Feeling Bloated on Your Period? Here's Why and What You Can Do!

Feeling Bloated on Your Period? Here's Why and What You Can Do!

Period bloating is pretty common when you’re bleeding! You feel full and lethargic and your perfect-fit jeans are suddenly just an abomination! But understanding why it happens can help manage and alleviate this discomfort, and so we did some research and gathered to help alleviate the “I feel fat” downer:

 “Why Am I Bloated?”

Days leading up to your period & during your period, your body goes through a wide range of hormonal fluctuations. This can often cause digestion issues.

A week before your period is when your estrogen & progesterone levels start showing a gradual decline, which triggers your period ultimately.

Since your gastrointestinal tract is LOADED with estrogen & progesterone receptors, the fluctuation in these hormones affect your digestive system in 2 ways:

  • They slow down your metabolism, your digestive processes, as well as bowel movements causing you to bloat & constipate more than you normally would
  • They also control fluid regulation in your body, which means your body is holding onto a lot more water to avoid dehydration & loss of electrolytes

Diet matters

We have all been there - PMS often tempts us to indulge in an extra bit of junk; sweet & salty, both! But often, excessive sugar can cause inflammation in the gut, which worsens the bloat.

Excessive sodium, on the other hand, can cause your body to hold onto even more water - making you feel more bloated.

But what happens after?

Now — don’t shoot the messenger, but when you get your period, your uterus releases an enzyme, called Prostaglandins. Prostaglandins are basically what are causing all those uncomfortable-to-insane-ranging cramps! 

Their main job is to cause muscle contractions in the uterus, which help shed the lining, resulting in your period! But, as a side effect, it ends up causing contractions in your lower abdomen too, causing a lot of the waste to finally get cleared off. 

Explains why you run to the washroom more often, once your period starts! 

While it can be difficult to control your hormonal fluctuations and the bloating & digestive issues they cause as a bi-product, there are remedies you can apply to help yourself!

  1. Stay Hydrated: 

Do the basics – drink at least eight glasses a day, and ditch the packaged fruit juices that claim to be “real and fresh” for homemade fresh juices or coconut water. Caffeine can worsen bloating too, so try to replace your morning coffee with a herbal tea! 

Staying hydrated can help flush out excess sodium and reduce water retention. 

  1. Potassium-Rich Foods: 

Potassium helps regulate your sodium levels which in turn affects the water your body holds onto. Your best bet? Bananas, leafy greens, avocados and tomatoes! They’re super rich in potassium and help counteract the bloating!

  1. Herbal Remedies: 

Some ingredients in your kitchen, such as ginger, peppermint, turmeric & fennel have natural anti-inflammatory properties and can help ease inflammation in your gut and relieve bloating & pain. Boil them to make a soothing herbal tea that also aids digestion!

  1. Exercise Regularly: 

No brainer, right? Regular workouts can help stimulate bowel movements and ease bloating. And you don’t need them to be too strenuous, especially on day 1 & 2 of your period– brisk walking, yoga, or cycling can be moderate workout regimes that help with bloating & cramps. 


Managing your period might feel like a dreaded experience with the symphony of hormones playing with your insides, BUT there are tools to help. Good food, adequate water, sleep & exercise are foundational pillars that help. 

Just remember - stay hydrated, maintain a balanced diet, and prioritise self-care to manage period bloating effectively. Wear comfy clothes (cue to ditch the jeans) and comfy period panties!

But if symptoms persist or become severe, consult a doctor for personalised guidance.


All sources are articles either written or reviewed by MDs






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