Period Bloating: 5 Ways To Reduce Bloating



Getting their period is a drag for many women since it comes with so many uncomfortable and sometimes even painful symptoms.

The most uncomfortable and annoying symptom of menstruation, as well as one of the worst PMS symptoms, is bloating. Bloating causes the abdomen or other parts of the body to feel right or even swollen thanks to water retention.

It can also make it seem like the weight gain came out of nowhere, causing premenstrual syndrome (PMS).

Period bloating affects most women and it can negatively affect self-confidence in a lot of different ways, and it is one of the most physical symptoms to deal with.

Why Do You Get Bloated on Your Period?

Many experts agree, and many studies show that bloating before and during a period happens as a result of the levels of sex hormones progesterone and estrogen changing and fluctuating.

Levels of the hormone progesterone begin to fall about one week before the period starts. Lowered levels of progesterone cause the uterus to shed its lining, causing menstrual bleeding.

In addition, the same changes in progesterone and estrogen levels are going to cause the body’s retention of water and salt, causing the cells to become swollen, leaving you feeling heavy and bloated.

5 Ways To Reduce Bloating and Water Retention During Period

There are several remedies for period bloating that are likely to reduce PMS symptoms, help you get rid of the uncomfortable feeling or even prevent it in the first place.

Some of the ways to reduce or prevent bloating completely during your period and premenstrual syndrome include:

Diet Modifications

There are some modifications that you can make in your daily diet that will help improve period bloating and deal with period bloating and bloating as one of the PMS symptoms.

Some of the diet modifications that can make improve period bloating and premenstrual syndrome include:

• Avoid salty foods

Avoiding foods that contain a large amount of sodium will help you deal with bloating while you are on your period and while you are going through premenstrual syndrome.

Increased sodium levels lead to the body retaining more water and disrupt the body fluid regulation, as well as some other symptoms. When planning and making your meals, and when eating out, do your best to focus on fresh ingredients.

Avoid processed, greasy, and heavily-salted foods. A maximum target of 1,500 mg of sodium per day is advised.

• Eat more potassium-rich foods

Eating more potassium-rich foods will help reduce period bloating by decreasing sodium levels and increasing urine production.

Potassium-rich foods that you can easily add to your diet during your period include bananas, avocados, spinach, sweet potato, and tomatoes.

• Avoid refined carbohydrates and processed foods

Staying away from refined carbohydrates and processed foods, such as white flour and processed sugars, is a very smart decision when you are on your period because refined carbohydrates can cause spikes in blood sugar levels.

Increased blood sugar levels will increase the level of insulin in the blood, which will cause the kidneys to retain more sodium, leading to fluid retention and that uncomfortable bloating feeling.

Also, if you experience craving as one of your PMS symptoms or if you are craving some junk food during your period (as many women do), make sure to opt for smaller portions that will satiate you and satisfy that craving without making you bloated and uncomfortable.

Try Natural Diuretics

If you are looking to relieve period bloating and other PMS symptoms, you should consider eating more natural diuretics that are going to increase urine production to get rid of water, which is going to help reduce water retention.

Less water retention in the body means less of that uncomfortable, bloated, tight feeling in the stomach and abdominal area. Many different kinds of foods can act as a natural diuretic, but some of the most popular and widely-used options are peaches, cucumber, leeks, ginger, garlic, asparagus, parsley, celery and pineapples.

If you are not interested in eating any of the natural diuretics, do not worry because they are also available in pill form. A doctor can prescribe these pill diuretics if period bloating is more severe and other home treatments have not been able to relieve the symptoms of your menstrual cycle and reduce period bloating.

Drink Plenty of Water

Drinking a lot of water during the day and doing your best to stay highly hydrated might seem counterintuitive when you experience bloating, but that is far from the truth.

In fact, drinking more water is often recommended for period bloating. Drinking more water is going to increases urine production, which is going to help with stubborn period bloating and improving kidney function.

Staying hydrated also improves the way a person feels in general, and it can help with period headaches, which are another uncomfortable period symptom, so make sure to drink lots of water.

Stay Active and Exercise Regularly

Several peer reviews studies have shown that regular exercise will help improve the majority of PMS and menstrual symptoms, which means that bloating is included in that uncomfortable bunch.

A general recommendation is a minimum of two and a half to three hours of exercise per week, but you can customize this based on your own likes, needs, and abilities.

All that matters is staying active and keeping moving your body, doing the activities you enjoy with people you like.

Consider Using a Birth Control Pill

Taking birth control in pill form has been shown to control period bloating for many women. However, taking birth control pills can also have the opposite effect, making some women even more bloated than before.

It takes some time to get the birth control right, and it might take a few different tries to find the option that works best for you.

Your best bet is to discuss the birth control pill options with a doctor and to try a few different types until you find the one that manages PMS and period symptoms for you.

When To See a Doctor About Period Bloating and Premenstrual Syndrome?

Unfortunately, cramping and bloating are typical symptoms for the majority of women that menstruate, and there is nothing to do but try to reduce the symptoms until that time of the month is gone.

However, if your pain is extreme and paired with excessive bleeding, fever, or feels suddenly worse than ever before, make sure to schedule an urgent visit with your healthcare provider.


Bloating is a symptom of a period that many women have to deal with on a monthly basis. Apart from being uncomfortable, bloating is not dangerous or harmful.

There are some small lifestyle changes you can make in order to make bloating more bearable and less uncomfortable. However, if the period bloating is disrupting your daily life, make sure to visit a doctor.