Here's why your belly feels like a balloon...

Good morning. It’s Saturday, April 19, and we’re covering the PCOS Bloat. Happy Easter long weekend. First time reading? Join other ladies who are thriving despite having PCOS. Sign up here.

And, as always, send us feedback at [email protected]

The Essentials

If you’ve ever ended the day looking six months pregnant but started it with visible abs (or at least ribs), you’re in good company.

PCOS bloating is real. And no, it’s not just in your head—or from that one bite of broccoli.

So let’s break it down: what causes it, what to avoid, and what you can actually do to get your stomach back on speaking terms with your jeans.

Why PCOS Causes Bloating in the First Place

This isn't your basic "oops, ate too much" kind of puff. PCOS bloating is hormone-driven, inflammation-fueled, and gut-involved. Meaning: it’s not just what you ate—it’s how your body is responding.

Here’s what could be going down:

• Hormonal fluctuations: Estrogen and progesterone imbalances can slow digestion and cause water retention.

• Insulin resistance: Messes with blood sugar, which messes with gut motility.

• Chronic inflammation: Leads to leaky gut, food sensitivities, and—you guessed it—bloat.

• Gut dysbiosis: Aka your gut bacteria are throwing a rave instead of doing their job.

6 Ways to Beat the PCOS Bloat (No Juice Cleanse Required)

You don’t need to cut 27 foods or go full monk mode to feel better. Here’s your low-stress, bloat-busting action plan:

1. Cut Back on Sugar Alcohols & Artificial Sweeteners

Sorbet. Sugar-free gum. Protein bars that taste too good to be true? Yeah—they probably contain sorbitol, maltitol, or erythritol, which ferment in your gut and blow you up like a balloon.

Start here: Scan ingredient labels for "-ol" endings and cut down.

2. Ditch the Fizzy Stuff

Sparkling water and soda are fun—until you’re burping like a frat boy at brunch. Carbonation literally pumps gas into your gut.

Start here: Trade your bubbly for peppermint tea (nature’s antacid).

3. Balance Your Meals for Blood Sugar Stability

Spiking blood sugar = spiking insulin = bloating. Keeping meals balanced with protein + fat + fiber keeps things moving smoothly—literally.

Start here: Add a protein source to every snack and meal.

4. Try Magnesium (Your Bloat-Fighting Bestie)

Magnesium helps relax the muscles in your digestive tract and can reduce water retention, gas, and constipation. It’s like a spa day for your gut.

Start here: Magnesium glycinate or citrate, 200–400mg/day. Bonus: it helps with sleep too.

5. Consider a Daily Probiotic or Fermented Foods

If your gut bacteria are out of whack, you’ll feel it. Adding in a probiotic or fermented foods like sauerkraut, kefir, or kimchi can help rebuild your microbiome.

Start here: 1 serving of fermented food per day, or a high-quality probiotic supplement.

6. Don’t Skip Movement (Even If You’re Gassy)

Movement helps digestion and circulation. Even a 10-minute walk after meals can prevent the dreaded post-lunch swell.

Start here: Walk after dinner. Skip the couch. Bonus: helps lower blood sugar too.

🚫 And Some Quick Bloat Triggers to Watch Out For

❌ Chewing gum
❌ Eating too fast
❌ Dairy (for some, it’s a bloating bomb)
❌ Gluten (if you’re sensitive—not everyone is!)
❌ Cruciferous veggies like broccoli & cabbage (cook ‘em, don’t raw dog it)

TL;DR – Your PCOS Bloat Relief Plan

✔️ Skip artificial sweeteners and soda
✔️ Balance meals for blood sugar
✔️ Try magnesium and fermented foods
✔️ Walk after meals
✔️ Cook your veggies
✔️ Track trigger foods (your body will tell you—loudly)

💬 Let’s Hear It: What’s Your Bloat-Busting Secret?

Do you have a go-to remedy for PCOS bloating? A meal combo that never puffs you up?
Hit reply and tell me! I’d love to include your tip in a future issue.

Also—what PCOS topic should we dive into next week? Drop your requests in my inbox.

Until then, breathe easy, wear the stretchy pants, and remember: you have it within you to beat that bloat!

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.