I wake up bloated and go to bed bloated

Some tell me they experience constant bloating so much so that they feel overwhelmed about what they should or shouldn’t eat…because everything seems to make it worse.

If that sounds familiar, you’re not alone and it’s not just in your head.

Let’s talk about what’s really happening.

🌿 The Gut of a 40-Year-Old Is Not the Same as the Gut of a 25-Year-Old and why you wake up bloated.

Our gut changes as we age and for women especially, those changes are amplified by shifting hormones, increased stress, and years of dietary and lifestyle habits.

Here’s what’s going on behind the scenes:

🥦 Digestive enzymes decline. The enzymes that help us break down protein, fat, and carbohydrates decrease with age meaning food stays in the digestive tract longer and fermentation (aka gas and bloating) increases.

🦠 Gut bacteria shift. The diversity of our microbiome naturally reduces over time. Fewer beneficial bacteria = more imbalance, which can lead to bloating, constipation, or unpredictable digestion.

💫 Hormones fluctuate. Oestrogen plays a role in keeping digestion smooth, it supports bile flow, motility, and even microbial balance. As oestrogen levels drop during perimenopause and menopause, the digestive system can “slow down,” making you more prone to trapped gas and bloating.

🔥 Stress adds fuel to the fire. Career peaks, family responsibilities, ageing parents, this decade is full of pressure. Chronic stress changes gut motility and reduces stomach acid, which makes digestion less efficient (and bloating worse).

🧠 Why “Healthy Eating” Can Sometimes Make It Worse

This one surprises a lot of people.

You can be eating the cleanest, most “gut-friendly” foods and still feel and wake up bloated.

Here’s why:

• A reduced enzyme response means fibrous foods like lentils, broccoli, or apples might not break down as easily.

• Gut dysbiosis (bacterial imbalance) can make even fermented foods cause discomfort.

• Eating in a rush, skipping meals, or multitasking while eating keeps your body in stress mode, meaning digestion shuts down before it starts.

  
  

So, it’s not just about what you eat it’s how your body processes it.

🌼 What You Can Do to Support Your Gut After 40

Here are a few simple places to start:

1️⃣ Eat slowly and chew properly – digestion starts in the mouth.

2️⃣ Include cooked vegetables – easier to digest than raw when your gut feels sensitive.

3️⃣ Support your stomach acid – try lemon water or apple cider vinegar before meals.

4️⃣ Don’t fear carbs or fats – your hormones need them to function well.

5️⃣ Consider testing – a food intolerance or gut microbiome test can take out the guesswork and reveal what’s really going on.

💬 My Takeaway

Bloating after 40 isn’t a sign your body is broken, it’s a sign your gut is evolving and needs new support.

Your digestion in your 40s requires a different approach than in your 20s, more compassion, more balance, and more attention to how your body feels.

Because when you understand your gut, you take back control of your energy, confidence, and comfort.

✨ Next step: If you’ve been feeling bloated, tired, or unsure what foods are working for you anymore, start with awareness.

Track what you eat, how you feel after, and your energy across the day. Small patterns reveal big truths.