Bloated by the afternoon? 8 everyday things that may be behind it
Your jeans fit in the morning. By 4pm, they don't. Afternoon bloating is one of the most common things women tell me about. Here are the everyday things worth looking at first, and when to talk to your GP.
By Natalia Zute, . 5-minute read.
Most bloating comes from gas in your gut. As the day goes on, the food, drinks and air you swallow add up. Stress and long hours at a desk can slow things down too. That's why many women feel fine at breakfast and uncomfortable by the afternoon.
8 everyday things that may be behind it
1. Eating quickly, or on the go
When you eat fast, you swallow more air. Try sitting down for lunch, even for 15 minutes, and putting your fork down between bites.
2. Fizzy drinks
The bubbles in sparkling water, soft drinks and prosecco are gas. Swap one fizzy drink a day for still water or a herbal tea and see how you feel.
3. A big lunch after skipping breakfast
One large meal can be harder to manage than smaller ones. A simple breakfast and a lighter lunch may feel more comfortable.
4. Not drinking enough water
Water helps keep things moving. Keep a glass or bottle where you can see it.
5. Changing your fibre all at once
Fibre is good for your gut, but beans, lentils and cabbage can make more gas while your gut gets used to them. Add them slowly, a little at a time.
6. Sitting still for hours
Movement helps digestion. A 10-minute walk after lunch is one of the easiest changes to try.
7. Stress
Your gut and your brain are closely connected. On busy, stressful days, you may notice more bloating. A few slow breaths before you eat is a small place to start.
8. Your cycle
Some women notice more bloating at certain times of their cycle. Writing down your cycle day next to how you feel can show a pattern.
Start with one change
You don't need to change everything. Choose one thing from this list, try it for a week, and notice what happens. A simple diary makes this much easier: my free 7-day diary has space for food, energy, digestion and your cycle.
When to see your GP
Talk to your GP if:
- your bloating keeps coming back or doesn't get better after changing what you eat
- you're losing weight without trying
- you see blood in your poo
Call 111 or get an urgent GP appointment if bloating comes with vomiting, a high temperature, a swollen tummy, or if you can't poo or wee. Call 999 for sudden, severe tummy pain. (Advice from the NHS.)
How I can help
If bloating keeps coming back and you've lost track of what helps, we can look at the whole picture together: food, stress, sleep and your daily routine. I work alongside your GP, not instead of them.
This article is general information, not medical advice. If you're worried about a symptom, please talk to your GP.
Sources: NHS: Bloating.