You start the day feeling comfortable and end it unbuttoning your jeans. Bloating is one of the most common things women mention, and one of the most brushed aside. Most of the time the cause is simple, but persistent bloating can be a sign that something deserves a closer look. Here is how to tell the difference.
In one line
Bloating is a feeling of fullness or swelling in the belly, often linked to what and how we eat, to the gut, or to the menstrual cycle. Small daily habits help most women, and a few signs mean it is time to see a doctor.
The usual causes
Eating and drinking habits. Eating quickly, large late meals, fizzy drinks and chewing gum all add air to the gut. Some foods, such as beans, lentils, onions, cabbage and some sweeteners, naturally produce more gas as they are digested.
The menstrual cycle. Many women feel more bloated in the days before a period, as hormonal changes affect digestion and water retention.
Constipation. When things move slowly, the belly can feel heavy and tight. Not drinking enough water in a hot climate can make it worse.
Food intolerances and gut conditions. Some women react to lactose or certain foods, and conditions such as irritable bowel syndrome often show up as bloating. A doctor can help you find out.
Simple habits that help
Eat more slowly and stop before you feel very full. Drink water regularly through the day, add fibre step by step rather than all at once, and keep moving: a short walk after meals helps many women. Gently massaging the belly, from right to left, can help trapped wind move. A simple food and cycle diary for two weeks often shows what triggers it.
When to see a doctor
Please see a doctor if bloating is new and lasts for three weeks or more, if it comes back very often, or if it comes with pain, weight loss without trying, blood in your stool, changes in your bowel habits, vomiting or a fever. The same applies if you feel a lump in your belly, if you cannot pee, pass stools or pass wind, or if you also have frequent acid reflux. These signs always deserve a medical check.
Where we come in
Debloat by Dr. Vegan brings fennel and dandelion, traditionally used for bloating and regular digestion, with milk thistle, artichoke and L-glutamine, two capsules a day with meals. Gut Works is a daily probiotic with 50 billion live cultures from six strains, plus inulin and psyllium fibre. Together with HIRO hydration tablets, they make up the Gut Reset Kit. These are part of a daily routine, never a replacement for a medical check when symptoms persist. More in our bloating and digestion collection.
Your questions
Why am I more bloated before my period?
Hormonal shifts in the days before a period can slow digestion and make the body hold more water. It usually eases once bleeding starts.
Does drinking more water make bloating worse?
Usually the opposite: enough water helps digestion move, especially when you eat more fibre.
How long before a probiotic makes a difference?
Give it consistent daily use for at least 60 days, alongside the habits above.
Written with care by Banat Nareng. It does not replace advice from your doctor or pharmacist. Source: NHS.
