PMS symptoms like bloating tend to pop up during the luteal phase , which is the second half of your menstrual cycle. There are quite a few things going on during the luteal phase. It starts after ovulation when the egg begins to travel down the fallopian tube.

The corpus luteum , which is responsible for secreting hormones after an egg has been released, starts to release progesterone to prepare the uterus for implantation if conception were to occur.

Estrogen is also released but starts out slower and then rises towards the end of the luteal phase. If conception does not occur, the corpus luteum will shrink and turn into a teeny piece of scar tissue, and then your progesterone levels will take a nosedive.

This then allows your uterine lining to shed and menstruation to begin, which marks the end of the luteal phase. The fluctuations in progesterone and estrogen can cause water retention, which causes that full and bloated feeling.

When estrogen is high, many women experience fluid retention; plus, an increase in progesterone during the luteal phase can cause your digestive system to slow down, which can also contribute to bloating. When bloating comes on strong and all you want to do is live in yoga pants and stay in bed, there are things you can do.

Here are four natural remedies for period bloating relief that will help you get back to your life:. The power of nutrition is incredible, and with just a few dietary modifications prior to and during your period, you may be surprised at the relief in period bloating you'll feel.

Here are some nutrition hacks to beat period bloating. And Elix can help with your menstrual bloating. Our Cycle Balance formulas not only help balance hormones and help get to the root of all your symptoms, but the herbs in our formulas can help reduce the water retention that often leads to that uncomfortable bloated feeling—so you can feel better, faster.

In need of some natural period bloating relief right away? Try using a chasteberry tincture or sipping on some chasteberry tea.

Studies have found this berry to be incredibly beneficial for easing PMS symptoms including water retention and even cravings.

Dandelion leaf tea can also be great for period bloating. It acts as a natural diuretic to help reduce some of that uncomfortable fluid retention while also giving the body a little extra potassium boost. Even if exercise is the last thing you want to do, moving your body even just a little bit could make all the difference in how bloated you feel.

Yoga can be especially beneficial for period bloating, cramps, and irritability. Skip your morning Starbucks latte the week before and the week of your period to help reduce bloating.

Caffeine has been linked to increased PMS symptoms, including bloating. Not only that, but caffeine can lead to digestive distress, and its diuretic effects can lead to dehydration. Try swapping out your morning cup of joe for a mug of ginger or peppermint tea to help soothe an upset stomach, reduce bloating, and help you feel better.

Severe bloating is something that should be addressed by your doctor as it could be a sign that something more is going on. Ready to combat period bloating once and for all?

Try implementing these tips into your lifestyle to reduce or even prevent bloating from starting in the first place. Would you like to be featured in The Wisdom or have an idea on what you'd like to see covered? Click here to let us know!

Your cycle is uniquely yours, and your Elix treatment is no different. All you need to do is answer a few questions to help us determine what your body needs to rebalance and heal.

Products FAQs About Us Meet The Herbs Clinical Results The Wisdom icon - account Created with Sketch. If your kidneys are functioning at optimal capacity, you won't retain as much water. Either way, being hydrated and drinking a lot of water will ensure you are energized and feel good.

To increase how much water you drink, carry a bottle around with you everywhere you go. Try to fill it up a few times each day. The amount of water a person should drink every day varies. It depends on their physical health, environment, and additional factors. A good rule to follow is to drink at least eight 8 ounces glasses each day.

Most water bottles can hold up to 32 ounces of water. That means you might only have to drink two bottles a day to get to the recommended amount of water. Salt contains a lot of sodium. According to the Mayo Clinic , one teaspoon of salt has 2, milligrams of sodium.

That's a bit more than a person's daily limit of sodium. By avoiding salty foods when you're on your period, you might improve your bloating as you decrease your body's water retention. It's recommended to limit your salt intake to around 1, milligrams each day.

A lot of processed foods contain a high amount of salt and sodium. Making home-cooked meals is a great way to reduce how much salt you consume.

Additionally, when you're out shopping, look for foods that are lower in sodium. Read the labels of everything you buy to check how much sodium it has in it.

Many women crave salty foods during their periods. If you have a hankering for a salty snack, try to eat the unsalted version of the food item. If you're craving salted chips or pretzels, munch on some unsalted nuts instead.

For your meals, cook frozen or fresh lean meats. Avoid consuming sausages or deli meats. Rinse all canned foods beforehand to wash away any salt that might be present. Taking natural supplements is one of our top natural remedies for PMS bloating.

Some common vitamins and minerals that can help include:. When a woman's hormones are out of balance, it can create catastrophic effects throughout her entire body.

As a result, her PMS symptoms can increase, including bloating. The Knowell supplement was designed to support women at every stage of their journey. Whether they're trying to reduce their PMS symptoms, manage PCOS side effects, or combat hair or skin issues, Knowell is here for women every step of the way.

The supplement contains many vitamins and minerals that are great for combating bloating. It also contains additional ingredients that are beneficial for your body, including:. There are some foods and herbs that might help you reduce your water retention and bloating during your period.

Diuretics help you get rid of water and salt by causing kidney stimulation. Your kidneys then release sodium into the body's urine. Water is pulled from your blood to help concentrate your sodium levels.

This results in more urine and also decreases how much fluid you have in your blood vessels. You can purchase diuretics in pill form from your local pharmacy, but they can come with additional side effects.

Opting for eating natural diuretics is a great way to reap the benefits without encountering any of the pesky side effects. Many of these foods are great for removing fluid from your body without eliminating potassium as well. Consuming magnesium is another one of our favorite PMS bloating remedies.

Magnesium can help with a variety of PMS symptoms, including breast tenderness, fluid retention, and bloating. Taking around milligrams can help reduce your symptoms. Magnesium is a natural diuretic and can help your body shed any excess fluid it's retaining. Keep in mind you should take your magnesium dosage each day for around two cycles before you start to experience its effects.

Refined carbs, or simple carbohydrates, included refined grains and sugars. These carbs have been stripped of all nutrients, fiber, and gran. Simple carbs have a high glycemic index that results in unhealthy blood sugar level spikes.

Sometimes simple carbs can result in our bodies retaining up to 1. Avoiding simple carbs is a wonderful way to reduce your body's water retention. Swap out your refined carbs with complex ones. Complex carbs are rich in fiber and contain at least three natural sugars. Complex carbs enter the body's bloodstream gradually.

By entering the bloodstream slowly, your blood sugar won't get spiked. You can keep your cravings under control while reducing your bloating. Swapping out some processed grains for whole ones is another healthy eating choice.

PMS and bloating seem to often go hand and hand, but it's not something you have to continually suffer from. By implementing some of our PMS bloating remedies , you can reduce the amount of discomfort you experience each month from your period. Additionally, many of our remedies result in you leading a healthier lifestyle.

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Menstrual Disorders. By Carrie Madormo, RN, MPH. Medically reviewed by Chioma Ndubisi, MD. Table of Contents View All. Table of Contents. Tips to Reduce Period Bloating. Home Remedies. How Long It Lasts. When to See a Healthcare Provider. Your Period and the Menstrual Cycle.

Definition of Bloating Bloating occurs when the belly is swollen or distended. What to Eat to Reduce Bloating Changes in your diet may improve period bloating and other period symptoms. Other diet changes to try include: 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. Limit your intake of sugar, salt, and fatty foods. Avoid caffeine and alcohol before and during your period. Natural Remedies for PMS Symptoms. Everything You Need to Know About Period Flu. High fibre, low sugar. Use natural diuretics.

Move more. References: Cleveland Clinic. Family Medicine. Why You Get Diarrhea, Constipation or Both During Your Period. Digestion and Menstrual Cycle. Frazier, T. Gut microbiota, intestinal permeability, obesity-induced inflammation, and liver injury. JPEN J Parenter Enteral Nutr.

Stachenfeld, N. Sex Hormone Effects on Body Fluid Regulation. Exerc Sport Sci Rev. Mayo Clinic. Women's Health. Water retention: Relieve this premenstrual symptom. Dehnavi, Z. The Effect of aerobic exercise on primary dysmenorrhea: A clinical trial study.

J Edu Health Promot , The American College of Obstetrics and Gynaecologists. Explore more health topics Ageing Well. This water retention can lead to bloating and swelling in various parts of your body, including your abdomen, breasts, and hands. Another common cause of bloating during your period is the production of excess gas in your digestive system.

This can be attributed to the hormonal changes that occur during this time, as well as the slowing down of your digestive process. As a result, you may experience discomfort and an increase in the size of your abdomen.

Making dietary changes can play a significant role in reducing bloating during your period. Certain foods can contribute to gas production and water retention, exacerbating bloating symptoms. By avoiding these foods or minimising your intake, you can alleviate discomfort and reduce bloating.

One type of food to avoid is high-sodium foods. Sodium can cause water retention, leading to bloating. Some common high-sodium foods include processed meats, canned soups, and fast food. Opt for low-sodium alternatives and try to cook fresh meals at home to have better control over your sodium intake.

Another type of food to avoid is carbonated beverages. The carbonation in these drinks can cause gas to accumulate in your digestive system, leading to bloating.

Instead, opt for still water or herbal teas to stay hydrated and reduce bloating. While there are foods to avoid, there are also foods that can help alleviate bloating during your period. These foods have properties that can reduce gas production, promote healthy digestion, and help your body eliminate excess water.

One food group to incorporate into your diet is fruits and vegetables. They are rich in fibre, which aids in digestion and prevents constipation, a common cause of bloating.

Opt for fruits like berries, oranges, and melons, and vegetables like leafy greens, cucumbers, and bell peppers. Probiotic-rich foods can also be beneficial in reducing bloating. Probiotics promote a healthy balance of gut bacteria, which can improve digestion and reduce gas production.

Foods like yoghurt, kefir, and sauerkraut are excellent sources of probiotics that you can include in your diet. In addition to dietary changes, there are several natural remedies you can try to alleviate bloating during your period.

These remedies can provide relief and help you feel more comfortable throughout your menstrual cycle. One natural remedy is ginger.

Ginger has long been used for its digestive properties and can help reduce bloating and gas. You can enjoy ginger in various forms, such as ginger tea, grated ginger in hot water, or even ginger capsules. Peppermint tea is another effective natural remedy for bloating.

Peppermint has soothing properties that can help relax the muscles in your digestive system, reducing gas and bloating. Sip on a cup of peppermint tea after meals or whenever you experience bloating.

Making certain lifestyle changes can also contribute to reducing bloating during your period. Simple adjustments to your daily routine and habits can make a significant difference in managing bloating and its associated discomfort.

One lifestyle change to consider is practising stress management techniques. Stress can exacerbate bloating symptoms, so finding healthy ways to manage stress can be beneficial.

Engage in activities like yoga, meditation, or deep breathing exercises to help reduce stress levels.

A doctor may prescribe these if period bloating is more severe and other home treatments have not helped. Many people believe drinking more water can help to improve water retention, by improving kidney function. If this is the case, drinking more water may help to improve period bloating.

It should be noted, however, that there is no scientific evidence to support this presently. 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. Refined carbohydrates , such as white flour and processed sugars, cause spikes in blood sugar levels. This increases the level of insulin in the blood, which causes the kidneys to retain more sodium.

Increased sodium levels lead to more water retention. For those looking to reduce water retention and improve period bloating, it is best to avoid refined carbohydrates.

A study found that regular exercise might help improve PMS symptoms. As period bloating is a PMS symptom, regular exercise may help to reduce it. To stay healthy, people should aim to get 2. A study suggests the birth control pill may help improve period bloating.

However, some women report that the birth control pill makes them feel more bloated. The effect of the pill can vary from woman to woman, so it is best to discuss the birth control pill with a doctor and to try a few different types to see which one works best for managing PMS.

For most women, period bloating is unpleasant but does not stop them from being able to get on with their day. If bloating does not go away after a period, it is also a good idea to talk to a doctor.

Bloating can sometimes be a sign of a more serious health condition. 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. This article looks at some of the conditions that can cause bloating, some foods that may help or worsen symptoms, and some other tips to help reduce….

Bloating is a common problem, but certain foods and beverages may help reduce or eliminate discomfort. Read more. Some foods may help reduce period symptoms and support overall health during menstruation.

Learn more about what to eat during your period in this…. Menstruation is a natural effect of the production of an egg in the ovaries. It can cause a range of effects across the body and its systems.

Although not a typical symptom of a UTI, a person may experience bloating. Learn more about bloating and UTIs here. It might seem counterproductive to drink more water when you want to reduce your water retention. However, some people believe that drinking more water will help your kidneys function better.

If your kidneys are functioning at optimal capacity, you won't retain as much water. Either way, being hydrated and drinking a lot of water will ensure you are energized and feel good. To increase how much water you drink, carry a bottle around with you everywhere you go. Try to fill it up a few times each day.

The amount of water a person should drink every day varies. It depends on their physical health, environment, and additional factors. A good rule to follow is to drink at least eight 8 ounces glasses each day.

Most water bottles can hold up to 32 ounces of water. That means you might only have to drink two bottles a day to get to the recommended amount of water.

Salt contains a lot of sodium. According to the Mayo Clinic , one teaspoon of salt has 2, milligrams of sodium. That's a bit more than a person's daily limit of sodium. By avoiding salty foods when you're on your period, you might improve your bloating as you decrease your body's water retention.

It's recommended to limit your salt intake to around 1, milligrams each day. A lot of processed foods contain a high amount of salt and sodium. Making home-cooked meals is a great way to reduce how much salt you consume. Additionally, when you're out shopping, look for foods that are lower in sodium.

Read the labels of everything you buy to check how much sodium it has in it. Many women crave salty foods during their periods. If you have a hankering for a salty snack, try to eat the unsalted version of the food item. If you're craving salted chips or pretzels, munch on some unsalted nuts instead.

For your meals, cook frozen or fresh lean meats. Avoid consuming sausages or deli meats. Rinse all canned foods beforehand to wash away any salt that might be present. Taking natural supplements is one of our top natural remedies for PMS bloating.

Some common vitamins and minerals that can help include:. When a woman's hormones are out of balance, it can create catastrophic effects throughout her entire body.

As a result, her PMS symptoms can increase, including bloating. The Knowell supplement was designed to support women at every stage of their journey.

Whether they're trying to reduce their PMS symptoms, manage PCOS side effects, or combat hair or skin issues, Knowell is here for women every step of the way. The supplement contains many vitamins and minerals that are great for combating bloating.

It also contains additional ingredients that are beneficial for your body, including:. There are some foods and herbs that might help you reduce your water retention and bloating during your period.

Diuretics help you get rid of water and salt by causing kidney stimulation. Your kidneys then release sodium into the body's urine. Water is pulled from your blood to help concentrate your sodium levels.

This results in more urine and also decreases how much fluid you have in your blood vessels. A minimum of 2.

The birth control pill may help improve period bloating, but the effect of the pill can vary from woman to woman, with some women reporting that the pill makes them feel more bloated.

It is best to discuss the birth control pill with a doctor and to try a few different types to see which one works best for managing PMS. For most women, period bloating is unpleasant but does not stop them from being able to get on with their day.

However, if period bloating affects a woman's daily life, it is a good idea for her to speak to her doctor. If bloating does not go away after a period, or there are other symptoms relating to your periods, they could be a sign of a more serious health condition and further investigation may be required.

We would advise that you see your general practitioner and possibly obtain a referral to see Dr Gailani. Dr Gailani can offer specialised help, advice on a possible diagnosis, further investigations and suitable treatment. Open Hours Tell a Friend Referral Form. Read the latest publication of Dr Gailani in the City News Read More.

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Home » Blog » HOW TO REDUCE BLOATING DURING PERIODS. HOW TO REDUCE BLOATING DURING PERIODS Posted on : 25 September, No of views : HOW TO REDUCE BLOATING DURING PERIODS Many women experience bloating before and at the start of their period.

Severe bloating is something that should be addressed by your doctor as it could be a sign that something more is going on. Ready to combat period bloating once and for all?

Try implementing these tips into your lifestyle to reduce or even prevent bloating from starting in the first place. Would you like to be featured in The Wisdom or have an idea on what you'd like to see covered? Click here to let us know! Your cycle is uniquely yours, and your Elix treatment is no different.

All you need to do is answer a few questions to help us determine what your body needs to rebalance and heal. Products FAQs About Us Meet The Herbs Clinical Results The Wisdom icon - account Created with Sketch. Log in icon-bag Created with Sketch. Cart 0.

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Period Bloating Relief: Essential Takeaways For many of us, bloating is the worst PMS symptom and can significantly interfere with day to day life. Most women will start to feel bloated about a week before their period begins, which may last a few days into menstruation.

The power of nutrition is incredible, and with just a few dietary modifications prior to and during your period, you may be surprised at how much less bloated you feel.

What Causes Period Bloating? Hormones, Hormones, Hormones With hormonal changes often come different signs that your period is approaching. Menstrual Bloating Remedies to Feel Better Fast When bloating comes on strong and all you want to do is live in yoga pants and stay in bed, there are things you can do.

Here are four natural remedies for period bloating relief that will help you get back to your life: 1.

Make Some Diet Modifications: The power of nutrition is incredible, and with just a few dietary modifications prior to and during your period, you may be surprised at the relief in period bloating you'll feel. Enjoy more potassium-rich foods: Help balance out that fluid retention with potassium-rich foods like bananas, asparagus, cantaloupe, and apricots.

Avoid gas-producing foods: While things like broccoli, cauliflower, cabbage, and Brussels sprouts make wonderful additions to a healthy diet, during the time of the month where you are already feeling extra bloated and gassy, it may be best to pass on the cruciferous veggies and beans.

Lay low on the carbonated beverages: Skip the LaCroix sparkling water the week before your period. All the fizziness can lead to even more bloating.

Watch your sugar intake: Try your best to minimize sugar intake. Too much sugar can also make you feel more puffy than usual and can put a damper on your energy levels.

Skip the packaged foods: We know, we know. Convenience foods seem even more convenient during the time of the month where you may not feel your best. Need something in a pinch? Try blending up a nutritious smoothie using fresh fruit, dark leafy greens, chia seeds, and ginger to combat bloating and slash inflammation.

Move Your Body: Even if exercise is the last thing you want to do, moving your body even just a little bit could make all the difference in how bloated you feel. Swap Out Coffee For Herbal Tea: Skip your morning Starbucks latte the week before and the week of your period to help reduce bloating.

Also, see how a Personal Herbal Healing Formula from Elix can help ease your PMS symptoms every month. This article was reviewed by Dr. 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.

Certain gastrointestinal conditions like irritable bowel syndrome IBS can be exacerbated by PMS symptoms. You may notice that you experience bloating, constipation, and diarrhea around your period.

Talk with your healthcare provider about how to manage the symptoms. Period bloating can affect everyone differently. However, most people who experience period bloat will start to feel it about a week before their period begins.

Bloating usually resolves on its own a few days into your period. This is due to changing hormone levels. 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. Your healthcare provider may recommend taking diuretic medication around your period to relieve water retention and bloating.

Period bloating is a condition that occurs before or during your period. It causes a distended belly and an uncomfortable, tight feeling. Period bloating is believed to be caused by the hormone changes that take place each month during your period. Tips to relieve bloating include engaging in physical activity, drinking plenty of water, and managing stress.

Abdominal bloating. Physical activity and your menstrual cycle. The American College of Obstetricians and Gynecologists. Premenstrual syndrome PMS. By Carrie Madormo, RN, MPH Carrie Madormo, RN, MPH, is a health writer with over a decade of experience working as a registered nurse.

She has practiced in a variety of settings including pediatrics, oncology, chronic pain, and public health. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Use limited data to select content. List of Partners vendors. Menstrual Disorders. By Carrie Madormo, RN, MPH. Medically reviewed by Chioma Ndubisi, MD. Table of Contents View All. Table of Contents. Tips to Reduce Period Bloating. Home Remedies. How Long It Lasts.