By Dr Naomi Newman-Beinart, PhD, Chartered Psychologist and Nutritionist

If you’ve started to notice changes to your digestion or body shape that seem to appear out of nowhere, you’re not alone. In my clinic, two of the most common concerns women bring up during perimenopause are bloating and weight gain, especially that stubborn softness around the middle.

Even women who eat well and exercise regularly often find their bodies suddenly behave differently. The truth is, it’s not in your head – these changes are hormonally driven and entirely normal. The empowering news? Once you understand what’s happening, you can take simple, effective steps to regain balance and feel comfortable in your skin again.

Why Bloating Becomes So cCommon

As oestrogen levels fluctuate and gradually decline, your digestive system can slow down. Oestrogen helps to keep the gut lining strong and the balance of healthy bacteria stable. When levels dip, you may notice more bloating, constipation or irregularity.

At the same time, lower progesterone can make your digestive muscles relax, sometimes leading to trapped wind and that heavy, swollen feeling. Add stress, which raises cortisol, which diverts energy away from digestion, and your tummy can quickly become unpredictable.

Why Weight Gain (especially around the middle) Happens

Falling oestrogen affects how and where fat is stored, meaning more tends to settle around the abdomen rather than the hips and thighs. Declining progesterone can also cause fluid retention, and prolonged stress raises cortisol, which further encourages belly-fat storage.

Factor in natural age-related muscle loss and a slower metabolism, and it’s easy to see why your shape can change even when your lifestyle hasn’t.

What You Can Do: Nutrition and lifestyle that make a difference

1. Prioritise protein

Protein helps balance blood sugar, maintain muscle, and support metabolism, which is all vital in midlife. Aim for a palm-sized portion at every meal: eggs, Greek yoghurt, lentils, fish, chicken, tofu, or beans.

Women often under-eat protein, so consider adding a high-quality protein powder and collagen peptide powder to smoothies or breakfast bowls. Getting enough protein each day can help you feel fuller for longer, boost energy, and protect against midlife muscle loss.

2. Keep blood sugar steady

When hormones fluctuate, your body becomes more sensitive to changes in blood sugar. Big highs and lows can trigger cravings, fatigue, and mood swings.

Choose slow-release carbohydrates (brown rice, oats, quinoa) and pair them with protein and fibre. Cut back on refined sugar, white bread, and ultra-processed snacks.

About alcohol: during perimenopause, alcohol can worsen bloating, sleep disruption, dehydration, and blood-sugar imbalance. Reducing or taking a break can dramatically improve energy, mood, and digestion.

3. Support your gut

A healthy gut microbiome helps regulate hormones, reduce inflammation, and keep bloating at bay. When your gut bacteria are balanced, excess oestrogen is broken down and removed efficiently, reducing symptoms linked to hormonal imbalance.

Fill your plate with:

• Fibre-rich foods: vegetables, fruits, lentils, beans
  
• Prebiotics: garlic, onions, leeks, asparagus, bananas
  
• Fermented foods: kefir, sauerkraut, kimchi, live yoghurt, kombucha
  

4. Collagen for gut health

Collagen doesn’t just benefit your skin, it also helps repair and maintain the gut lining. As oestrogen drops, collagen production falls, which can make the digestive tract more sensitive. Supplementing with a good-quality marine collagen powder, such as Correxiko marine collagen peptide powder, provides the amino acids glycine and proline, which help strengthen the intestinal wall and reduce inflammation. Many women who add it to their daily routine report less bloating and improved digestion, especially when combined with fibre-rich meals and probiotics.

5. Manage stress  

High cortisol doesn’t just affect mood, it also promotes abdominal fat storage. Find calming rituals that work for you: yoga, breathwork, walking in nature, painting, journalling, or reading. Even 15 minutes a day of genuine relaxation can shift your body back into balance.

6. Consider targeted supplement support

If bloating and weight gain remain stubborn, a gentle, natural supplement can help support digestion and metabolism. I’ve seen great results from Neuaura BloatBurn a blend of botanicals and nutrients that assist with healthy digestion, blood-sugar balance, and fat metabolism. It combines:

• Chromium for balanced blood sugar and fewer cravings
  
• Fennel, ginger, dandelion, peppermint to soothe digestion
  
• Bromelain to aid protein breakdown
  
• MCT oil, turmeric and green tea extract for metabolism and inflammation support

It’s not a quick fix, as there really is no safe, fast fix for sudden weight loss, but when used alongside healthy habits, I have seen supplements like Bloatburn can make a tangible difference to energy, cravings, and bloating.

7. Hydrate smarter

Dehydration is a major trigger for cravings! When your body is low on fluid, it often sends signals that feel like hunger (especially for sugary or salty foods). Hydrating well helps curb those false signals, keeps digestion smooth, and can reduce bloating.

One product I often recommend is Elete Hydration Drops Over 4 weeks of use, many women report feeling more refreshed, experiencing fewer cravings, less brain fog, and better digestion. These drops help your body absorb and retain minerals and water more effectively.

When your body is properly hydrated, you’re less likely to overeat, less likely to experience slow digestion, and more likely to feel mentally clear.