Why Am I Always Bloated? Understanding the Real Causes and What You Can Do About It

Bloating is one of the most common digestive symptoms women experience, yet it is also one of the most misunderstood. Occasional bloating is normal, but feeling uncomfortable, swollen, “six months pregnant,” or noticing bloating that worsens throughout the day is a sign that something in the digestive system needs support.

In your 30s and 40s, bloating often becomes more noticeable as hormones change, stress increases and gut health becomes more sensitive. The good news is that bloating is rarely random. Once you understand what is driving your symptoms, you can take steps that make a real difference.

What Does “Normal” Bloating Look Like?

Mild bloating after a large or unfamiliar meal can be normal. But if bloating:

• Happens daily

• Builds as the day goes on

• Is accompanied by pain, cramping or nausea

• Worsens significantly before your period

• Comes with constipation or diarrhoea

• Makes your clothing uncomfortable

• Affects your confidence or daily routine

Then it is worth taking a closer look.

The Most Common Causes of Ongoing Bloating

1. Changes in the Gut Microbiome

Your microbiome plays a major role in digestion, metabolism and immune function. When the balance of gut bacteria is disrupted, whether due to stress, antibiotics, infections, low fibre intake or highly processed foods, bloating is often one of the first signs. Imbalances can affect how efficiently you break down food, how quickly your bowels move and how much gas is produced during fermentation.

Signs this may be your cause:

• Bloating with irregular stools

• Bloating after fibre-rich foods

• A history of antibiotic use or infection

• Food sensitivities that seem to fluctuate

• Skin issues, fatigue or brain fog alongside bloating

2. SIBO (Small Intestinal Bacterial Overgrowth)

SIBO is a common but often overlooked cause of chronic bloating. It occurs when bacteria that normally live in the large intestine overgrow in the small intestine, where they ferment food too early and produce gas.

Typical SIBO symptoms:

• Bloating that worsens as the day progresses

• Bloating after even small meals

• Constipation, diarrhoea or alternating bowel changes

• Excessive gas or burping

• Nausea or a feeling of fullness

SIBO is particularly common in women with:

• Endometriosis

• IBS

• Perimenopausal digestive changes

• Long-term stress

• A history of abdominal surgery

• Certain medications

Testing and targeted treatment can make an enormous difference and get you more lasting results.

3. Endometriosis and Pelvic Inflammation

Endometriosis can affect digestion for several reasons. Inflammation, immune dysregulation, pelvic congestion and cross-talk between the reproductive organs and digestive tract all impact how your digestive system functions. Many women with endo describe severe bloating, often called “endo belly” that feels intense and unpredictable.

What this might look like:

• Bloating that flares with your cycle

• Pelvic pain and heaviness

• Bowel pain or discomfort

• Constipation around menstruation

• Heavy periods or clotting

If you suspect endo, early investigation and supportive care are important.

4. Hormonal Changes (Especially in Perimenopause)

Fluctuating oestrogen and declining progesterone can significantly affect digestion. Oestrogen influences gut motility and abdominal sensitivity, while progesterone affects smooth muscle tone. This is why many women experience bloating around ovulation, before their period or more frequently as they enter their 40s. These hormonal changes also impact the microbiome and are associated with a lowering of diversity.

Hormonal bloating often feels like:

• Worsening bloating before your period

• Changes in bowel habits with your cycle

• Water retention and abdominal heaviness

• Feeling more reactive to certain foods during your luteal phase

Supporting hormone stability, blood sugar and stress can reduce this dramatically.

5. Stress and the Gut–Brain Axis

Chronic stress slows digestion, alters gut bacteria and increases intestinal sensitivity. When you eat while stressed or distracted, you tend to chew less thoroughly, your body produces fewer digestive enzymes and motility slows, which can lead to bloating.

Signs stress is playing a role:

• bloating worsens on busy or stressful days

• you feel fullness or tightness after only a small amount of food

• eating quickly or on the run aggravates symptoms

• digestion improves during holidays or when you are relaxed

Supporting the nervous system can be just as important as supporting the gut.

What You Can Do to Start Reducing Bloating

These strategies are simple but often make a big difference:

1. Slow down when you eat

This supports digestion, motility and better enzyme release.

2. Add more diverse plant foods

Aim for small amounts of variety rather than large amounts of one thing.

3. Support your gut–brain connection

Breathing, gentle walking, chamomile or lemon balm tea and nervous-system support can reduce stress-induced bloating.

4. Identify your unique triggers

Food triggers vary person-to-person. Working with a naturopath can help you tease out patterns without resorting to restrictive diets.

5. Consider functional testing

For ongoing symptoms, stool testing, SIBO breath testing or hormone testing may provide clarity.

6. Support your hormones

Especially in your 30s and 40s, when oestrogen and progesterone changes can magnify gut symptoms.

When to Seek Support

You should seek personalised support if you experience:

• daily bloating

• bloating with pain, nausea or bowel changes

• bloating that is worsening

• bloating that affects your quality of life

• bloating that varies with your menstrual cycle

• suspected endometriosis, SIBO or microbiome imbalances

Working with a naturopath trained in digestive and hormonal health can help you understand the underlying drivers and create a treatment plan that feels achievable and tailored to your life.

Ready to Get to the Bottom of Your Bloating?

If you are dealing with ongoing bloating and want clarity around what your body is trying to communicate, I can help. I offer personalised naturopathic care focused on digestion, hormones and women’s health, available online via Telehealth, Australia-wide from Albany, WA. Book your 1:1 consultation here. If you'd like more information about my approach to gut health, you can find that here.