Bloated? Let’s Talk About What You’re Eating
At Lemonberry, we’ve teamed up with Tamara Mutter of ICONIC Physique & Lifestyle to explore a question many of us quietly ask during perimenopause: Why am I always bloated?
Tamara is a Certified Transformational Nutrition, Fitness, Hormone and Menopause Coach with years of experience guiding women through their peri-to-post menopause journey. Her mission? To help women feel strong, energized, and empowered through every season of life.
Here are Tamara’s go-to nutrition and lifestyle strategies for reducing bloat and feeling good again.
Bloating in Midlife? Let’s Talk About What You’re Eating
Perimenopause can turn your digestion upside down—what once worked, might now leave you bloated, puffy, and uncomfortable.
The fix? It starts with food.
But not just any food—intentional, anti-inflammatory, gut-loving choices designed to help you feel light, energized, and at ease in your beautiful body.
Here are 5 foods (and food categories) that support your midlife gut:
Leafy Greens + Colorful Vegetables
Think: spinach, kale, zucchini, bell peppers, cucumber, fennel, beets. These nutrient-dense, fiber-rich veggies support digestion, reduce inflammation, and gently detox your body.
Start slow if you're not used to a lot of fiber—add in gradually and chew mindfully. Cooked veggies are easier on sensitive guts, too.
Pro tip: Add lemon and olive oil to increase absorption of fat-soluble vitamins (and flavor!).
Fermented + Gut-Loving Foods
Say hello to probiotics—your digestion’s BFF.
Add in:
- Sauerkraut
- Kimchi
- Kefir
- Yogurt (if dairy is tolerated)
- Miso
- Tempeh
These help rebalance your microbiome, improve nutrient absorption, and calm the bloat from the inside out.
Start with small portions and build up slowly—especially if you're new to fermented foods.
Low-Glycemic Fruits + Hydrating Plants
Your body loves hydration-rich, anti-inflammatory fruits like:
- Berries (antioxidant powerhouses)
- Citrus (supports bile flow and digestion)
- Papaya & pineapple (contain digestive enzymes)
- Cucumber & celery (natural debloaters)
These support healthy digestion without spiking blood sugar. Aim for variety and freshness over juice.
Bloat-Reducing Herbs, Spices & Nature’s Carbs
Powerful anti-inflammatory + carminative options include:
- Ginger
- Turmeric
- Fennel seeds
- Peppermint
- Cinnamon
- Cumin
Also: complex carbs like quinoa, oats, sweet potatoes, and soaked lentils can keep digestion moving smoothly when combined with veggies and protein.
Avoid pairing these with heavy fats or sugars to keep bloat at bay.
It’s Not Just What You Eat…
Food is a powerful foundation—but your body thrives in harmony.
To truly reduce bloat and feel your best, complement your plate with:
- Daily movement (especially strength training, HIIT and walking)
- Deep sleep
- Mindful stress relief
- Loving rituals that support your nervous system
This is your time to feel good again—from the inside out. You’re not just eating well. You’re creating a lifestyle that supports your most iconic self.
Bonus Tips from Tamara: Why Am I So Bloated in Perimenopause?
Hormonal changes in midlife—especially fluctuating estrogen and progesterone—naturally increase inflammation in the body. This affects your digestion, mood, joints, and midsection (yes, that stubborn bloat).
But here’s the good news—there are powerful, holistic ways to feel lighter, clearer, and radiant from the inside out...
Eat the Foods That Love You Back
Your body is calling for nourishment—not restriction.
Prioritize anti-inflammatory, nutrient-dense whole foods:
- Lean proteins (at every meal)
- Leafy greens + rainbow veggies
- Low-glycemic fruits
- Complex carbs & healthy fats
And don’t forget your gut microbiome: aim for 30+ plant foods weekly—including fibrous veggies, fruit, nuts, seeds, dark chocolate, and fermented foods. This supports digestion, hormone detox, and even your mood.
Avoid: sugar, processed foods, trans fats, alcohol, and overly salty or “gassy” foods like beans and soda.
Eat what loves you back sans the bloat.
Lifestyle Rituals that Work Inside and Out
Your body’s not working against you—she’s working with you.
Support her with intentional rituals:
- Stress relief (journaling, walking, meditation)
- Strength + resistance training
- Deep, restorative sleep (cool, dark, tech-free room)
- Meaningful social connection and laughter
These habits help regulate cortisol, insulin, sex hormones—and how you feel in your body. Because wellness isn’t just about food. It’s a lifestyle reset.
Hydration, Supplements & Spices to Consider
Sip water with purpose—not just when you’re thirsty.
Hydrate throughout the day with filtered water and a pinch of pink salt or electrolytes to help your body absorb it better. Green Tea or a tea of choice can also count for your water intake.
Talk to your doctor about adding:
- Digestive enzymes to help with digestion
- Probiotics or Prebiotics
- Magnesium, Vitamin D, Omega 3
- Anti-inflammatory spices (turmeric, ginger, cinnamon)
Little shifts, big relief.
Want more from Tamara? You can follow her here:
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