Table of Contents

• What is Period Bloating?
• How Do You Deal With Period Bloating? 
• 6 Tips to Reduce Period Bloating
• When and Why Does Bloating Occur?
• When Should You See a Doctor?
• Don’t Let Period Discomfort Get in The Way

Menstrual bloating is an all-too-common symptom of premenstrual syndrome (PMS) that can leave you feeling uncomfortable and frustrated. This sensation of fullness, tightness, or swelling in the abdomen and other parts of the body is primarily driven by hormonal changes. 

Fortunately, there are evidence-based ways to reduce period bloating, ranging from dietary adjustments to physical activity and mindful hydration. In this article, we’ll explore some of the most effective remedies. 

What is Period Bloating?

Period bloating is the feeling of tightness, heaviness, or swelling in the abdomen or other areas of the body that many individuals experience in the days leading up to their period.

It’s often accompanied by water retention, making you feel like you’ve gained weight even though no significant fat gain has occurred.

Is Period Bloating Normal?

In a nutshell: yes, menstrual bloating is a normal and common symptom of PMS.

According to research, nearly 90% of women experience physical or emotional PMS symptoms, including bloating, cramping, and mood swings. 

These symptoms result from hormonal fluctuations that occur during the luteal phase of the menstrual cycle.

How Do You Deal With Period Bloating?

Period bloating, while uncomfortable, is manageable with strategic lifestyle adjustments. 

Currently, there are six most common remedies for menstrual bloating:

1. Focusing on a low-sodium diet rich in fresh, whole foods.
2. Staying well-hydrated with plenty of water.
3. Avoiding caffeine and alcohol, which can worsen bloating.
4. Engaging in regular exercise to support circulation and digestion.
5. Considering medications or supplements for severe symptoms.
6. Reducing stress through relaxation techniques and mindful eating.

Now, let’s focus on each of these tips in more detail. 

6 Tips to Reduce Period Bloating

#1 Focus on a Low-Sodium, Nutrient-Rich Diet

Excess sodium can cause your body to retain more water. Research shows that water retention is one of the most common causes of bloating. 

High sodium intake, in turn, is associated with the consumption of processed foods, a.k.a., foods that have been altered in some way during production and preparation (like bread, bacon, or cheese).

While not all processed meals are bad for you, diets high in processed foods often exceed the recommended daily sodium limit of 2,300 mg, with some processed snacks containing nearly that amount in a single serving. So, if you want to avoid extra discomfort during your period, stay away from ultra-processed foods that retain water in your body.  

Here’s what you can eat instead:

• Fresh fruits and vegetables: High in potassium, which helps balance sodium levels and reduce water retention. Examples include bananas, oranges, and leafy greens.
• Whole grains: Foods like brown rice, quinoa, and oats are rich in fiber, which promotes healthy digestion and reduces bloating.
• Lean proteins: Options such as chicken, turkey, or plant-based alternatives provide essential nutrients without contributing to inflammation.
• Healthy fats: Nuts, seeds, and avocados help regulate hormones, which can minimize PMS symptoms.

Pro Tip: Meal prep at home to control your sodium intake and avoid hidden salts often found in restaurant-prepped or prepackaged meals.

#2 Stay Hydrated

Drinking plenty of water may seem counterintuitive when you’re feeling bloated, but it’s essential for flushing out excess sodium and improving digestion. Dehydration can actually worsen water retention as your body tries to hold onto fluid.

While water needs vary, aim for approximately 10–11.5 cups (80-92 ounces) per day. This amount may increase based on activity level, body weight, and climate.

Tip from our expert, Dr. Natasha Lowe Osho: “I usually recommend drinking half your weight daily. For example, if you weigh 150 lbs, then you should drink a minimum of 75oz of water each day.”

Helpful hacks to consider:

• Carry a reusable water bottle to track your intake.
• Add lemon, cucumber, or mint for flavor and additional digestive benefits.
• Drink water consistently throughout the day rather than all at once.

#3 Avoid Caffeine and Alcohol

Caffeine and alcohol are known to dehydrate the body, which can lead to bloating and worsen PMS symptoms. They can also irritate the gastrointestinal tract, contributing to discomfort.

Better alternatives:

• Swap coffee for green tea, which contains less caffeine and offers antioxidants that may reduce inflammation.
• Try herbal teas like peppermint or ginger, both known for their soothing effects on digestion.
• Instead of alcoholic beverages, consider sparkling water with a splash of fruit juice for a festive, hydrating option.

#4 Exercise Regularly

Physical activity enhances circulation, stimulates digestion, and helps reduce water retention. 

Research shows that even light physical activity can significantly reduce PMS symptoms, including bloating and fatigue.

Regular exercise has also been shown to improve mood and lower stress, both of which can exacerbate bloating, so even light to moderate physical activity (compatible with your well-being and physical state) can go a long way in reducing period bloating. 

Recommended physical activities:

• Aerobic activities: Aim for 150 minutes of moderate activity (e.g., brisk walking, cycling) or 75 minutes of vigorous activity (e.g., running, HIIT) per week.
• Strength training: Include weightlifting or bodyweight exercises 2–3 times a week to regulate hormones and improve overall body composition.
• Yoga: Certain poses, like child’s pose or twists, can specifically target bloating and improve digestion.

Should I Exercise During My Period?

Today, there is no evidence that doing physical exercise during your period causes body distress, so you’re free to stick to your routine during the first days of the menstrual cycle. 

Research even indicates that regular exercise during menstruation can help alleviate common symptoms like cramps, bloating, and mood changes. 

However, it’s important to listen to your body and adjust workout intensity as needed. Some women may feel more fatigued or experience heavier flow during certain exercises. 

Focus on gentle, low-impact movements during the first few days when symptoms are typically most intense, then gradually increase intensity as comfort allows. You can also try specific yoga poses to alleviate period cramps.

Always stay hydrated and avoid inverted yoga poses during menstruation.

#5 Consider Medications or Supplements

If lifestyle changes aren’t enough to reduce bloating, certain medications or supplements may help:

• Calcium: ACOG suggests calcium supplementation of 1000-1200mg/day in adults to help manage physical and mood-related PMS symptoms.
• Diuretics: These medications can reduce fluid retention, but they should only be used under a doctor’s supervision. You can also have foods that provide a diuretic effect such as bananas, parsley, watermelon, spinach, celery, oranges, beets, pineapple, and avocado.
• Birth control: Hormonal contraceptives can stabilize estrogen and progesterone levels, reducing bloating and other PMS symptoms for some individuals.
• Magnesium and Vitamin B6: These supplements have been shown in small studies to reduce water retention and improve PMS symptoms.

Important: Always consult with a healthcare provider before starting any new medication or supplement to ensure it’s appropriate for your needs.

#6 Reduce Stress Through Relaxation Techniques

Stress can elevate cortisol levels, which may worsen PMS symptoms, including bloating. Incorporating relaxation techniques into your daily routine can support hormonal balance and improve digestion.

Effective techniques:

• Mindful eating: Focus on eating slowly and chewing thoroughly to support proper digestion.
• Meditation or deep breathing: Dedicate 5–10 minutes daily to reduce stress and calm your nervous system.
• Yoga or tai chi: Gentle movements can reduce physical tension and promote better circulation.

When and Why Does Bloating Occur?

Bloating typically occurs during the luteal phase of the menstrual cycle, which is 1–2 weeks before your period begins. This phase is marked by rising estrogen levels and a drop in progesterone, which can lead to water retention, slower digestion, and gastrointestinal discomfort.

When Does Bloating Go Away?

For most people, bloating resolves within the first few days of menstruation. As hormone levels stabilize and your body releases excess water, the sensation of fullness subsides.

When Should You See a Doctor?

Mild bloating is normal, but you should seek medical attention if:

• Bloating persists beyond your period.
• It is severe enough to interfere with daily activities.
• You experience additional symptoms like extreme pain, fever, or significant weight changes.

Persistent or severe bloating may signal conditions like endometriosis, polycystic ovary syndrome (PCOS), or irritable bowel syndrome (IBS).

Don’t Let Period Discomfort Get in The Way

While uncomfortable, menstrual bloating is a manageable symptom of the menstrual cycle. Dietary adjustments, regular exercise, and stress management can significantly reduce its impact. 

If lifestyle changes aren’t enough, consult a healthcare provider to explore other treatments. By understanding your body and implementing these tips, you can feel more comfortable and in control throughout your cycle.