allergies to plants like the family of the Asteraceae/Daisy, then these may not be for you.
Hypersensitivity to quinine, quinidine, cinnamon or peruvian balm in the Amara Pascoe.
Many bitters are a combination of plants.
Which means you need to look at the label.
If these seem safe for you, they can be a first start in calming, and supporting your digestion in menopause. What about my diet, and what I eat?
Whether bloating, and accompanying gas, is a recurring thing, or something new, many women look to food sensitivities as the solution to their gut woes. Restricting the diet becomes the first line of defense against bloating.
I’ve met many women say that they eat well, yet still have bloating. They’ve cut out gluten, dairy, and sugar. Yet, they still experience bloating and gas. These are two separate things, which I will explain in a minute.
I just want you to consider the topic of food restriction, Restricting your diet can backfire. You need a wide variety of foods to feed your good gut bacteria.
You can alter your gut microbiome with food restriction (3).
Some studies say that too much of one thing, like too much protein, may favour the growth of pathogenic bacteria (3). The same study says that polyphenols in fruit, wine, and tea may reduce pathogenic bacteria, and that fermented dairy may stop pathogenic bacteria from adhering to the intestinal wall (4).
Carbohydrates, namely plant based foods, are considered gut builders (5).
It’s enough to make your mind spin.
This is why nutrition is so individual, and cannot live in a silo. You digestion is dependant on your mental state, your nervous system, even how much you chew.
Why are you bloating in the first place?
Did you know that bloating can be a sign of something other than food sensitivities?
Gas and bloating are two different things, but can go hand in hand. Gas is normal, and can show up as burping, and yes, farting. Bloating on the other hand is a feeling of fullness in the stomach.
Get curious (I’m into the mindful eating philosphy, remember?) Why might you have these issues in the first place.
You may be retaining water.
You may have a bacterial imbalance.
Certain foods can cause bloating, like soda pop, beans, and even kombucha.
Chewing fast increases the swallowing of air.
Some medications cause bloating.
Parasites cause bloating
Are you intolerant to lactose?
While tuning in to your body is one way to understand if a certain food may be causing your sensitive stomach and bloating, trying a simple digestive bitter is a great way to see if your digestion signalling needs help.
Want to talk about digestion or bitters? Book a 15 minute chat with me to start your Non Diet Health Support in Menopause.
How to Take Your Digestive Bitters!
Directly on the tongue.
Yep.
They taste bitter, but thats the point. It’s the bitterness that stimulates your vagus nerve through receptors called the taste 2 receptors. This will stimulate saliva, and support digestion!
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