Why am I so bloated all the time? Top natural remedies for women over 35

Why am I so bloated all the time? Top natural remedies for women over 35

There’s nothing more frustrating than waking up with a flat stomach, only to feel five months pregnant by 4pm. Pants tight, belly distended, and that uncomfortable pressure that makes you want to change into your baggy clothes and cancel your plans. Sound familiar?

For so many women I speak to in their late 30s and 40s, bloating has become a daily battle. It’s not just after big meals or indulgent weekends, it’s happening after healthy smoothies, salads, or even just coffee, and it often comes hand-in-hand with weight gain, low energy, irregular cycles, PMS, and digestive discomfort that never seems to resolve no matter how clean you eat or how many supplements you try.

Let’s be honest though, bloating is a signal. Your body’s way of waving the red flag that something deeper needs attention.

What Causes Bloating After 35?

In your 20s, you could eat whatever, sleep terribly, and bounce back like a champ. But by your mid-30s, hormonal shifts, chronic stress, and years of nutrient depletion start to show up. Digestion slows down. Recovery takes longer. And your body becomes more reactive to things it once handled with ease.

Functional medicine expert Dr. Austin Lake often reminds us that persistent bloating is rarely about food alone. It’s often rooted in:

1. Gut dysbiosis (too many “bad” bugs, not enough good)
2. Low stomach acid
3. Hidden food sensitivities
4. Candida or SIBO (small intestinal bacterial overgrowth)
5. A sluggish liver or poor bile flow
6. Estrogen dominance or poor hormone detoxification

Dr. Amy Shah also emphasises the role of circadian rhythm. Eating late at night, under stress, or without sunlight exposure in the morning can throw off the gut-brain axis and leave your digestion confused and inflamed.

The Functional Medicine Pathway to Real Relief

Dr. Will Cole describes the gut as a “garden, not a battlefield.” That means we have to remove weeds (pathogens), replant beneficial bacteria, and nourish the soil (your gut lining). Here’s how to start doing that.

Step 1: Consider a GI Map Test

A GI Map is a comprehensive stool test that reveals:

• Bacterial overgrowths, pathogens, or parasites

• Inflammation markers

• Enzyme production and digestion capacity

• The strength and diversity of your microbiome

Dr. Marcus Cirelli says this is one of the most accurate ways to stop guessing. If bloating has become your normal, this test could show you what’s driving it, whether it’s SIBO, H. pylori, or inflammation from poor gut integrity.

Step 2: Eliminate & Reintroduce Strategically

Certain foods are known to trigger bloating — even healthy ones — especially if your gut is compromised. Common offenders:

• Gluten and dairy

• Raw cruciferous vegetables (like kale, broccoli, and cabbage)

• Legumes and beans

• Artificial sweeteners

• Carbonated drinks

Try removing them for 3 weeks, then reintroduce slowly, one by one. “Even health food can act like junk food to an inflamed gut,” says Dr. Amy Shah.

Step 3: Rebuild the Gut Wall

If leaky gut is part of the picture (and it often is), focus on nourishment:

• Bone broth or collagen peptides

• L-glutamine or colostrum to repair intestinal cells

• Slippery elm, marshmallow root, or aloe vera juice to soothe

• Zinc and vitamin A to support gut lining regeneration

Dr. Jabaan Moore says that healing the gut lining is like resealing a leaky roof: if you skip this step, water (aka inflammation) keeps pouring in.

Step 4: Support Digestive Fire

Feeling like food just “sits” in your stomach? That’s often a sign of low stomach acid or enzyme production. Try:

• Apple cider vinegar in water before meals (1 Tablespoon in 1/2 glass of water)

• Digestive bitters (like dandelion or gentian)

• Chewing thoroughly and eating slowly (seriously, it matters)

• Avoid drinking large amounts of fluid with meals (I wait at least 20 minutes either side of eating)

This step alone can reduce bloating dramatically if your digestive fire is weak.

Step 5: Restore the Microbiome with the Right Probiotic

You need more than a capsule with 20 billion CFUs of lab-grown strains. What you need is bioavailable, wholefood-based bacteria that your body recognises and can use.

That’s why I created For Her.

It’s a next-level probiotic that’s been cultured from food, not synthetics. It contains powerful spore-based strains that are naturally resistant to stomach acid, meaning they survive the journey to your gut and actually do something when they get there.

It’s designed for women in their 30s, 40s, and beyond who want better digestion, less bloating, more energy, and clearer skin, all by starting in the gut.

Other Gut-Supporting Daily Habits

• Black seed oil for reducing inflammation and microbial overgrowth

• Castor oil packs for liver and lymphatic support

• Intermittent fasting (12–14 hours) to give your gut a break

• Grounding and sun exposure (even 10 minutes helps reset your rhythm)

• Winding down at night with magnesium and blue light blocking (I wear these red glasses after dinner until bedtime)

The Bottom Line

If bloating has become your norm, it’s time to get curious and investigative. A GI Map can provide real answers, and small changes like adjusting meal timing, healing the gut lining, and nourishing your microbiome can bring powerful relief.

And if you’re ready to start with something simple and effective today?

For Her is your foundation. It’s gentle, effective, and made from real food the way your body recognises and loves.

“All disease begins in the gut.” — Hippocrates
Turns out, healing does too.

✨ [Explore For Her here]
✨ [Want to run a GI Map? Reach out here]