Belly Bloat Continued…
Ever feel like you're doing everything right—eating healthy, hydrating, skipping dessert—but still end up feeling bloated by mid-afternoon? You're not imagining it, and it's certainly not your body punishing you. Instead, it's sending you a clear signal that something is off. Deciphering that message is key. It's not only about what you're eating but how you're eating, your digestion, and even when you're eating.
Bloating isn't just uncomfortable—it can also make you feel self-conscious, sluggish, and out of sync with your body. Many of the women I work with in midlife tell me they’re confused and frustrated: “I’ve cleaned up my diet, I’m exercising, and I’m doing all the things, so why do I still feel so puffy?”
Here’s the truth: bloating is often a symptom, not the root problem. It's your body's way of saying, "Hey, pay attention. Something isn’t working here."
Let’s dive into some of the most common (and often overlapping) reasons for bloating—and more importantly, practical things you can do to feel better.
1. Eating While Stressed or Rushed Eating in a hurry—grabbing a protein bar between meetings or eating dinner while answering emails—puts your body in stress mode. And when you're in "fight or flight," digestion simply doesn't work optimally.
Quick tips to shift into digestion mode:
Take a few slow, deep breaths before your meal.
Sit down without distractions, (social media especially) even if it's just for 5–10 minutes.
Chew thoroughly. Digestion starts in the mouth.
These small shifts can help your body switch into "rest and digest" mode and improve the way you break down and absorb your food.
2. Low Stomach Acid or Digestive Enzymes We've been taught to fear acid reflux and reach for antacids, but the root issue is often too little stomach acid. Adequate acid and enzymes are critical for breaking down proteins and absorbing nutrients. Without them, food ferments in your gut, creating gas, discomfort, and—you guessed it—bloating.
What can help:
Try a teaspoon of apple cider vinegar or digestive bitters 10–15 minutes before meals.
Consider a professional-grade digestive enzyme supplement. Reach out for suggestions.
Drink water between meals rather than during meals to avoid diluting digestive juices.
If you're curious, I run an HCl evaluation in every client protocol to assess digestion.
3. Gallbladder and Bile Flow Issues The gallbladder plays a major role in breaking down fats by releasing bile. If it's sluggish—or missing—you may notice bloating after fatty meals, or symptoms like burping, nausea, or discomfort in your upper right abdomen.
To support bile flow:
Focus on anti-inflammatory fats like avocado, olives, and omega-3s.
Cut back on fried or processed foods.
Reduce sugar—it contributes to thick, sluggish bile.
Consider digestive bitters or bile support (with practitioner guidance—that’s me!).
4. Food Sensitivities You can be eating a squeaky-clean diet and still feel miserable if your body is reacting to certain foods. Common offenders include gluten, dairy, soy, corn, eggs—but reactions can vary widely.
What to do:
Try a short-term elimination of suspected triggers.
Keep a symptom journal for a few weeks.
Consider food sensitivity testing to take the guesswork out—I'm happy to help with that.
5. Artificial Sweeteners and Sugar Alcohols That protein bar or "keto" treat may be bloating you thanks to ingredients like sucralose, xylitol, or erythritol. These sweeteners can ferment in the gut or disrupt healthy microbes.
Better choices:
Read labels and watch for words ending in "-ol."
Choose naturally sweet options like berries, honey, or maple syrup (in moderation).
If you're looking for sugar-free, monk fruit or allulose may be better tolerated.
6. Slowed Gut Motility Regular elimination is key to avoiding bloating. When waste lingers in the colon, fermentation happens, and gas builds up. Gut motility can slow with stress, inactivity, low thyroid function, or medications like weight-loss injections.
To get things moving:
Hydrate well and aim for at least 25–30 grams of fiber daily.
Include magnesium, especially at night.
Move your body—walking, yoga, and stretching all support motility.
7. Hormonal Fluctuations Hormones play a surprisingly big role in digestion. In midlife, shifts in estrogen, progesterone, and cortisol can impact everything from gut motility to fluid retention.
What helps:
Balance blood sugar with protein-rich meals and fewer processed carbs.
Track your symptoms with your cycle (if applicable).
Prioritize sleep and manage stress daily.
Consider adaptogenic herbs or hormone testing if symptoms persist.
8. Microbiome Imbalances (aka Dysbiosis) Your gut is home to trillions of microbes, and when that ecosystem is out of balance, even healthy foods like garlic or broccoli can trigger bloating. Conditions like SIBO (small intestinal bacterial overgrowth) are also common in midlife and may need a targeted approach.
Support your gut:
Introduce fermented foods like sauerkraut or kefir but go slow.
Try prebiotic fibers like green bananas or cooked/cooled potatoes.
Consider stool testing to pinpoint the imbalance—I offer comprehensive options in my programs.
The Bottom-Line Bloating is your body talking. You don’t need to keep guessing—or worse, resign yourself to feeling uncomfortable every day.
As a holistic nutritionist specializing in midlife wellness, I help women like you get to the root of what’s driving symptoms like bloating, fatigue, and hormonal swings. With the right support, your body can feel lighter, more energized, and back in sync.
If you're tired of bloating being your daily norm, it's time to dig deeper. Let’s find out what’s really going on.
👉 Want to learn more? Join my email list for weekly insights on digestion, hormones, and sustainable wellness here: https://barwellness.net/join. —or reach out to schedule a free discovery call here: https://l.bttr.to/LG7G5
Your body deserves to feel good. Let’s get you there.