Why do we talk about the "big belly syndrome" in women ?

It’s helpful to distinguish between two situations that are often confused. Abdominal distension, or a bloated belly during the cycle, refers to temporary swelling caused by a buildup of gas or fluids in the digestive system. You may notice it after a meal, and your belly can change in size throughout the day.

By contrast, a true big belly comes from an excessive amount of fat stored in the abdomen. We distinguish between subcutaneous fat (just under the skin) and visceral fat (around internal organs). The latter carries a higher health risk.

As a reference point, a waist circumference above 88 cm (35 inches) is considered high in women. Note, however, that hyperlordosis (an exaggerated curvature of the spine) can make the belly appear more prominent even without excess fat.

In short, a bloated belly or a big belly can have several causes: digestive gas, bloating and water retention, abdominal fat, posture, or certain conditions. Each case deserves personalized attention.

You may be wondering why women are so often affected by the sensations of a bloated belly or a big belly. The answer mainly lies in female biology and the hormones that regulate fat distribution.

In women, hormones—insulin, cortisol, estrogen, progesterone, and testosterone—determine where the body stores fat. When balanced, fat tends to be distributed more on the hips and thighs. But when that balance is disrupted, the abdomen becomes a preferred storage area.

Estrogen and progesterone naturally have a protective effect against abdominal fat. By contrast, high cortisol (the stress hormone) stimulates its accumulation—whether you’re slim or overweight—so stress and belly bloating are indeed linked.

Finally, hormonal fluctuations linked to the menstrual cycle or menopause influence digestion and water retention, leading to changes in abdominal volume.

Polycystic ovary syndrome (PCOS) involves hyperandrogenism and insulin resistance, promoting visceral fat accumulation. Affected women often have pronounced abdominal fat and digestive issues linked to low-grade inflammation.

Excess estrogen—often called estrogen dominance—can lead to water and salt retention and make the belly feel heavier. This situation can worsen in cases of liver overload or exposure to endocrine disruptors, and it may also affect bowel transit.

During prolonged stress, the body releases too much cortisol, which promotes the storage of visceral fat around organs and slows digestion—leading to gas and bloating.

Polycystic ovary syndrome (PCOS) causes excessive production of androgens (such as testosterone) and insulin resistance, reducing feelings of fullness and encouraging abdominal fat storage. This hormonal imbalance can also disrupt the gut microbiome, increasing inflammation and bloating and potentially leading to a hormonal belly.

During menopause, lower estrogen levels change how the body distributes fat, with a preference for the abdomen. Metabolism slows, muscle mass may decrease, and bowel transit becomes more sluggish—contributing to digestive discomfort.

To help you identify whether you’re dealing with temporary bloating or a true big belly caused by fat, here’s a comparison table:

If swelling persists or comes with severe abdominal pain, it’s recommended to schedule a medical consultation.

Certain everyday habits can make the issue worse. Here are the main points to watch:

• A diet high in sugars and saturated fats: processed foods, sugary drinks, and fast food promote abdominal fat storage.
• Sedentary lifestyle: without regular physical activity, metabolism slows and visceral fat accumulates more easily.
• Eating too quickly: rushed meals often lead to bloating and digestive discomfort.
• Carbonated drinks and gas-producing foods: soda, legumes, cabbage, or dairy (if intolerant) increase bloating.
• Chronic stress: it raises cortisol, stimulates appetite, and disrupts digestion.
• Gut microbiome dysbiosis: bacterial imbalance slows transit and produces gas.
• Untreated digestive conditions: IBS, constipation, and intestinal infections can increase the feeling of a bloated belly.
• Water retention: it can be worsened by hormonal variations during the menstrual cycle.
• A diet low in protein and fiber: important to maintain regular transit and avoid fat buildup.
• Certain medications: some treatments can disrupt the digestive system and cause bloating.

Many gentle, natural solutions can relieve a bloated belly and help you regain a more comfortable abdomen:

• Soothing herbal infusions: chamomile, lemon balm, peppermint, fennel, or ginger support digestion and reduce gas. Aim for 2 to 3 cups per day, especially after meals.
• Adaptogenic herbs: ashwagandha, rosemary, or clary sage—in teas or supplements—can help regulate hormones and reduce water retention.
• Abdominal massage: dilute a few drops of essential oils (peppermint, clary sage, tarragon, or lemon) in a carrier oil and massage in circular motions to support drainage and ease tension.
• Gentle physical activity: yoga, Pilates, or brisk walking stimulate transit, reduce stress, and help lower visceral fat.
• Balanced diet: prioritize fiber (brown seaweed, green vegetables), omega-3s, and low-glycemic foods to support the gut microbiome.
• Lifestyle habits: drink 1.5 to 2 L of water per day, eat slowly, avoid gluten if you suspect intolerance, and choose comfortable clothing so you don’t compress the abdomen.

SOURCES :

1. “Bloated belly – Livi Santé” — A simple explanation of the mechanisms that cause belly bloating (gas, aerophagia, constipation, intolerances). Bloated belly: what are the causes?
2. Bloating, flatulence and aerophagia – Santé.fr — Public health guide on the causes and symptoms of bloating. Bloating, flatulence and aerophagia (Santé.fr)
3. Bloated belly: causes, solutions and when to consult — Clear explanations of the main causes (diet, intestinal gas, stress) and first-line advice. Bloated belly: causes, solutions and when to consult