Dear NOA - Why Am I Always Bloated? 

Written By katie rose

💌 Dear NOA,

Why am I always bloated even when I eat healthy? I wake up with a flat stomach-ish, but by 3pm, I’m unbuttoning my jeans under the desk. I’ve tried probiotics, cut out carbs and dairy, Googled everything from “bloating causes” to “fermented foods benefits”… but I’m still gassy, puffy, and quite frankly a bit fed up with it. Is this just how my body works now? 😭

- Bloated and Fed Up


Dear Bloated and Fed Up,

First: no, nothing is wrong with you. 

I felt your pain, not just in your words, but in my own experience. I used to plan my outfits around my bloating. True story but I used to pack stretchy pants in my bag to change into after dinner so I could drive home without my jeans suffocating me. 

I tried all the anti-bloating pills, googled “bloated vs fat?” more times than I’d like to admit and wondered if I was forever cursed with an inflatable tummy my kids would poke at (literally) for fun.

If I could, I’d sit across from you at a kitchen table with the kettle on, leggings rolled down, and I’d say this gently but clearly: your body is not broken. It’s communicating. That persistent bloating, whether it’s after ovulation, mid-period, or even from your daily coffee… is a message, not a mystery. 

I know this because I’ve been there. I ate “clean,” downed my probiotics like clockwork, and still ended up curled on the sofa with a hot water bottle wondering what I did wrong. The truth? I wasn’t doing anything wrong. I just didn’t understand what my gut and hormones were trying to tell me.

Once you understand what your gut, hormones, and nervous system are trying to say, you can finally do more than just pop bloating tablets and hope for the best.

You’re not alone by the way. “Why am I always bloated?” is one of the most-Googled women’s health questions in the UK. That tight, puffy, gassy feeling is more than uncomfortable. It messes with your energy, confidence, and mood. But constant bloating isn’t just about food intolerances or eating too fast. 

So go ahead, stick the kettle on, unbutton those jeans of yours, and let’s dive right in. 

Bloating Is a Big Red Flag From Your Gut, Hormones or Digestion

Bloating isn’t just a nuisance, it can feel deeply uncomfortable and be a cause of concern. One woman told our team at NOA it felt like she had a backache and a bloated stomach every time she ovulated. Another said her period bloating made her look pregnant, while some women messaged us asking if it was related to a hernia or UTI.

Here’s the thing: bloating isn’t always just food-related. It can be hormonal, microbial, inflammatory, or a combo.

You might feel:

  • Puffy, swollen, and tender during your period or ovulation

  • Random gas or tightness after meals, even “healthy” ones

  • More bloated after coffee, especially on an empty stomach

  • Random “pregnant belly” moments that come and go

  • A rock in your stomach after meals

  • Jeans that fit at 9am but not at 3pm

Up to 80% of women experience regular bloating, yet most are told by nutritionists, dieticians, or other medical professionals to just “eat slower” or “cut out gluten”, without ever digging into the root cause. No wonder so many of us are fed up (and puffed up).

You’re not imagining it. You’re not overreacting. And you’re definitely not alone.


What’s Actually Going On Inside Your Body When You’re Bloated 

Let’s break down three of the most common root causes of bloating and how to fix each one.

1. Low Stomach Acid = Poor Digestion

You’re not digesting properly and it’s not your fault.

Stomach acid is essential for breaking down food, killing off pathogens, and getting nutrients where they need to go. But stress, age, and even magnesium deficiency can lower your levels, leaving meals to ferment in your gut. Say hello to gas and bloating.

Fix it naturally:

  • Add 1 tsp of apple cider vinegar in warm water before meals

  • Include bitter foods like rocket, ginger, lemon

  • Avoid cold smoothies or iced drinks on an empty stomach


Try: NOA approved recommendations:

2. Blood Sugar Spikes Slow Your Digestion

When your blood sugar’s on a rollercoaster, your gut suffers 

Meals high in refined carbs (toast, cereal, pasta) without protein or fat spike blood sugar fast, triggering insulin, then cortisol. That stress hormone slows digestion, leads to fluid retention, and often brings on bloating.

This is especially common in your luteal phase (the two weeks before your period) when your insulin sensitivity drops naturally.

Fix it naturally:

  • Start meals with protein (eggs, salmon, lentils)

  • Build balanced plates: fat + fibre + colour

  • Go for a 10-minute walk after meals to support glucose regulation


Try: NOA approved recommendation:

Love a bowl of porridge but notice that mid-morning dip? Dress your carbs (oats) by including a source of protein (protein powder, greek yoghurt), healthy fats (nuts, nut butter) and bulk out the fibre with extra seeds such as chia, flax or hemp. Keep the added sugar to a minimum, and sweeten with cinnamon and berries instead. Now, instead of a carb-only meal which will likely have you riding the blood sugar roller coaster, your levels will be stable and you’ll likely feel the positive impact! 

3. Your Gut Microbiome Is Out of Sync

You can take bloating tablets all you like, but if your gut bacteria are depleted, you’ll still feel gassy, swollen, and off. Good digestion needs more than probiotics, it needs diversity.

If you’ve been on antibiotics, birth control, or a limited diet, your microbiome might be depleted. Without enough bacterial variety or fibre-rich foods, bloating can happen even after “healthy” meals.

Fix it naturally:

  • Eat 30+ plant foods per week (herbs, seeds, spices count too)

  • Add fermented foods: sauerkraut, kefir, miso

  • Include resistant starch: cook + cool rice, oats or potatoes

  • ADD: slowly increase your fibre intake, as often sensitive guts will see an increase in digestive symptoms when initially boosting fibre. Take it low and slow, building your intake of fibre to around 30-35g per day very gradually. 

Try: NOA approved recommendation:

Is It Hormonal Bloating?

It could be! Bloating during ovulation or in the luteal phase is extremely common. As progesterone rises, digestion slows, and fluid retention increases, especially if blood sugar is unstable. So if your belly feels fine mid-cycle but puffy before your period, there’s your potential answer. 

This is where cycle syncing your meals and magnesium intake can work wonders.

You may also notice:

  • Worsening bloating when under stress

  • A change in bloating patterns when stopping hormonal birth control

This is where cycle syncing your meals, movement, and magnesium makes a real difference.

Try: NOA approved magnesium supplement:

Magnesium Glycinate

Want personalised support? Try the Empower Plan, our cycle-aware wellness path for women who are done with guesswork.


What About Other Causes of Bloating?

We often get asked about other things that might trigger bloating. Here’s the science-backed truth on some common culprits:

  • Can coffee cause bloating? Yes, especially on an empty stomach. It can stimulate the gut too quickly, leading to spasms, gas, and discomfort.

  • Does drinking coffee cause bloating? It can, especially if you’re sensitive to caffeine or have IBS.

  • Can stress cause bloating? Absolutely. Cortisol suppresses stomach acid and slows digestion.

  • Can a UTI cause bloating? Yes, UTIs or bladder infections can cause abdominal pressure, swelling, and tenderness.

  • Can gallstones or fibroids cause bloating? Yes. Both are physical conditions that can create internal pressure or disrupt digestion. If your bloating is painful, persistent, or paired with pelvic symptoms, get it checked.

  • Do bloating tablets help? They can ease symptoms temporarily, but they don’t fix the root cause. We’re here for the real fix; not just relief. Although our nutritionist Megan Hallettt would recommend that de-bloat tablets like ‘A Dose for Bloating’, which often include enzymes, fennel and peppermint to relieve bloating and gas but helping breakdown your food, she reminds us that we need to understand why you aren’t going this well on their own in the first place. So use the enzymes, but work on your stress, overall microbiome balance and everything else at the same time! 

A Personalised Solution to Bloating 

Over 70% of NOA women say they felt dismissed trying to find answers to their bloating. But bloating isn’t “just stress”, it’s a sign your body needs help.

You don’t need to take tablets for bloating forever. You need insight, clarity, and care that’s made for your body.

That’s why The NOA Empower Plan combines blood testing, personalised nutrition, supplement guidance, and 1:1 coaching, so you can ditch the guesswork and finally feel like you again.

katie rose
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