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If you’re in perimenopause and constantly battling bloating, you’re not alone. Many women find themselves feeling uncomfortable, puffy, and frustrated when their usual strategies for a flat belly just don’t work anymore.
Why Am I Bloated? It Might Not Be Your Gut…
When we experience bloating, we usually assume it’s a gut issue - maybe too much fiber, a food intolerance, or a sluggish digestive system. But here’s the kicker: one of the most common causes of bloating isn’t actually your gut - it’s your liver!
Your liver is your body’s detox superhero, working tirelessly to process toxins, balance hormones, and support digestion. But when it’s overworked - thanks to years of accumulating toxins, stress, and blood sugar fluctuations - it struggles to keep up. The result? A sluggish liver that contributes to inflammation, poor digestion, and, you guessed it, bloating.
If your liver is struggling, you might notice:
Persistent bloating
Low energy and sluggishness
Trouble handling alcohol or heavy foods
The Gut-Bloat Connection You Need to Know
Many women wonder what perimenopause has to do with bloating and digestive distress - because no one talks about the connection! But if your gut has been “telling” you that something’s off, trust it.
Here’s what could be happening:
As estrogen levels decline, the diversity of good gut bacteria also drops. This makes room for harmful bacteria (like candida or opportunistic strains) to thrive, leading to bloating, discomfort, and constipation.
Lower progesterone levels also weaken the gut lining, increasing gut permeability (aka “leaky gut”), making your immune system react to foods you once tolerated just fine. Read more here on what is leaky gut and here about how to heal from food sensitivities (hint: it’s not just avoiding these foods forever).
How to Know What’s Causing Your Bloating
Bloating can come from different sources, and understanding what’s triggering yours is key. Here’s a quick test:
Bloating hours after your meal? Eat a fermentable carbohydrate (like rice, oats, or legumes) and see what happens. If you bloat 2-3 hours later, gas production is likely the issue.
Immediate bloating? This points to an immune response, which could be due to food sensitivities, small intestinal bacterial overgrowth (SIBO), gut dysbiosis, or chronic stress.
Let’s resume:
Persistent bloating: your liver needs some love - join my Spring Cleanse Program
Immediate bloating after food: immune reaction - you need to get professional help to tackle this! Contact me here
Bloating hours after eating: fermentation issue => go back to last week’s post and follow the 8 simple steps to improve your digestion.
Recommended Tests for Bloating
If you’re experiencing ongoing bloating, these tests can provide deeper insights:
Comprehensive stool analysis (to assess gut bacteria balance, yeast overgrowth, parasites)
SIBO breath test (to detect bacterial overgrowth in the small intestine)
Food sensitivity testing (to identify foods triggering an immune response)
Liver blood markers (SGOT, SGPT, GGT, Cholesterol, triglycerides, total protein…)
And while we’re at it, let’s also talk a bit about gas:
How Much Gas is Normal?
Everyone has gas - it’s a natural part of digestion! But how much is normal? The average person passes gas 10-20 times per day. If you're experiencing significantly more, or if your gas is accompanied by bloating, discomfort, or foul odors, your digestion might need some support.
What Do Smelly Farts Mean?
Rotten egg smell – This indicates high levels of sulfur in your diet (think eggs, garlic, cruciferous vegetables) or an imbalance in gut bacteria producing hydrogen sulfide gas.
“Death” or foul odor – This can be a sign of poor protein digestion, excessive fermentation in the gut, or an overgrowth of harmful bacteria.
Sweet smell – Could be linked to gut dysbiosis or even a bacterial infection.
If your gas is excessive or particularly smelly, it may be time to check your gut health!
What to Do to Banish the Bloat
To tackle bloating at the root, it’s essential to support both your gut and liver. Here’s where to start:
1. Support Your Liver
Eat bitter foods (arugula, dandelion greens, artichokes) to help bile flow.
Avoid alcohol and processed foods that burden the liver.
Try a gentle detox—join my Spring Cleanse Group Program to reset your liver and digestive system.
2. Strengthen Your Gut
Introduce a high-quality psychobiotic to help rebalance gut bacteria.
Slow down while eating - chew each bite 30 times before swallowing.
Identify and eliminate trigger foods (gluten, dairy, sugar) for a few weeks to see if symptoms improve.
3. Calm Your Nervous System
Bloating isn’t just about food - it’s also about how you eat and your body’s stress response. Try:
Spending more time in nature
Eating without distractions (no screens, no work!)
Practicing deep breathing before meals
Ready to Get Rid of the Bloat for Good?
If you’re tired of feeling like a balloon and want a clear plan to reset your digestion, download my Banish the Bloating Guide or join my Spring Cleanse Group Program - a proven way to give your liver and gut the reset they need.
Bloating in perimenopause isn’t just “part of aging” - it’s a sign your body needs support. The good news? You have the power to fix it!
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