Menopause: Why Are You Suddenly Getting Constipated? (And What May Help)

The surprising science behind changing bowel habits—and why two ordinary green kiwifruits may be worth adding to your grocery list.

Constipation isn't usually the first thing people associate with menopause.

Hot flashes, night sweats, sleep disruption, and mood changes receive most of the attention. But digestive complaints can also become frustrating during midlife.

Maybe your bowel movements are less frequent. Perhaps you feel bloated, uncomfortable, or as though your digestive system has slowed down.

And the confusing part? Your diet may not have changed very much.

So what's happening?

The answer isn't necessarily as simple as declining estrogen. Several factors influence bowel regularity, including intestinal movement, medications, hydration, physical activity, and the foods we eat.

But there's an interesting nutritional intervention worth exploring.

Human clinical research suggests that eating two green kiwifruits daily may improve constipation in some adults.

And unlike an exotic supplement, you can find them in an ordinary grocery store.

The relationship between menopause and constipation is more complicated than many social media explanations suggest.

Estrogen and progesterone interact with multiple physiological systems, including the gastrointestinal tract. Hormonal fluctuations may influence digestive function, but research has not established that menopause itself consistently causes slower intestinal transit.

Several other changes become relevant during midlife.

Physical activity may decline. Sleep disturbances can affect daily routines. Dietary patterns may shift, and certain medications or supplements can contribute to constipation.

Iron supplements, calcium supplements, some antidepressants, and certain pain medications are examples worth reviewing with a healthcare professional.

Pelvic-floor dysfunction can also make bowel movements difficult, even when stool is not particularly hard.

The important distinction is that constipation around menopause isn't automatically constipation caused by menopause.

Identifying the underlying problem matters because different causes may require different approaches.

When people experience constipation, the first advice they often hear is to eat more fiber.

That's reasonable, but it's only part of the story.

Normal bowel movements depend on several coordinated processes:

Fiber can help by increasing stool bulk or retaining water, depending on the type.

However, simply adding large amounts of fiber doesn't solve every form of constipation. In some people, especially those with significant bloating or pelvic-floor difficulties, indiscriminately increasing fiber can worsen discomfort.

This is where studying individual foods becomes interesting.

<text weight="medium">Two green kiwifruits a day may sound almost too simple to be a legitimate intervention.</text>

But kiwifruit has been studied in randomized clinical trials involving adults with constipation.

One particularly interesting multicenter randomized crossover trial, published in the American Journal of Gastroenterology in 2023, compared two green kiwifruits daily with psyllium supplementation in adults with functional constipation or constipation-predominant irritable bowel syndrome.

The study found improvements in complete spontaneous bowel movements with kiwifruit, alongside improvements in some measures of gastrointestinal comfort.

This matters because the researchers weren't simply asking whether kiwi contains fiber.

They were measuring actual bowel outcomes.

And the intervention was straightforward: two green kiwifruits every day.

The results do not mean kiwifruit cures constipation or works for everyone. But they provide a stronger scientific basis than the typical claim that a food is good for digestion.

Green kiwifruit contains several components that may contribute to digestive function.

Kiwi provides both soluble and insoluble fiber.

These fibers influence stool consistency, water retention, and bowel function in different ways.

Interestingly, two green kiwifruits provide only a moderate amount of fiber—approximately 4–5 grams, depending on their size.

That suggests the effects observed in clinical studies may not be explained by fiber quantity alone.

Kiwifruit has a high water content.

Water-rich foods can contribute to overall fluid intake, which supports normal stool consistency.

However, simply drinking excessive water is not a proven solution for constipation in people who are already adequately hydrated.

Green kiwifruit contains an enzyme called actinidin, which can break down certain dietary proteins.

Researchers have investigated whether actinidin influences digestive processes.

But there's an important scientific distinction: although actinidin is biologically interesting, clinical studies have not established that it alone explains kiwifruit's constipation benefits.

The effect may involve multiple properties of the whole fruit.

This is an excellent example of why studying an entire food can sometimes reveal effects that cannot be confidently attributed to one isolated compound.

Kiwifruit isn't the only food-based approach with research behind it.

Prunes: Dried plums contain fiber and sorbitol, a naturally occurring sugar alcohol that can draw water into the bowel. Clinical studies suggest prunes can improve bowel frequency and stool consistency in some people.

Psyllium: This soluble fiber supplement has substantial evidence supporting its use for chronic constipation. It absorbs water and helps form softer, bulkier stools. It should be taken with adequate fluid according to product instructions.

Oats: Oatmeal provides soluble fiber and can help increase overall daily fiber intake, although it has less direct clinical evidence as a specific constipation intervention than psyllium or kiwifruit.

These approaches are not necessarily interchangeable.

Some people tolerate one better than another. The most appropriate option depends on symptoms, medical history, and the underlying cause of constipation.

For someone with uncomplicated constipation who wants to explore a food-based option, the approach studied in clinical research is remarkably practical.

Eat two green kiwifruits daily as part of your normal diet.

They can be eaten at breakfast, as a snack, or alongside another meal.

There is no established requirement that they must be eaten at a particular time of day.

Consistency matters more than elaborate preparation.

It is also sensible to maintain adequate hydration and regular physical activity.

A short walk after meals, for example, can be a useful daily habit for overall digestive and metabolic health, although it should not be presented as a guaranteed treatment for constipation.

If you have a kiwi allergy, avoid kiwifruit. People with gastrointestinal conditions or dietary restrictions should discuss significant dietary changes with their healthcare professional.

And if constipation persists, don't keep adding more and more fiber without investigating why.

New or persistent constipation should not automatically be dismissed as a normal part of menopause.

Seek medical assessment if bowel habits change significantly or symptoms continue despite reasonable self-care.

Particularly concerning symptoms include blood in the stool, unexplained weight loss, significant abdominal pain, vomiting, or an inability to pass stool or gas.

Some of these symptoms require urgent evaluation.

A healthcare professional may also review medications, thyroid function, metabolic conditions, colorectal screening status, and pelvic-floor function when appropriate.

A helpful food intervention should complement good medical judgment—not replace it.

We often approach menopause nutrition as though the only useful interventions come in supplement bottles.

But some of the most interesting human nutrition studies involve ordinary foods.

Green kiwifruit is a good example.

It's inexpensive, widely available, and supported by clinical research suggesting benefits for bowel regularity in certain adults.

That doesn't make it a miracle food.

It makes it a practical, evidence-informed option worth understanding.

And perhaps that's the more useful question to ask when a new symptom appears during midlife:

What is actually changing, what does the human research show, and is there something simple I can try?

Sometimes the answer begins in the produce aisle.

Watch my short video here:

Menopause: Why Are You Suddenly Getting Constipated? (And What May Help)

From everyday foods to botanical compounds and emerging nutritional research, BodyBotanica explores the science that can make healthy-aging decisions more informed.

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With nearly three decades across pharmacy, botanical ingredients, formulation, and supplement manufacturing, BodyBotanica looks beyond the usual supplements to explore what's actually being studied.

Selected Research

Gearry RB and colleagues. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort—Results of an International Multicenter Randomized Controlled Trial. American Journal of Gastroenterology, 2023.

Disclaimer: Educational only. Not medical advice. Persistent or unexplained changes in bowel habits warrant medical evaluation. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease.