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Hormonal belly bloat is incredibly common in perimenopause because the systems that control fluid balance, digestion, inflammation, and stress response are shifting.

And when those systems are off — even slightly — your body holds on:
Water.
Waste.
Inflammation.

Which shows up as that tight, puffy, uncomfortable belly that makes you feel like nothing fits… even when you’re eating “clean.”

Today I’m sharing 4 simple, practical steps that reduce hormonal belly bloat — without extreme restriction, detox teas, or punishing yourself.

These are the same strategies I use with clients all the time, and they work because they support how your body actually functions in perimenopause.

TIMESTAMPS:
(00:00) Intro – Why Hormonal Belly Bloat Shows Up in Perimenopause
(01:10) What’s Really Causing Belly Bloat (Fluid, Inflammation & Stress)
(02:01) Step 1: Electrolyte Balance (Sodium vs Potassium)
(05:25) Step 2: Hydration & Why Drinking More Water Reduces Bloat
(06:49) Step 3: Natural Diuretic Foods That Reduce Puffiness
(10:38) Step 4: Stress, Cortisol & Why Bloating Gets Worse Over the Day
(16:56) Why Pushing Harder Makes Bloating Worse
(18:52) Final Takeaway: Change the Signals, Change the Response

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• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
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• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

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Email: stephanie@vitalityoet.com

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© 2026 Stephanie Crassweller & VitalityOET

4 Simple Steps to Reduce Hormonal Belly Bloat in Perimenopause | MMP Ep. 267

The Metabolism and Menopause Podcast