Lifestyle tips that may help relieve period bloating include exercise and dietary choices, such as eating less salt and more foods containing potassium, like bananas.

Bloating is common before and at the start of a period. Period bloating can be uncomfortable and may negatively affect self-confidence. People may feel like they have gained weight or that their stomach is swollen and sticking out. Fortunately, there are changes people can make that may reduce these symptoms.

This article offers tips that may help improve period bloating. It also explores what might be causing bloating during a period and when it is a good idea to contact a doctor.

What is period bloating?

Share on PinterestDesign by MNT; Photography by Natalia Lebedinskaia/Getty Images & Anfisa&friends/Stocksy

Period bloating is when a person feels their abdomen is heavy and swollen just before and at the start of their period.

Bloating is also one of several premenstrual syndrome (PMS) symptoms that can occur 1 to 2 weeks before a person’s period. Evidence suggests that roughly 75%Trusted Source of those who menstruate may experience PMS symptoms

Other than bloating, PMS symptoms can include:

• mood swings
• tiredness
• cramps
• acne
• food cravings
• swollen breasts
• headaches
• backaches

ADVERTISEMENT

Searching for ways to reduce bloating?

Unbloat is an all-in-one formula with 40 essential ingredients that help you fully digest the foods you eat and foster long-term digestive health.

LEARN MORE

Causes

Bloating before and during a period may result from changes in levels of the sex hormones progesterone and estrogen. This can cause the body to retain extra water, which some health experts may refer to as premenstrual water retention.

When no ovulationTrusted Source occurs, levels of progesterone decrease, causing the uterus to shed its lining, which is what causes menstrual bleeding. The drop in progesterone leads to an increase in estrogen levels, which can cause fluid retention.

Fluid, or water retention simply describes when the body is unable to regulate fluid levels. In this case, the hormonal changes cause the body to retain more water and salt. The body’s cells become swollen with water, causing the feeling of bloating.

Remedies

There are many lifestyle changes that a person can make that may help to relieve symptoms of period bloating. Additionally, tips to reduce water retention may also help.

1. Avoid salty foods

The sodium in salt can increase the amount of water a person’s body retains. Avoiding salty foods may help decrease water retention and improve period bloating.

The American Heart AssociationTrusted Source recommend people aim to limit their salt intake to 1,500 milligrams (mg) per day. Many processed foods contain salt, so cooking meals at home using only fresh ingredients is one way to avoid excess salt.

2. Eat potassium-rich foods

Eating foods rich in potassium may help reduce period bloating. Potassium may help reduce bloating by balancingTrusted Source the body’s sodium levels.

Potassium-rich foods that may reduce period bloating include:

• dark leafy greens, such as spinach
• sweet potato
• bananas
• avocados
• tomatoes

People can also consider foods, drinks, or spices that work as natural diuretics, including:

• ginger
• hibiscus
• parsley

3. Drink lots of water

The kidneys are responsible for maintaining fluid levels. Consuming sufficient amounts of water is good for kidney health and many people believe drinking more water can help to improve water retention, by improving kidney function.

Nevertheless, drinking more water improves hydration, which generally improves the way a person feels. For this reason, drinking more water is always worth a try.

4. Exercise regularly

A 2023 review found that regular exercise might help improve PMS symptoms, such as water retention. As period bloating is a PMS symptom, regular exercise may help to reduce it.

Guidelines advise that adults should aim for 150 minutesTrusted Source of moderate-intensity physical activity a week

5. Reconsider current medications

Certain medications, including high blood pressure medication (antihypertensives), corticosteroids, and nonsteroidal anti-inflammatory drugs (NSAIDs) can cause fluid retention.

A person may consider consulting a healthcare professional about alternative medications that do not cause bloating.

IBD isn’t just “a tummy thing.”

Bezzy IBD is a space for people managing all aspects of life with Crohn’s & ulcerative colitis. From discussion forums and live chats to informative articles and real-life stories, your community connects here.

LEARN MORE

Real-world advice

---

Diet & nutrition tips

---

Nightly discussions

When to contact a doctor

For most people, period bloating is unpleasant but does not stop them from being able to get on with their day. However, if period bloating affects a person’s daily life, it is a good idea for them to contact their doctor.

If bloating does not go away after a period, it is also a good idea to contact a doctor. Bloating can sometimes be a sign of a more serious health condition.

Frequently asked questions

Why do I get so bloated on my period?

An increase in estrogen in the days leading up to a period, can cause the body to retain more water and salt. Other factors, such as not drinking sufficient water and eating salty foods can also contribute towards bloating. It is also advisable to avoid foods that can make people gassy.

Can period bloating cause weight gain?

It is normal for weight to fluctuate slightly during a period. This is usually due to hormonal changes and water retention.

How much weight do people gain during period?

The amount of weight a person gains during a period can vary from person to person, due to factors such as their dietary choices and its impact on water retention. A 2023 studyTrusted Source notes that during a menstrual cycle, a person may gain 0.5 kilograms, or roughly 1 pound. However, anecdotal evidence notes that a person may gain up to 5 lbs during a menstrual cycle.

When does period weight go away?

Typically, any weight gain during a period will go away a few days after the period finishes.

Outlook

Trying one of several of the lifestyle changes mentioned in this article may help to improve period bloating.

If none of these changes help, and period bloating is disrupting daily life, then a doctor can provide further advice.

ReplyReply to allForward