Season 2, Episode 2: Women’s Gut Health: Bloating, Constipation & Digestive Imbalance Explained

Understanding how hormones, stress, digestion, and daily rhythms affect women’s gut health.

Women experience digestive symptoms at a higher rate than men, yet gut health is still often discussed as though all bodies digest in the same way.

Bloating, constipation, discomfort after eating, unpredictable digestion, or feeling “off” in your gut are incredibly common experiences for women. For many, these symptoms become so normalised that they are dismissed as something you simply have to live with.

But digestion is not random. And gut symptoms are not just about food.

In this episode and blog, we are looking at women’s gut health through a whole-body, physiology-led lens. That means understanding how hormones, stress, anatomy, inflammation, and daily rhythms influence digestion, and why women are more prone to certain gut issues in the first place.

This is not about restriction, elimination diets, or quick fixes. It is about clarity, context, and long-term support.

If you would prefer to listen to the full podcast episode for extra insight, head over to spotify, apple podcast, youtube or substack. All of our links can be found at bio.byaleora.com

Why Women Are More Prone to Digestive Issues

Women’s digestion is influenced by factors that are often overlooked in mainstream gut health advice.

Hormones and Digestion

Hormones play a direct role in how the digestive system moves and functions.

Oestrogen and progesterone influence gut motility, fluid balance, bile flow, and how sensitive the gut is to distension. As these hormones fluctuate across the menstrual cycle, digestion can change too.

For example, higher progesterone levels in the luteal phase can slow gut motility, making constipation and bloating more likely. Changes in oestrogen can influence inflammation, gut permeability, and how the gut responds to certain foods.

This is why many women notice that bloating, constipation, or discomfort worsen at specific points in their cycle.

Stress and the Gut–Brain Axis

Women are also more likely to experience chronic stress, emotional load, and nervous system activation, all of which directly affect digestion.

The gut and brain are in constant communication. When the nervous system is in a heightened state, digestion is deprioritised. Blood flow shifts away from the digestive tract, stomach acid production can drop, and gut motility can slow or become erratic.

This means that even if you are eating well, digestion may struggle if the body does not feel safe enough to rest and digest.

Pelvic Anatomy and Digestive Pressure

Women’s pelvic anatomy also plays a role. The uterus sits close to the bowel, and changes in the uterus such as swelling, congestion, or cramping can influence bowel movement and sensation.

This is particularly relevant around menstruation, ovulation, pregnancy, and postpartum periods, when pelvic pressure and inflammation may increase.

Digestive discomfort in women is often multifactorial. It is rarely just about what you ate.

Bloating: Gas, Hormones, or Inflammation?

Bloating is one of the most common gut complaints among women, yet it is often treated as a single issue when it can have several different drivers.

Understanding why bloating is happening can change how you support it.

Gas-Related Bloating

Gas-related bloating tends to build gradually through the day and may improve after passing wind or having a bowel movement. It is often linked to fermentation of certain foods, imbalanced gut bacteria, or eating patterns that overwhelm digestion.

This type of bloating may feel more uncomfortable than painful and often fluctuates depending on meals.

Hormonal Bloating

Hormonal bloating is usually cyclical. It may appear suddenly, feel more like fluid retention or pressure, and often worsens in the days before a period.

This type of bloating is influenced by oestrogen, progesterone, and fluid shifts, rather than gas alone. It may not respond to dietary changes in the same way.

Inflammatory Bloating

Inflammatory bloating tends to feel more constant, painful, or associated with other symptoms such as fatigue, skin issues, or food sensitivities.

This type of bloating may reflect low-grade inflammation, gut irritation, or increased intestinal permeability. Stress, poor sleep, and chronic nervous system activation often play a role here.

Bloating is a signal, not a personal failure. The key is understanding which signals your body is sending.

Constipation and Slow Digestion in Women

Constipation is extremely common in women, yet it is often under-reported or dismissed.

There are several reasons digestion may slow down.

Progesterone and Gut Motility

Progesterone has a relaxing effect on smooth muscle, including the muscles of the digestive tract. While this is important for reproductive function, it can also slow bowel movements.

This is why constipation often worsens in the luteal phase of the cycle or during pregnancy.

Stress and Nervous System State

Chronic stress can significantly reduce gut motility. When the body is in a prolonged state of alert, digestion is not prioritised.

Constipation in this context is not about fibre alone. It is about nervous system signalling.

Iron, Hydration, and Digestion

Iron supplements, dehydration, and inadequate fluid intake can also contribute to constipation. Many women are advised to take iron without being supported in how to offset its digestive effects.

Adequate hydration, gentle movement, and digestive support matter here.

Constipation is not just about “not going enough”. It is about rhythm, coordination, and support.

The Gut–Skin–Hormone Triangle

The gut does not operate in isolation. It is deeply connected to the skin and hormonal system.

When digestion is sluggish or inflamed, the body’s ability to process and eliminate hormones can be affected. This can contribute to hormonal symptoms such as acne, eczema, rosacea, or flare-ups that do not respond to topical treatment alone.

The gut also plays a role in immune regulation and inflammation, both of which influence skin health.

This is why skin issues often improve when gut health is supported gently and consistently, rather than aggressively treated at the surface.

Foods That Support Digestion Without Restriction

Digestive support does not require cutting out entire food groups.

In fact, restriction often increases stress, which can worsen digestion.

A more supportive approach focuses on warmth, timing, and simplicity.

Warm, cooked meals are often easier to digest than cold or raw foods, especially for women who experience bloating or constipation.

Eating regularly and not rushing meals helps support digestive signalling. So does chewing thoroughly and sitting down to eat.

Simple meals with fewer ingredients can reduce digestive load during times of stress or gut sensitivity.

This is not about eating “perfectly”. It is about creating ease.

Herbal Support for Women’s Digestion

Herbal support can be a valuable addition to digestive care when used gently and appropriately.

Herbs such as fennel and peppermint are traditionally used to support gas, bloating, and digestive comfort. Ginger supports motility, circulation, and warmth in the digestive tract. Marshmallow root is often used to soothe irritated or inflamed gut tissue.

These herbs are not cures, but they can offer meaningful support when used consistently and as part of a wider approach that includes nourishment and nervous system regulation.

Always consult a health care professional before the use of any herbs.

Daily Habits That Calm the Gut Long-Term

Long-term gut health is less about interventions and more about daily signals of safety.

Regular sleep, consistent meals, gentle movement, and moments of rest all tell the nervous system that it is safe to digest.

Simple habits like walking after meals, slowing down breathing before eating, and protecting rest time can have a profound effect on digestion over time.

The gut responds to rhythm and reassurance.

---

Women’s gut health is not about willpower, restriction, or perfection.

It is about understanding how hormones, stress, anatomy, and daily rhythms influence digestion, and responding with support rather than control.

Bloating, constipation, and digestive discomfort are not random. They are communication.

When we learn to listen to those signals with curiosity and care, the gut often responds.