Why am I so bloated? (And how to fix it)

28 Aug

Bloating can feel like The Most frustrating symptom of peri - your stomach suddenly swells, your jeans dig in, and you’re left wondering if you’ve eaten something wrong or if your body is just working against you. For women in perimenopause, bloating can become a frequent visitor, but the truth is it’s not only hormones at play. Diet, digestion, stress, and lifestyle all have a role in how “puffy” or distended our bellies feel. But the good news is this: Once you understand the main triggers, you can take practical steps to ease it.

Let’s break it down.

What Is Bloating, Exactly?

Bloating is the uncomfortable swelling in your abdomen, often caused by excess gas, water retention, or sluggish digestion. It can feel tight, heavy, or even painful. While it’s common to feel a little bloated after a heavy meal, persistent or frequent bloating is your body waving a red flag that something’s off-balance.

The Perimenopause Factor

Hormones are one of the biggest culprits in midlife bloating. As estrogen and progesterone fluctuate during perimenopause, they directly affect digestion and fluid balance:

Estrogen shifts can cause the body to hold on to water and salt, making you feel puffy and swollen.
Low progesterone can slow digestion, leading to constipation and trapped gas.
Hormonal changes also influence the gut microbiome, which can increase sensitivity to foods that never bothered you before.

That’s why you may notice bloating suddenly feels like a “new normal” in your 40s - even if your diet hasn’t changed much.

Other Common Causes of Bloating

Perimenopause aside, there are several general reasons bloating can happen:

1. Digestive Issues

Constipation: When stool moves too slowly through the gut, it ferments and creates gas.
Food intolerances: Lactose, gluten, and certain FODMAPs (fermentable carbs like onions, garlic, beans) can trigger bloating.
Irritable Bowel Syndrome (IBS): Often linked with stress and gut sensitivity, bloating is one of its hallmark symptoms.

2. Gas-Producing Foods

Beans, lentils, carbonated drinks, cruciferous vegetables (like broccoli and cabbage), and artificial sweeteners (like sorbitol) can all contribute. While healthy, they may need to be eaten in moderation if you’re prone to bloating.

3. Overeating or Eating Too Quickly

Large meals—or wolfing food down—introduce more air into your digestive tract and overwhelm your stomach, leading to discomfort.

4. Stress

Your gut and brain are deeply connected. When stress hormones are high, digestion slows, gut bacteria shift, and bloating often follows.

5. Poor Hydration

Ironically, not drinking enough water makes your body hold onto fluids, which can cause bloating.

How to Fix Bloating

Now for the part we all want: what actually helps. While there’s no one-size-fits-all, here are science-backed and practical solutions that work for most women.

1. Balance Hormones Naturally

Protein at each meal: Helps stabilize blood sugar, which keeps hormones (and cravings) more steady.
Magnesium-rich foods (like leafy greens, nuts, seeds): These ease fluid retention and constipation.
Cut back on refined carbs, sugar, and alcohol: These can worsen insulin resistance and water retention in perimenopause.

2. Support Digestion

Eat slowly and chew well: This reduces swallowed air and helps enzymes do their job.
Add fiber gradually: Whole grains, veggies, and legumes keep you regular, but increase slowly to avoid gas.
Stay hydrated: Aim for 2L of water daily to keep things moving.

3. Identify Food Sensitivities

If you suspect dairy, gluten, or certain high-FODMAP foods, try a short elimination and reintroduction approach to see if bloating improves. Keeping a food and symptom journal can help spot patterns.

4. Move Your Body

Gentle movement stimulates digestion:

Walking after meals can ease gas and bloating.
Yoga poses like wind-relieving pose (aptly named!) can help release trapped air.

5. Mind Your Stress

Deep breathing, meditation, and mindful eating can calm the nervous system, which directly supports smoother digestion.

6. Consider Probiotics

Fermented foods like yogurt, kefir, sauerkraut, or a quality probiotic supplement can support a healthier gut microbiome, reducing bloating over time.

7. Watch Salt & Carbonation

High-sodium foods (like processed snacks and takeaway) and fizzy drinks both contribute to water retention and trapped gas. Cutting back often makes a noticeable difference.

When to Seek Help

Occasional bloating is normal, but if you experience severe pain, unexplained weight loss, blood in your stool, or persistent bloating that doesn’t improve with lifestyle changes, it’s important to see your doctor. Sometimes, underlying issues like ovarian cysts, fibroids, or digestive disorders need medical attention.

Here’s the thing…

Bloating in perimenopause isn’t “just in your head”—it’s a real, physical symptom driven by a mix of hormonal shifts and lifestyle factors. The key is a gentle, curious approach: notice your triggers, make small adjustments, and support your body with food, movement, hydration, and stress care.

Think of bloating as your body’s way of speaking to you. By tuning in, you can reduce discomfort, feel lighter, and regain confidence in your body—even in the midst of midlife changes.

Evie Morton