LADIES AND GENTLEMEN WHO BLOAT
The bloated feeling that is not the new “NORMAL” If you have ever woken up feeling 6 months pregnant when you are not, this post is for you
Morning bloat isn’t always from food—it’s often hormonal.
Estrogen dominance slows digestion, traps gas, and causes water retention.
Stress (high cortisol) makes it worse.
Yes men can get hormone-related bloat too! ( see below for help here)
Beat the bloat:
1️⃣ Liver support (cruciferous veg)
2️⃣ Balanced fibre
3️⃣ Cut excess alcohol
4️⃣ Add magnesium
5️⃣ Try seed cycling
Bedtime tip: Chamomile + fennel tea = calmer gut + lower stress. Liver Support tea like valerian tea can help.
⚡ If bloating is daily, it’s worth checking hormones—not just your meals. Ask your gp for blood test.
For the ladies first……
What If It’s to do with Peri-Menopause?
Do we just accept the “menopause belly” and live with it? Nope.
During menopause, shifting oestrogen + progesterone slows digestion, changes fat storage, and increases water retention. But you don’t have to just put up with it.
Alternatives to ease menopause bloat:
Bitter foods (rocket, lemon water) → boost digestion
Cruciferous veg → help clear estrogen
Hydration → reduces constipation + puffiness (Salted for the win)
✨ Magnesium + probiotics → smoother gut (The right type of magnesium is vital)
♀️ Daily movement → lowers cortisol & shifts trapped gas (The right movement, sometimes a walk won’t cut it)
⚡ Menopause doesn’t mean bloating is your new normal—with the right support, you can feel lighter, balanced, and more like you.
Remember this is a transitional stage and adjustment is vital, you can not just “Do what you always did” and expect results, you need to adjust for better results, diet changes, lifestyle changes all make for a better than ever you.
Message for advice x
MEN
Estrogen dominance in men
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Men produce estrogen naturally, but excess belly fat converts testosterone into estrogen via the enzyme aromatase.
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High estrogen slows gastric emptying and increases water retention → puffy belly + gas build-up.
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Alcohol (especially beer) raises estrogen further due to hops (phytoestrogens) + liver burden.
2. Low testosterone
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Testosterone supports lean muscle, metabolism, and efficient digestion.
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Low T = slowed motility, reduced muscle tone in the gut, and easier fat storage.
3. High cortisol (stress hormone)
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Chronic stress raises cortisol, which:
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Diverts resources away from sex hormones.
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Slows digestion (“fight or flight” state).
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Increases cravings for carbs/sugar → more gas + fermentation.
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The Gut Factor
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Alcohol & ultra-processed foods disrupt gut bacteria → more fermentation + gas.
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Beer is a “triple hit”: carbonation (gas), gluten (inflammatory for many), and phytoestrogens (raise estrogen).
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Low fibre intake = sluggish bowels, constipation, and reabsorption of hormones like oestrogen → worsening bloat.
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Magnesium deficiency (common in men) leads to constipation, muscle tightness, and water retention.
✅ How to Fix It (Science-Backed Strategies)
1️⃣ Reduce alcohol load – swap beer for spirits or mocktails (Watch the sugar). Less alcohol = less estrogen + better liver function.
2️⃣ Support liver detox – cruciferous vegetables (broccoli, kale, Brussels sprouts) increase sulforaphane, boosting estrogen clearance.
3️⃣ Build muscle – strength training lowers oestrogen by reducing belly fat + boosts testosterone. LIFT!!!!
4️⃣ Balance macros – aim for ~40g protein per meal at least (stabilises blood sugar, supports testosterone, reduces carb cravings).
5️⃣ Add magnesium (300–400mg/day) – relaxes the gut, eases constipation, regulates water balance. (message for the right type of magnesium)
6️⃣ Probiotics + prebiotics – restore gut microbiome diversity, reduce fermentation.
7️⃣ Stress management – breathwork, resistance training, cold exposure or meditation → lower cortisol, better digestion.
⚡ Key Takeaway
For men, bloating isn’t just about food. It’s about the hormone–gut–stress axis.
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High oestrogen + low testosterone = water retention + belly fat.
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Poor gut health + alcohol = trapped gas + sluggish digestion.
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High cortisol = slower motility + more cravings.
Balance hormones, fix the gut, and manage stress → and bloat stops being your “Normal.”
It is advisable to get bloods and talk to your GP.
Here for more advice tailored with your lifestyle taken into account.
Maria
Maria1tait@gmail.com
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