Why you’re always bloated (and what to do about it)

From food intolerances and hormones to stress and gut health, here’s why bloating happens — and what actually helps.

For many women in their 40s and 50s, bloating can feel relentless — it’s not just about food, but also hormones, stress and gut health.

Bloating is uncomfortable, frustrating and can make you feel as though you’ve gained weight overnight. You might have tried crunching your way to a flat stomach but the issue is rarely about weak abdominal muscles — it’s far more about what’s happening inside your gut and how your body responds to everyday life.

This blog explores some of the main drivers of bloating — and the simple, practical steps you can take to feel lighter and more comfortable.

Why core exercises won’t fix it

You can’t crunch your way to a flat stomach — while strong abs support posture and movement, bloating is much more about what’s happening in your gut.

If you’re wondering why you feel bloated after eating, it may be down to poor digestion, food intolerances, imbalances in gut bacteria or habits like rushing meals. Even healthy foods such as beans, lentils, onions, broccoli, or cabbage contain fermentable fibres that can trigger gas in sensitive guts. Fizzy drinks and sugar-free products made with sorbitol or xylitol also trap gas, leading to uncomfortable distension.

For some people, bloating is linked to food intolerances — common culprits include lactose, gluten, and certain FODMAPs (see the examples below). If bloating is persistent, it’s worth exploring whether a specific food is the driver. And constipation is often overlooked: when bowel movements are irregular, stool and gas build up, stretching the bowel and making the tummy feel bloated and heavy.

One of the most effective long-term ways to support gut health is by eating the rainbow — aiming for around 30 different plant foods each week. This variety of colours, fibres and phytonutrients feeds diverse gut bacteria, helping restore balance and supporting smoother digestion.

FODMAP examples at a glance

High-FODMAP foods (more likely to trigger symptoms)	Low-FODMAP alternatives (usually better tolerated)
Apples, pears, watermelon	Blueberries, strawberries, oranges
Onions, garlic, cauliflower	Carrots, courgettes, peppers
Wheat bread, pasta	Gluten-free bread, oats, rice
Milk, ice cream, soft cheese	Lactose-free milk, hard cheese
Sugar-free gum with sorbitol/xylitol	Maple syrup, small amounts of dark chocolate

⚠️ Note: A low-FODMAP diet is a short-term strategy and should be done with professional guidance. You don’t need to cut all of these foods forever — the goal is to identify your personal triggers.

Hormonal fluctuations

Hormonal shifts throughout the menstrual cycle can directly affect digestion and fluid balance — which is why bloating often feels worse in the run-up to your period.

After ovulation, progesterone levels rise, which can slow digestion and lead to constipation or feeling of fullness. Progesterone also indirectly stimulates aldosterone — a hormone that regulates fluid balance — encouraging the body to hold on to more water. At the same time, oestrogen, which peaks before ovulation and rises again in the luteal phase (the second half of the cycle), affects how the kidneys manage sodium and fluid.

Together, these shifts explain why many women notice swelling in their hands, feet or abdomen in the run-up to their period. This water retention usually eases once hormone levels drop again. However, some women still experience bloating in the early days of their period due to prostaglandins — hormone-like chemicals that trigger uterine contractions and can also upset digestion.

If your bloating is strongly cycle-related, keeping a simple symptom diary can help you spot patterns — and make targeted changes.

Stress and the gut–brain connection

Have you ever noticed your tummy playing up when you’re stressed? That’s because the gut and brain are in constant conversation through the gut–brain axis, with the vagus nerve carrying most of the messages between them.

Whenever you’re under pressure, the body switches into ‘fight or flight’ mode — a survival response that prioritises blood flow to the brain and muscles, while diverting it away from digestion. This slows gut motility, reduces stomach acid and enzyme production, and can even alter the gut microbiota — all of which contribute to bloating.

Supporting your nervous system is therefore just as important as what’s on your plate. Simple practices such as gentle yoga, meditation or even taking time to eat without distraction can calm the stress response and restore healthier digestion. Even five minutes of slow breathing before a meal can help calm the nervous system and reduce post-meal bloating.

Simple lifestyle habits

Small, everyday habits can make a surprising difference when it comes to a flatter, more settled stomach.

• Eat slowly: Rushing meals means swallowing excess air, which collects in the digestive tract and causes bloating. Slowing down and chewing thoroughly — ideally until food is the texture of baby purée — gives your digestive system the best possible start.

• Stay hydrated: Drinking enough water supports efficient digestion and helps prevent fluid retention.

• Move regularly: Frequent gentle exercise helps keep the bowels moving, reducing constipation-related bloating.

• Watch your posture: Sitting hunched over compresses the abdominal area, making bloating more noticeable.

  
  

Taken together, these small adjustments create a strong foundation for better gut health and day-to-day comfort.

Final thoughts

Bloating is multi-layered — it can be driven by food, hormones, lifestyle, gut bacteria, or stress (often all at once). The good news is that small, practical changes can make a big difference.

If bloating is affecting your daily life, it’s worth digging deeper to find the root cause. As a Registered Nutritional Therapist, I help women in midlife uncover what’s driving their symptoms and create tailored, realistic nutrition plans. Book a free call here: https://l.bttr.to/F2ywN