Bloated Belly? Here's What You Need to Know

Whether you are on your period or not, bloating can be an incredibly annoying discomfort. But before you start blaming yourself or searching for this week’s miracle diet, take a deep breath. The truth is, contrary to what social media makes us believe, our body is not a marble statue sculpted to never change.

We are women. We are complex.

And yes, we have a uterus that expands and contracts every month! Our body is in constant motion, adapting to the hormonal cycle, diet, stress, and even the rest we do (or do not) give ourselves. Some fluctuations in weight and belly shape are normal and natural. The problem is not occasional bloating – it is when it becomes chronic and uncomfortable.

If you feel that your belly is frequently bloated, it could be a sign of digestive imbalance, inflammation, or even fluid retention. Small changes in diet, reducing stress, and respecting your cycle can make all the difference. Instead of fighting against your body, learn to listen to what it has to say. Because true beauty does not lie in perfection, but in balance and in respecting who we are – with or without bloating.

The facts

Have you ever felt that bloating sensation that appears out of nowhere, whether you are on your period or not? Does it seem like your belly has a mind of its own? You are not alone. Many people go through this, and the good news is that there are solutions. Instead of just masking the symptoms or looking for quick fixes, we need to listen to our body, understand its messages, and act wisely. Let’s get to the most important points:

• Your digestive system needs support: If you are not producing enough digestive enzymes or have low stomach acid, digestion becomes ineffective, leading to food fermentation and bloating.

• Your gut is out of balance: The gut microbiome is like an ecosystem. When there is an overgrowth of undesirable bacteria, gas and discomfort arise.

• The right foods for some are not for everyone: Sensitivities to gluten, lactose, and FODMAPs can trigger inflammation and abdominal bloating. Here are some common culprits for some people:

  Fruits: Apple, pear, watermelon, mango, cherry, plum, peachVegetables: Garlic, onion, cauliflower, broccoli, asparagus, beetrootLegumes: Beans, chickpeas, lentils, peasDairy: Cow’s milk, fresh cheese, yoghurt, creamCereals and grains: Wheat, rye, barley, white bread, regular pastaSweeteners: Honey, xylitol, sorbitol, mannitol, concentrated fructose

• Sugars can be hidden villains: Sugars and refined carbohydrates feed bacteria and yeasts that promote intestinal fermentation.

• Hormones also have a say: Hormonal imbalances, common in premenstrual syndrome and menopause, can increase fluid retention and cause abdominal distension.

• Stress is changing how your gut functions: Your gut and brain are in constant communication. When you are anxious or under pressure, digestion can slow down and become disordered.

• There may be hidden infections: Bacterial infections such as Helicobacter pylori or small intestinal bacterial overgrowth (SIBO) are frequent causes of persistent bloating.

• Water and fibre are your allies: When you do not drink enough water or consume adequate fibre, bowel transit slows down, causing constipation and bloating.

"Small changes in diet, reducing stress, and respecting your cycle can make all the difference."

Let’s look at practical and simple solutions: what you can do to reduce bloating

1. Adjust your diet

• Reduce inflammatory foods such as gluten, lactose, and refined sugars.

• Add foods rich in digestive enzymes, such as pineapple and papaya.

• Opt for soluble fibres (flaxseeds, chia seeds, green vegetables).

• Prefer easily digestible proteins, such as fish, eggs, and organic chicken.

  
  

2. Invest in the right supplementation

• Digestive enzymes help break down food properly.

• Probiotics restore a healthy gut flora.

• Glutamine strengthens the gut barrier (available in capsules or powder).

• Magnesium improves bowel movement and fights constipation (if you are prone to constipation, opt for magnesium citrate).

• Activated charcoal can relieve acute episodes of gas.

  
  

3. Stay hydrated and take care of your bowel routine

• Drink at least 2 litres of water daily.

• Avoid drinking liquids during meals to prevent diluting gastric juices.

• Establish a regular routine for bowel movements.

  
  

4. Reduce stress and take care of your well-being

• Practise mindfulness or meditation.

• Exercise regularly, whether a walk or a yoga class.

• Prioritise restorative sleep to balance the gut-brain axis.

  
  

5. If the problem persists, take functional tests

If lifestyle changes do not make an impact, there may be hormonal, intestinal, or other imbalances that need investigation. Some tests that may be useful include food intolerance tests, gut microbiome analysis, SIBO testing, and hormone profile assessments. These tests can be key to identifying the root cause and personalising your approach.

Pay attention to your “gut feeling”

Bloating is not just an aesthetic issue; it is a sign that your body needs attention. Instead of ignoring it, why not give it the response it deserves? Your body is always communicating with you. Are you ready to listen?

Rather than blaming your body, try getting to know it better. Small adjustments can make all the difference: drinking more water, reducing ultra-processed foods, moving more, and practising mindful chewing are simple but effective steps.

Accept yourself. Take care of yourself. And remember: your body was not made to fit into an unattainable standard – it was made to enjoy life in the best way possible. And now, give your belly some love (and no, not sugar!).