Bloating in Midlife
Calm Your Gut with Small, Smart Tweaks
If your belly feels puffier than it used to, you’re not imagining it. During perimenopause and menopause, hormone shifts can slow gut motility and heighten gut sensitivity, which means everyday foods (and stress) can feel louder in your body. The reason for this is all to do with changing oestrogen levels. This influences the nerves and muscles of your gut and when levels fluctuate, your transit time (the length of time it takes for food to move through your gut) slows down and gas lingers. The good news is - you don’t need an overhaul or a restrictive diet - just a few steady, gut-friendly habits that work with your microbiome and routine.
Start by building fibre gradually. Fibre is a quiet powerhouse for digestion, satiety and blood sugar, but going from low to high overnight can backfire. Add one extra plant portion each day for a week (berries at breakfast, beans at lunch, extra veg at dinner), then build from there. Across the week aim for roughly 30 different plant foods - fruits, vegetables, beans, lentils, wholegrains, nuts, seeds, herbs and spices all count. You’re feeding a diverse microbiome, not chasing perfection, and variety is the lever that moves the needle.
If you thrive on plans and checklists, give yourself a seven-day experiment: add that one extra plant portion daily, log a quick bloat diary (what/when/how you felt) and take your 10-minute daylight walk before noon to anchor your body clock. If connection keeps you consistent, try a friendly “plant points” challenge with a mate or your team at work - see who reaches 30 plants first and swap easy recipes. And if you need reassurance, hear this: your gut is trainable. Track, tweak and give changes two weeks before you judge. Remember progress, not perfection, is the goal.
Ready for more simple advice that you can start implementing today? Join me in my FREE Masterclass: Midlife Weight Loss, Simplified and learn the winning method I teach clients.
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Ciao for now peeps! Ex