Why You’re Always Bloated — And What To Do About It”

thisfitmum
May 21
3 min read

Practical steps to reduce bloating, support your hormones & start feeling like yourself again.

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Let’s start with the truth:

Yes, some bloating is normal. Hormonal fluctuations throughout the month can lead to temporary water retention, mild digestive changes, and inflammation.

But if you’re:

Constantly uncomfortable by mid-afternoon
Bloated like you’re 6 months pregnant (even when eating healthy)
Struggling to do up your jeans by evening
Feeling heavy, sluggish, or in pain after meals

That’s not something to brush off... That’s your body waving a red flag.

And it deserves your attention.

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What Could Be Causing Your Bloating?

Persistent bloating can often be a sign of something deeper going on. Some common root causes include:

Cause	Brief Description
PCOS	Hormonal imbalance that can cause bloating, weight gain & inflammation
Endometriosis	Tissue growing outside the uterus—can cause chronic bloat & pain
Thyroid Dysfunction	An underactive thyroid slows digestion, increases water retention
Food Intolerances	Dairy, gluten, or FODMAPs can trigger gut symptoms & inflammation
High Cortisol	Chronic stress = poor digestion & bloating due to cortisol spikes
Poor Gut Health	Imbalance in bacteria or sluggish digestion = daily discomfort

Bloating causes and symptoms PCOS Endo Thyroid FODMAP cortisol gut health

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Step-by-Step: What to Do Next

STEP 1: Track Your Symptoms

Start writing down:

When the bloating happens (e.g., after eating, at certain times of the month)
What foods or drinks you’ve consumed
Any other symptoms (fatigue, mood changes, irregular periods, brain fog)

This gives you a better picture of potential patterns.

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STEP 2: Consider Blood Work or a Diagnosis

You don’t need to wait until things feel “serious” to get checked.

Ask your GP about the following:

Thyroid function tests (TSH, T3, T4)
Sex hormone panels (including oestrogen, progesterone, testosterone, LH, FSH)
Cortisol (especially if stress is high)
CRP or markers for inflammation
Nutrient levels (like B12, iron, vitamin D)

If you suspect PCOS, endometriosis, or gut issues, mention this specifically so they can direct you to the right testing or referrals.

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STEP 3: Don’t Wait — Start Supporting Your Body Now

While you wait for answers (or even if tests come back “normal”), there’s a lot you can do to feel better right now.

Here are some proven ways to reduce bloating and support your hormones naturally:

1. Balance your blood sugar

Start the day with a high-protein breakfast (within 60–90 mins of waking)
Avoid long gaps between meals
Pair carbs with protein and fat to reduce insulin spikes

2. Reduce known triggers

Trial removing common irritants like dairy, gluten, or ultra-processed foods for 2-4 weeks
Keep meals simple and whole-food based
Introduce probiotic-rich foods like kefir, yoghurt (dairy-free if needed), sauerkraut

3. Support digestion

Slow down at meals (chew your food properly)
Avoid drinking loads of water during meals
Try a daily walk after eating to support gut motility

4. Move your body, but don’t overdo it

Strength training and walking are best for hormone support
Avoid overtraining or excessive HIIT if stress levels are high
Prioritise sleep and recovery days

5. Reduce stress

High cortisol can worsen bloating and hormone chaos
Try 5 minutes of breathwork, stretching, journaling or time outside each day
Reduce caffeine if you’re feeling wired but tired

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How I Help Women Like You

I get it. I’ve been there too.

Bloating used to rule my days until I discovered I had PCOS and a dairy intolerance. Once I started supporting my hormones with personalised nutrition, managing stress, and training in a way that worked with my body, not against it...everything changed.

Now, I help other women do the same.

Inside my coaching, I support you with:

Personalised nutrition plans (based on your hormones, experience, and food preferences)
Smart fitness programming to build strength & support metabolism
Lifestyle & stress management tools
Tailored supplementation to fill in the gaps (based on symptoms or bloodwork)

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