Lower belly bloating in women: The causes and how to solve?

Today we’re talking about lower belly bloating in women. It's a problem that shows up a lot and, quite often, makes us feel insecure.

I struggle with bloating myself. My “frustrations” really came into focus the moment I started filming home workouts and launched my YouTube channel. The camera simply sees everything, including the shadows under my belly…

So, speaking both as a “patient” and as a nutritionist, in this article I’ll try to help both you and myself recognize the causes of bloating. I'll explain the symptoms and offer solutions to help ease it.

Causes of bloating in women

Bloating in the lower part of the belly can have many causes, and it’s often a mix of eating habits, digestive issues, and hormonal changes.

If you’re feeling bloated often, it’s important to understand what’s actually causing it so you can tackle the problem the right way. Before I explain how to get rid of bloating, let’s look at some common causes of belly and gut bloating.

1. Hormonal influences

Hormones play a big role in bloating and the way your digestive system works. Bloating can get worse during PMS, ovulation, or in the days before your period, when your body naturally retains more water and gas.

Menopause can also change how your intestines work and slow down digestion, which adds to that heavy, uncomfortable feeling.

• Before your period: In the luteal phase of your cycle (the week before your period), progesterone levels rise, which can slow down your bowel movements. This often leads to water retention and sluggish digestion, causing bloating and a feeling of heaviness in your belly.
• During your period: Hormonal changes can increase the production of prostaglandins – compounds that can trigger inflammation and cramping in the intestines, which can lead to gas and digestive discomfort.
• Ovulation: Some women notice that bloating gets worse around ovulation as well, due to a temporary rise in estrogen that affects water retention.
• Menopause: Lower estrogen and progesterone levels during menopause can slow digestion, which leads to more bloating and changes in bowel habits.

2. Digestive issues and pain in the lower abdomen

Some women are sensitive to certain ingredients in food, and intolerances – like lactose or gluten intolerance – can trigger bloating and gas in the intestines.

Irritable bowel syndrome (IBS) is one of the common causes of bloating. It’s especially problematic when it shows up together with abdominal pain and changes in digestion.

• Food intolerances – People who are intolerant to lactose, gluten, or certain types of FODMAP carbohydrates (a large group of different carb types) may feel bloated after eating them. In lactose intolerance, undigested sugars ferment in the intestines, which produces gas and bloating.
• Irritable bowel syndrome (IBS) – Bloating is one of the main symptoms of IBS, which also includes changes in bowel habits, diarrhea or constipation, and general abdominal discomfort.
• Gut dysbiosis – An imbalance between the “good” and “bad” bacteria in the gut can cause problems with food fermentation, which leads to more gas production and bloating.
• Sluggish bowels (constipation) – A lack of fiber, dehydration, and not moving enough can slow down the bowels and cause stool to build up, which then leads to bloating.

3. Eating habits

Eating too quickly, swallowing air, and drinking a lot of fizzy drinks can all cause belly bloating. On top of that, a diet high in hard-to-digest fiber or fatty foods can slow digestion and create that uncomfortable, “balloon” feeling.

• Eating fast and swallowing air. Eating in a rush can make you swallow too much air (aerophagia), which builds up as gas in your intestines and makes you feel bloated. Chewing gum, drinking fizzy drinks, and talking while eating can also increase how much air you swallow.
• Combining hard-to-digest foods. Fatty foods can slow down how quickly the stomach empties. Certain types of fiber – like beans, legumes, or broccoli (which bothers me in particular) and cabbage – ferment in the intestines and increase gas production.
• Too much salt and artificial sweeteners. A high sodium intake from processed foods can cause water retention and that puffy, bloated feeling. Artificial sweeteners like sorbitol and maltitol can ferment in the gut and cause digestive issues.

4. Stress and lifestyle

Stress directly affects digestion because it raises cortisol, a hormone that can slow down the bowels and trigger bloating. Lack of sleep and a sedentary lifestyle also add to digestive problems.

Why? Because your digestive system relies on movement to work properly.

• Stress and cortisol. When we’re under stress, the body releases cortisol. This hormone can slow digestion and cause bloating. Stress can also lead to intestinal spasms and disturb the gut microbiome, making it harder to break down food.
• Lack of movement. Physical activity stimulates the bowels and helps prevent gas from getting trapped. Even a short walk after a meal can support digestion. A sedentary lifestyle can lead to slower digestion and more bloating, especially after eating.

5. Other factors that cause bloating

Too much salt can cause the body to retain water, while a lack of probiotics and an unbalanced gut microbiome can make digestion harder and lead to bloating.

In some cases, chronic bloating can be a sign of more serious conditions like gut dysbiosis, intolerances to certain food compounds, or thyroid problems.

By identifying your triggers, you can find solutions that work best for your body and help you feel lighter and more comfortable. And just as a side note – even though they’re great, lower ab exercises are not the solution. I’m mentioning this because quite a few of my private clients have asked if that’s the magic fix (IT’S NOT).

Foods that might be causing your lower belly bloating

Based on everything we’ve covered so far, here’s an extended list of foods worth reviewing in your diet if you’re trying to track down what might be causing your bloating:

• Cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts because they’re high in fiber and compounds that can ferment in the gut.
• Fizzy drinks (including sparkling water, cola, beer), because they contain carbon dioxide bubbles that increase the amount of gas in your intestines.
• Foods high in salt, especially processed snacks, canned products, and ready-made meals.
• Dairy products if you have a potential lactose intolerance.
• Foods containing gluten, especially if you suspect coeliac disease or non-coeliac gluten sensitivity.
• Foods rich in FODMAP carbohydrates (e.g. onions, garlic, cabbage, beans, legumes).
• Onions and garlic because they’re high in fructans, which can be hard to digest for some people.
• Apples, pears, peaches, and dried fruit – they’re rich in fructose and sorbitol, a sugar alcohol that can ferment in the gut in sensitive individuals.
• Whole-grain products – in more sensitive people they can cause digestive issues due to their high fiber content or gluten.
• Fizzy drinks like cola, lemon-lime sodas, or sparkling water – they further increase the amount of gas in the stomach and intestines.
• Products with artificial sweeteners (like sugar-free chewing gum, energy bars, protein products) because they often contain sugar alcohols such as maltitol, sorbitol, or xylitol, which ferment in the gut.

If you suspect that some of these foods are causing discomfort, try limiting them temporarily or swapping them for alternatives to see which ones are your personal bloating triggers.

How to tell simple bloating from something more serious

Occasional bloating is completely normal, especially for women. But sometimes that uncomfortable feeling can be a sign of something more serious going on under the surface.

A nutritionist can help with problems like bloating caused by digestion, food choices, and to some extent hormones.

However, bloating in women can be frequent and very troublesome. Here are a few clear signs that it may not be “just” your diet or hormones:

• Duration and frequency – If you feel bloated every day, it lasts longer than two to three weeks, or it’s gradually getting worse, it’s worth paying closer attention.
• Bloating and lower belly pain that doesn’t go away – Bloating that comes with strong cramps, intense pain, or pain that keeps getting worse can be a sign that you should talk to a healthcare professional.
• Unexplained weight loss or loss of appetite – If this happens without a clear reason, it may mean your bloating isn’t only about food or hormones.
• Sudden change in digestion – For example, if you suddenly start having diarrhea or constipation without a clear cause, it could signal more serious issues like food intolerances, gut dysbiosis, or thyroid problems.

If you notice these symptoms, it’s a good idea to book an appointment with your doctor or a gastroenterologist. Don’t just wait it out and hope it will magically go away.

How to reduce or prevent bloating

First, let’s clear one thing up: detox water or magic weight-loss tricks will not fix bloating. In fact, some popular “hacks” (like extreme diets or different detox drinks) can make things worse by disrupting the balance of your digestive system.

If you want to actually tackle the causes of bloating, here are a few effective and realistic st

1. Changes in your diet

This is where things get very individual – our eating habits differ a lot from person to person. That’s exactly why I send a special intake form to everyone who wants a personalized meal plan — and one of the most common questions is about feeling bloated.

The point is to look at your habits and figure out what specifically bothers you, then adjust your meals to your needs.

It’s especially helpful to pay attention to:

• Cutting back on fizzy drinks (including “zero” or diet drinks).
• Being careful with high-fiber foods (like beans and cruciferous vegetables) if they cause you discomfort.
• Reducing your intake of artificial sweeteners (like sorbitol, maltitol, and xylitol).
• Avoiding overly salty foods that promote water retention.
• Slowing down and eating mindfully – less air in your digestive system means less bloating.

2. Supplements you can try for bloating

Supplements can be great allies when it comes to easing bloating. But everyone reacts differently.

It’s definitely worth experimenting a bit and seeing what works best for your body. Here are a few options:

• Probiotics – can help restore the balance between “good” and “bad” bacteria in the gut, which may reduce food fermentation and gas production.
• Psyllium fiber – often useful for supporting regular bowel movements, which can reduce stool build-up and bloating.
• Herbal extracts – like dandelion root tea or milk thistle can support the liver and digestion, which may help ease that “puffed up” feeling.
• Ginger – known for helping speed up digestion, reduce cramping, and relax the intestines. You can try it as tea or in capsule form.
• Peppermint – may have a soothing effect on the digestive system and could reduce bloating symptoms, especially if you have IBS.
• Vitamin D – low vitamin D levels have been linked to digestive issues and increased bloating, especially in people with IBS. It’s worth checking your levels and considering supplementation.
• Digestive enzymes – if your bloating is caused by trouble breaking down certain nutrients (like lactose, gluten, or proteins), specific enzyme supplements might help ease the symptoms.

If you decide to try supplements, start slowly and pay attention to how you feel.

3. Lifestyle changes worth trying

Simple changes often bring the biggest results:

• Regular physical activity – even a short walk after a meal stimulates the bowels, speeds up digestion, and can ease that heavy feeling in your stomach.
• Staying hydrated throughout the day – drinking enough water helps prevent constipation and keeps the bowels working properly.
• Managing stress – stress slows down digestion and increases bloating, so try to include relaxation techniques like meditation, deep breathing, yoga, or mindfulness in your daily routine.
• Sitting less – standing up at least once an hour or doing a quick stretch can nudge your digestive system to work better, especially if you have an office job.
• Quality sleep – regular, sufficient sleep (7–9 hours) is key to lowering cortisol (the stress hormone) and supports the overall health of your digestive system.
• Regular meal times – eating at roughly the same times every day helps your body prepare for digestion, which can reduce bloating.
• Eating mindfully, without distractions – when you eat slowly and without your phone, TV, or computer, you swallow less air and chew more thoroughly, which lowers your chance of feeling bloated.

Bloating is a problem that needs a systematic approach, not quick fixes. Start with a solid, long-term strategy — your stomach will thank you for it!

Your body deserves love, care, and attention

Remember, your health isn’t just “no symptoms.” It’s your strength, your energy, and your confidence.

Let self-care become a daily ritual, not an occasional chore.

When you feel good in your body, you’re ready to achieve anything you set your mind to. You deserve to feel light, healthy, and free every single day.