Does red clover help with bloating during perimenopause?

There is no direct clinical evidence that red clover reduces bloating in perimenopausal women. The connection, to the extent one exists, is indirect and runs through red clover's phytoestrogenic activity and its effects on gut physiology. Understanding what is actually causing your bloating during perimenopause matters, because the causes determine the solutions.

Why bloating increases during perimenopause. Bloating in perimenopause has multiple drivers. Estrogen fluctuations affect gut motility, the speed at which food moves through the digestive tract. Higher estrogen slows motility, which can cause gas and bloating. Progesterone also relaxes smooth muscle, including the gut wall, which can contribute to sluggish digestion and distension. Changes in the gut microbiome composition during hormonal transitions can shift the balance of gas-producing bacteria. Stress, which is often elevated during perimenopause, activates the enteric nervous system in ways that worsen bloating. Cortisol affects gut permeability and motility.

How red clover might relate. Red clover isoflavones (formononetin, biochanin A, daidzein, genistein) bind primarily to estrogen receptor beta. Estrogen receptors are present throughout the gastrointestinal tract, and estrogen influences gut motility and the composition of the gut microbiome through the estrobolome, the collection of gut bacteria that metabolize estrogen. If red clover's phytoestrogenic activity partially compensates for declining estrogen's regulatory effects on gut function, there could be an indirect benefit for motility-related bloating. This is theoretical, not established in trials.

Coumarin content and the gut. Red clover contains coumarin compounds. Coumarins have known effects on gut physiology and can in some individuals affect gut motility or produce gastrointestinal side effects. For some women, red clover supplements may actually worsen digestive symptoms including bloating, particularly at higher doses. If you try red clover and notice increased bloating or gastrointestinal discomfort, this is worth reporting to your healthcare provider.

Important safety considerations. If you have or have had a hormone-sensitive condition such as breast cancer, endometriosis, or uterine fibroids, discuss red clover with your healthcare provider before using it. Red clover isoflavones bind estrogen receptors and may not be appropriate for all women. Red clover may also interact with blood thinners due to its coumarin content, with tamoxifen through estrogen receptor competition, and with hormonal medications. Review any current medications with your provider before starting.

Studies have used doses of around 40 to 80 mg of red clover isoflavones daily. Talk to your healthcare provider about the right dose for your situation.

More effective approaches for perimenopausal bloating. Strategies with more direct evidence for bloating include eating slowly and chewing thoroughly, reducing high-FODMAP foods if sensitivity is suspected, increasing fiber gradually to support the microbiome without overwhelming gas-producing bacteria, and managing stress through regular movement and relaxation practices. Probiotics have more direct evidence for bloating reduction than red clover does. If bloating is severe or accompanied by pain, changes in bowel habits, or blood in the stool, medical evaluation is needed.

Tracking to assess effect. PeriPlan lets you log bloating severity alongside other symptoms over time. If you choose to try red clover, tracking daily bloating scores before and during use gives you objective data rather than relying on memory. Track consistently for 4 to 6 weeks to detect a meaningful pattern.

When to see a doctor. See your healthcare provider if bloating is severe and constant rather than cyclical, if it is accompanied by significant pain, unexplained weight loss, changes in bowel habits (new constipation or diarrhea), or visible abdominal distension that does not resolve. These symptoms warrant investigation to rule out gastrointestinal conditions or, in some cases, ovarian or uterine pathology that can present as bloating.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.