The no. 1 symptom I see in clinic
Bloating:
The Good, the Bad and the Ugly
Bloating is one of the most common symptoms I see in clinic. Even when clients come in for other concerns such as weight management, hormonal health, general nutrition advice or abnormal blood tests, bloating nearly always comes up as an additional complaint.
Many women assume bloating happens randomly or that it must mean they’ve eaten the “wrong” food. In reality, there are often clear patterns behind it — particularly when we consider hormones, gut health and daily habits.
Why bloating is so common in women
Women often experience more bloating because hormonal changes throughout life can influence the digestive system. These changes can affect fluid balance, bowel movements, gut sensitivity and how quickly food moves through the digestive tract.
Bloating and the menstrual cycle
Many women notice bloating in the days leading up to their period or during menstruation. Hormonal fluctuations during the menstrual cycle can slow digestion or make the gut more sensitive.
This may lead to:
A swollen or full lower abdomen
Constipation before a period
Looser stools during menstruation
Increased wind or cramping
Foods suddenly feeling harder to digest
Recognising this pattern can be very helpful when trying to manage symptoms.
Bloating during perimenopause and menopause
Hormonal shifts during perimenopause and menopause can also affect the gut. Many women notice increased bloating, constipation, wind or IBS-type symptoms during this time.
However, hormones are usually only part of the picture. Other factors often contribute, including:
Constipation
Stress
Poor sleep
Eating quickly or irregularly
Reduced physical activity
Suddenly increasing fibre intake
A more sensitive digestive system
For this reason, bloating in midlife is rarely caused by one single food. So many of us want to pin our bloating on one specific food of choice, however often it is a culmination of factors.
Try using my perimenopause symptom tracker here to help pinpoint patterns.
Constipation – a common driver
One of the most overlooked causes of bloating is constipation. Many people describe feeling bloated when, in reality, their bowels simply are not emptying regularly.
Signs constipation may be contributing include:
Infrequent bowel movements
Straining
Hard stools
Feeling like you haven’t fully emptied
Improving bowel regularity often significantly reduces bloating.
Practical strategies that may help
1. Look for patterns
Before eliminating foods, notice when bloating occurs. Is it worse before your period? After large meals? Late in the day? Or when bowel movements slow down?
Try tracking symptoms here using my Food and Symptom Diary.
2. Support bowel regularity
Helpful habits include:
Drinking enough water (around 2 litres daily)
Eating regular meals
Allowing time for bowel movements
Gentle daily movement or walking
Gradually increasing fibre intake rather than adding large amounts suddenly
Foods like kiwi fruit or prunes can also help support bowel function.
3. Avoid overloading the gut
Sometimes people trying to eat “very healthy” diets unknowingly overwhelm their digestion with large volumes of raw vegetables, beans, fibre supplements, sweeteners or protein bars. These foods are nutritious but can trigger bloating when consumed in large amounts.
Gentler approaches may include:
Lightly cooked vegetables rather than huge raw salads
Moderate portions of high-fibre foods
Eating slowly and chewing well
4. Move regularly
Simple movement, such as a short walk after meals, can stimulate digestion and help reduce trapped gas.
5. Consider IBS triggers if symptoms persist
If bloating is ongoing and accompanied by pain, wind or changes in bowel habits, it may be worth discussing symptoms with your GP or a qualified nutrition professional.
When to seek medical advice
While bloating is common, it should not always be ignored. Seek medical advice if it is new, persistent, worsening, or occurs with symptoms such as:
Blood in stools
Unintentional weight loss
Ongoing abdominal pain
Vomiting
Loss of appetite
Significant fatigue
The takeaway
Bloating in women is very common, but it is rarely random. Hormonal changes, bowel habits, stress, food choices and lifestyle factors can all play a role.
Rather than immediately removing large numbers of foods, it is often more helpful to step back and ask:
What pattern is this following?
How regular are my bowel movements?
What might my gut need right now?
Often, a gentler and more balanced approach to diet and daily habits can make a significant difference.
If you any of the above has resonated with you or you would like a more personalised approach to your health I welcome you to:
Book your FREE 15 minute Nutrition Discovery Session here
I welcome any opportunity to connect with you to discuss your health concerns and see how I can best service your needs.
Book your FREE 15 minute Nutrition Discovery Session today here or contact me via email to request your session at info@nutritionbyleanne.com
