Reduce Period Bloating

Definition of Bloating

Bloating occurs when the belly is swollen or distended. It can cause an uncomfortable feeling of tightness. Bloating may be caused by several factors including constipation, swallowing air, irritable bowel syndrome, gastroesophageal reflux, and digestion problems. Rarely, certain cancers may lead to bloating as well.

Symptoms

Period bloating is very common. In fact, over 90% of people who menstruate report experiencing symptoms like bloating before or during their periods. PMS symptoms can begin any time after your first menstrual period, but usually by your early 20s. Some women experience more severe symptoms in the late reproductive years.

Common symptoms of period bloating include:

Distended belly
Tight or full feeling

Other common period symptoms include:

Headache
Fatigue
Mood changes
Cramping pain
Lower back pain
Breast tenderness
Food cravings

Tips to Reduce Bloating

Fortunately, there are steps that you can take to reduce period bloating, which include:

Physical activity: Getting regular physical activity has been proven to relieve PMS symptoms like bloating. Aim to exercise most days of the month.
Diet: Avoid foods that can cause or worsen bloating. Stay away from foods that contain caffeine, salt, or sugar right before and during your period.
Eat slowly: Eating too quickly can lead to swallowing air, which causes bloating. Try to slow down at meal times and avoid chewing gum and carbonated drinks, as these foods can also result in swallowing air.
Sleep: A lack of sleep has been linked with increased PMS symptoms. Aim for seven to nine hours of uninterrupted sleep if possible.
Stress reduction: Women who report feeling stressed are more likely to experience PMS symptoms. Try relaxation techniques like yoga, meditation, and massage to improve your symptoms.
Avoid tobacco: Smoking may worsen PMS symptoms like bloating.

Why Bloating Happens

When it comes to just about any period symptom, you can blame it on the hormones. Changing hormone levels leads to a variety of changes in the body. Each month that you do not become pregnant, your body’s estrogen and progesterone levels fall significantly. This rapid decline in hormones can lead to water retention and bloating. After a few days of your period, these hormones start to increase again, relieving most period symptoms.

Risk Factors

Most people who menstruate experience symptoms around their periods. The following risk factors can increase your chances of period bloating:¹

Age: Women in their 30s are more likely to experience period symptoms. These symptoms may worsen with age as well. This is because of the hormone changes that take place as the body prepares for perimenopause and menopause.
Stress: Women who report high levels of stress are more likely to have period symptoms like bloating.
Health history: A history of postpartum depression has been linked to an increased risk of monthly PMS symptoms.
Family history: A family history of is depression associated with a higher risk of PMS symptoms.
Diet: A diet high in salt and processed/fatty foods causes water retention and bloating.
Smoking: Tobacco use can worsen bloating and other PMS symptoms.

Certain gastrointestinal conditions like irritable bowel syndrome (IBS) can be exacerbated by PMS symptoms.¹ You may notice that you experience bloating, constipation, and diarrhea around your period. Talk with your healthcare provider about how to manage the symptoms.

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Home Remedies

If you have tried to improve period bloating with lifestyle changes and are still uncomfortable, you may be considering a home remedy. It’s important to note that you should always talk with your healthcare provider before beginning a new dietary supplement. Home remedies that may improve period bloating include:

Water: Staying hydrated is a simple way to improve bloating. Drinking an adequate supply of water can help to improve water retention and prevent constipation. Constipation is a common cause of bloating.
Vitamin B6: Taking a vitamin B6 supplement may ease bloating during your period. Vitamin B6 can be found in fish, poultry, potatoes, certain fruits, and fortified cereals.¹
Magnesium: A magnesium supplement may decrease water retention during your period and improve bloating symptoms.⁵

What to Eat to Reduce Bloating

Changes in your diet may improve period bloating and other period symptoms. Consider eating six small meals rather than three large ones. This could help to reduce bloating and keep your blood sugar levels stable throughout the day. Other diet changes to try include:⁵

Choose fiber-rich foods like vegetables, fruits, and whole grains to prevent constipation. Avoid fiber supplements as these can lead to more bloating.
Eat complex carbohydrates to give your body energy and fiber throughout the day. Examples include whole-grain bread and cereal, brown rice, and barley.
Make sure you’re getting enough calcium with foods like yogurt, cheese, and leafy green vegetables.
Limit your intake of sugar, salt, and fatty foods.
Avoid caffeine and alcohol before and during your period.

If period bloating has become so severe that lifestyle changes do not help and you are unable to keep up with your daily activities, talk with your healthcare provider or gynecologist. They will likely ask you to keep a symptom diary to understand when the bloating starts and what (if anything) helps it