Gut health and bloating relief in perimenopause
Bloating that arrives in your 40s and does not match anything you have changed is one of the most common and least discussed perimenopause symptoms. Shifting estrogen affects gut motility and the microbiome, and foods you have eaten for decades can suddenly stop agreeing with you.
Quick answer
Soluble fiber (psyllium, acacia, partially hydrolysed guar gum) introduced slowly, over two weeks. Options below start around $13.35, sold directly by Shopify merchants.
Reviewed by Rebecca R., MSc, RD — Registered Dietitian, perimenopause nutrition lead at Lila
Last reviewed July 20, 2026
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What to look for
- Soluble fiber (psyllium, acacia, partially hydrolysed guar gum) introduced slowly, over two weeks.
- Multi-strain probiotics with a stated CFU count and strains named in full.
- Peppermint oil capsules have decent evidence for IBS-type bloating and cramping.
Sudden persistent bloating, weight loss or a change in bowel habit deserves a GP appointment rather than a supplement.
Gut & bloating FAQs
See whether it is actually working
Lila links what you eat and take to how you feel, so you can tell the difference between a habit that helps and one that just costs money.