Bloating can be especially common for women in their 40s due to hormonal shifts, digestion changes, and lifestyle factors. Here are some practical, evidence-based tips to help reduce bloating:
Diet & Eating Habits
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Eat slowly & chew thoroughly → reduces swallowed air and improves digestion.
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Smaller, more frequent meals → large meals can stretch the stomach and cause gas buildup.
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Limit fizzy drinks & chewing gum → both introduce extra air into the gut.
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Identify trigger foods → common culprits include beans, cruciferous veggies (broccoli, cabbage), onions, garlic, dairy, and artificial sweeteners & sugar alcohols (sorbitol, xylitol, erythritol, mannitol, maltitol, sucralose and saccharin).
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Try reducing salt → excess sodium can cause water retention and belly puffiness.
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Balance fiber → too little can slow digestion, but a sudden jump in fiber can increase gas. Increase gradually and drink plenty of water.
Lifestyle & Hormonal Support
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Stay active → walking, yoga, and core-strengthening help move gas along the intestines.
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Manage stress → stress can slow digestion and worsen bloating. Breathing exercises, meditation, or stretching can help.
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Check hormone fluctuations → around perimenopause, hormonal changes can affect gut motility and water retention. Tracking your cycle (if still menstruating) can help spot patterns.
Gut Health
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High Potency Probiotics → may improve digestion and reduce bloating for some people.
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Stay hydrated → water helps prevent constipation-related bloating.
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Consider a food diary → helps spot intolerances like gluten, lactose, or FODMAP foods.
