Ever wake up puffy, bloated, or just “off”—even when you’re eating healthy?
You’re not alone.
Many women over 40, especially those in perimenopause and menopause, struggle with digestive issues, energy crashes, and stubborn weight gain. Inflammation could be to blame.
If you’re looking for natural ways to reduce bloating or need support from a Dietitian, this guide will help you spot five harmful foods that could be making inflammation worse—and what to eat instead.
1. Refined Grains (White Bread, Crackers, & Cereal)
Why it’s a problem:
Refined grains like white bread, crackers, and most cereals break down into sugar quickly, causing blood sugar spikes that trigger inflammation. Over time, this can lead to bloating, fluid retention, and weight gain—especially around your midsection.
A better option:
Swap refined grains for whole grains like quinoa, oats, brown rice, or sourdough bread to support gut health and stable blood sugar.
2. Dairy (Even the “Healthy” Kinds!)
Why it’s a problem:
Many women become more sensitive to dairy as they age. Even if it never bothered you before, dairy can now trigger bloating, puffiness, and sinus congestion.
A better option:
If dairy affects you, try a 2-week break and see if you feel better. Instead of cow’s milk, go for unsweetened almond, coconut, or cashew milk.
3. Artificial Sweeteners & "Diet" Foods
Why it’s a problem:
Diet sodas, sugar-free gum, and flavoured yogurts often contain artificial sweeteners like aspartame and sucralose. These can disrupt gut bacteria, increase cravings, and trigger inflammation.
A better option:
Use natural sweeteners like honey, maple syrup, or monk fruit in moderation. Instead of diet soda, try sparkling water with lemon or herbal tea.
4. Alcohol (Even Red Wine, Sorry!)
Why it’s a problem:
Alcohol—even red wine—stresses your liver and contributes to fluid retention, puffiness, and gut irritation. If you wake up feeling swollen or sluggish, alcohol might be a trigger.
A better option:
If quitting alcohol isn’t realistic, cut back and drink a glass of water between drinks to stay hydrated.
5. Vegetable Oils (Soybean, Canola, & Corn Oil)
Why it’s a problem:
These processed oils are in restaurant foods, packaged snacks, and salad dressings. They contain high omega-6 fatty acids, which can throw off your omega-3 balance and cause chronic inflammation.
A better option:
Use extra virgin olive oil, avocado oil, or coconut oil instead. Check salad dressing labels or make your own with olive oil and lemon juice.
How to Reduce Inflammation (Without Overcomplicating It!)
You don’t have to cut these foods forever, but paying attention to how your body reacts can make a huge difference.
Try simple swaps, focus on whole foods, and listen to your body’s signals.
Want to know which foods help fight inflammation?
Grab my free anti-inflammatory grocery list and start making easy swaps today!
Click link to Download Your Anti-Inflammatory Food List.
Tanya is a Registered Dietitian with over 17 years of experience and an Integrative and Functional Nutrition Certified Practitioner. She is passionate about helping women navigate perimenopause and menopause by focusing on root causes and empowering them to take charge of their health. Tanya’s simple, practical strategies boost energy, reduce bloating, and build confidence, helping women feel stronger, healthier, and more in control of their lives.
