· By Hannah Rathbun
Understanding + Easing Bloating: Tips for Women of All Ages
Bloating is something nearly every woman experiences at some point in her life. Whether it’s after a hearty meal, during PMS, or because of hormonal fluctuations around perimenopause or menopause, bloating is a completely normal and common part of life! While it may be uncomfortable, understanding its causes and how to manage it can help you feel more comfortable in your body.
What Causes Bloating?
Bloating happens when the stomach or intestines feel swollen or full due to excess gas or fluid buildup. It’s more than just a feeling of tightness—it can cause actual discomfort and even pain. Some of the most common causes of bloating include:
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Hormonal Fluctuations: Whether it’s during your menstrual cycle, pregnancy, or menopause, hormonal changes can affect your digestion. Fluctuating levels of estrogen and progesterone can lead to water retention, constipation, or slowed digestion, all of which contribute to bloating.
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Dietary Choices: Certain foods—especially those that are high in fiber (like beans, broccoli, and whole grains)—can cause bloating. Similarly, foods high in salt can make your body retain water, leading to a feeling of puffiness and fullness.
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Gas Production: The digestive process naturally produces gas as food is broken down in the stomach and intestines. Some foods, like carbonated beverages, dairy, and certain vegetables, can increase gas production, causing a bloated feeling.
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Constipation: When you’re constipated, stool can build up in the intestines, creating pressure and making the stomach feel distended. This can be particularly uncomfortable when you're dealing with other digestive issues.
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Stress: Yes, stress can affect your gut health. It can slow down digestion, lead to more gas, and even cause inflammation, which might contribute to bloating.
Bloating Is Normal—but You Can Manage It
It’s important to note that bloating is perfectly normal. It’s a common condition for women of all ages and stages, and while it might cause discomfort, it’s usually harmless. But there are simple steps you can take to ease bloating and prevent it from taking over your daily routine.
5 Simple Ways to Ease or Prevent Bloating
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Stay Hydrated: Drinking enough water can help ease water retention and flush out excess salt in your body. Staying hydrated also supports healthy digestion, preventing constipation that can lead to bloating.
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Avoid Overeating: Eating large meals can stretch the stomach, causing a feeling of fullness and bloating. Try smaller, more frequent meals throughout the day to give your digestive system time to process food.
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Incorporate Gentle Movement: Regular exercise, even light activities like walking, can help get your digestive system moving and ease bloating. Yoga and stretching exercises are also great for relieving bloating and discomfort.
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Limit Salt Intake: Excess salt can cause your body to hold onto water, leading to puffiness and bloating. Try to limit processed foods, which often contain high amounts of sodium, and opt for fresh, whole foods instead.
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Focus on Gut Health: A healthy gut is key to preventing bloating. Consider incorporating probiotic-rich foods (like yogurt or kimchi) into your diet, and avoid foods that may trigger digestive issues, such as dairy or gluten.
Supplements to Help Ease Bloating
While lifestyle changes can help manage bloating, certain supplements can provide targeted support. At Pink Stork, we offer a range of products that support digestive health and help to ease feelings of bloat. Here are some of our top recommendations:
1. Total Monolaurin
Total Monolaurin is our Founder + CEO’s favorite product for a reason! It’s a natural, plant-based supplement derived from lauric acid, found in breast milk and coconuts. It helps address digestive upset by supporting beneficial gut bacteria, which is crucial for digestion and hormone health. This supplement can be especially helpful for women experiencing bloating due to hormone fluctuations or digestive imbalances. It also supports immune function, pH balance, and as a bonus, can help with symptoms like nausea, constipation, and morning sickness.
2. Turmeric Ginger Gummies
These gummies are formulated with a powerful combination of turmeric and ginger, two ingredients known for their anti-inflammatory and digestive benefits. Turmeric contains curcuminoids, which act as antioxidants, while ginger provides digestive enzymes that help ease occasional gas, constipation, and water retention. These gummies are a delicious way to support digestive wellness and help you feel less bloated throughout the day!
3. DIM (Diindolylmethane)
DIM is a supplement designed to support healthy estrogen metabolism and balance hormone levels. It’s especially helpful for women experiencing hormonal fluctuations, such as those during PMS or menopause. By supporting estrogen metabolism, DIM can help ease bloating, along with other symptoms like weight changes, cravings, cramps, and acne.
4. Probiotics
Probiotics are beneficial bacteria that support digestive health. They can help balance your gut microbiome, which plays a key role in digestion, immune function, and overall wellness. Probiotics can with bloating by supporting gut motility, easing gas production, and aiding in bowel regularity. Whether you’re struggling with occasional bloating or persistent digestive discomfort, incorporating a high-quality probiotic into your routine can help.
Bloating is a normal and common experience for many women, caused by a variety of factors, including hormonal fluctuations, diet, stress, and digestive issues. While it may be uncomfortable, there are many ways to ease and prevent bloating, from simple lifestyle changes to targeted supplements.
If you’re looking for natural solutions to help ease bloating and improve digestive health, Pink Stork offers a range of products designed with your wellness in mind. Remember, you’re not alone in dealing with bloating—it’s a normal part of life, especially for women. By taking care of your body, staying hydrated, and making mindful choices, you can ease the discomfort and feel more balanced in your everyday life!
About Pink Stork
At Pink Stork, our mission is to encourage, inspire, and strengthen women through God’s love and compassion. We’re passionate about creating a space where women can thrive, trusting in God’s purpose for each of us. Whether you're seeking wellness products, community, or faith-centered support, we’re here to help you live a balanced, joyful, and fulfilling life.
Resources:
A review of Monolaurin and Lauric acid: Natural virucidal and bactericidal agents | alternative and complementary therapies. (n.d.). https://www.liebertpub.com/doi/abs/10.1089/act.2006.12.310
Godínez-Martínez, E., Santillán, R., Sámano, R., Chico-Barba, G., Tolentino, M. C., & Hernández-Pineda, J. (2023). Effectiveness of 3,3'-Diindolylmethane Supplements on Favoring the Benign Estrogen Metabolism Pathway and Decreasing Body Fat in Premenopausal Women. Nutrition and cancer, 75(2), 510–519. https://doi.org/10.1080/01635581.2022.2123535
U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - probiotics. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/#:~:text=A%20second%20meta%2Danalysis%20of,mucosal%20barrier%20function%20%5B63%5D.
Zhou, X., Afzal, S., Wohlmuth, H., Münch, G., Leach, D., Low, M., & Li, C. G. (2022). Synergistic Anti-Inflammatory Activity of Ginger and Turmeric Extracts in Inhibiting Lipopolysaccharide and Interferon-γ-Induced Proinflammatory Mediators. Molecules (Basel, Switzerland), 27(12), 3877. https://doi.org/10.3390/molecules27123877