Bloating vs. Puffiness. Yes, Theres a difference.

Written By Sadie Carlsen

There’s a difference between bloat and puffiness—and your body knows it. If you’ve been feeling swollen, tired, or like weight just won’t budge, this might be the place to begin.

It’s the week after the 4th of July and I am just getting back into the swing of things. I have noticed a common theme circulating around social media and its an important topic I wanted to talk about, and that is lymph stagnation and why that is a crucial component for women’s health.

The lymphatic system is an often overlooked body system but from a functional perspective, its gives providers subtle clues into how well youe body is detoxing. Soo, let’s dive in:

If you’ve ever felt swollen after a walk, noticed tenderness in your underarms or groin, or felt like weight just won’t budge despite your efforts, it might not be fat. It might be fluid. More specifically: lymphatic stagnation.

What is the Lymphatic system?

The lymphatic system is a vital part of your immune and detox pathways. It runs just beneath the skin and acts as a second circulatory system—moving waste, toxins, and excess fluid out of your tissues and into your bloodstream for elimination.

Unlike your blood, which is pumped by your heart, your lymph doesn’t have a central pump. It relies on movement, breath, hydration, and mineral balance to keep flowing.

When it slows down? You notice it.

  • Swollen feet after walking

  • Hormonal acne or congestion

  • Puffiness in the belly, hips, or breasts

  • Tender underarms or inner thighs

  • Weight that won’t move

  • Postpartum fluid retention

These are not just cosmetic concerns—they’re messages. And the lymph system also plays a major role in inflammation and healing.

Bloat vs. Puffiness — What’s the Difference?

Though they’re often used interchangeably, bloat and puffiness reflect very different internal dynamics.

Bloating typically involves the GI system—a feeling of fullness, gas, or distention that comes from the gut. It’s often linked to food intolerances, sluggish digestion, or microbiome imbalance.

Puffiness, on the other hand, is fluid-related. It shows up in soft tissues—like the face, underarms, breasts, or ankles—and often points to lymphatic stagnation. It can be hormonal, inflammatory, or a result of poor lymph flow, especially postpartum or during stress.

Knowing the difference allows us to better understand what your body is trying to communicate—and how to support it.

Why It Matters, Especially for Women

Women tend to carry more lymphatic fluid around the hips, thighs, and breasts due to hormonal and structural design. Pregnancy, postpartum shifts, hormone fluctuations, sedentary work, and chronic stress all impact lymph flow.

What often gets mistaken for weight gain can actually be inflammation and stagnation. If you’re cycling through detoxes, workouts, or calorie-cutting with no results, supporting your lymph may be the missing link.

What You Can Do

After researching and experimenting with protocols that felt both effective and doable, I created the 3-Day Lymph + Fluid Reset. I’ve tested it myself over the past few months, and noticed changes in my face, muscle definition, and my stomach (my personal trouble zone).

I even felt a bit “ick” on day 2—which I chalk up to my body finally mobilizing the stagnation and detoxing properly. By day 3, I lost 3 pounds and felt genuinely lighter.

This gentle protocol is something I use in clinical care to support:

  • Puffiness

  • Hormone flow

  • Postpartum healing

  • Fatigue and inflammation

It includes:

  • Morning hydration and minerals

  • Breathwork and light movement

  • Midday cucumber water + grounding meals

  • Evening castor oil therapy

And yes—the benefits are pretty noticeable and fast.

This reset is free, simple, and designed with your real life in mind.

Here is a short, simple version of my 3-Day Lymph + Fluid Reset. It is is a simple, science-backed place to begin. It’s free, easy to follow, and designed with the female body in mind. I would love to hear your feedback on how well it has worked for you, what you liked or didn’t like.

3 Day Lymph + Fluid Reset Guide : Here

Of course, I do want to mention that it is important to meet with a provider who understand the role of lymph stagnation in inflammation, hormone imbalance and is adept at understanding the root cause of your symptoms to curate a functional protocol to the needs of your body, lifestyle and habits.

Want to go deeper? Explore the care packages I’ve created for each season of womanhood — from hormone harmony to postpartum restoration.

✨ See All Services If you want to dive deeper into my offerings.

To good health,

Sadie, NP

FunctNP Functional Medicine

Sadie Carlsen