Say No More To Period Bloating

no more period bloating

Bloating is just one of the many symptoms of PMS. It occurs when a woman feels her abdomen is heavy and swollen before and during her period. Period bloating is unpleasant and can have a negative impact on self-esteem. Women may think that they have gained weight or that their stomach has swollen and protruded. It is uncomfortable mentally as is it physically. You may not be able to prevent bloating completely, but there are some home-based treatments you can try to reduce it.

Choose foods that are high in protein and potassium.

Fill your plate with ingredients that will not cause you to puff up. “High-potassium foods like bananas, cantaloupe, tomatoes, and asparagus help promote a good fluid balance,” says Isabel Smith, RD, a dietitian and fitness expert in New York City. “The same is true for healthy fats like chia, nuts, and salmon.”  

Another safe bet is protein, which includes chicken, fish, and tofu. “Natural diuretics such as celery, cucumbers, watermelon, lemon juice, garlic, and ginger will also make you feel lighter on your feet, even during your period,” says Sherry Ross, MD, an ob-gyn and women’s health expert at Providence Saint John’s Health Center in Santa Monica.

Give yourself a break from salty foods

The sodium in salt can cause a person’s body to retain more water. Avoiding salty foods may help reduce water retention and reduce bloating during your period.

The American Heart AssociationTrusted Source recommends that people limit their daily salt intake to 1,500 milligrams (mg). Because many processed foods contain salt, preparing meals home with only fresh ingredients is one way to avoid excess salt.


Although alcohol and caffeine are tasty,  according to experts, they contribute to bloating and other premenstrual syndrome symptoms (PMS). Drink more water instead of these beverages.

It is best to drink plenty of water in the days leading up to your period. Carry a water bottle with you and aim to fill it up several times per day. There is no universal recommendation for how much water to drink each day. The amount varies from person to person and is affected by factors such as the environment, personal health, and other factors. A good rule of thumb is to drink at least eight 8-ounce glasses of water per day. Many reusable water bottles are 32 or 24 ounces in size. So, depending on the size, you may only need 2 to 3 bottles per day to get your 64 ounces.

Silver, N. (2020, March 20). Period bloating: 5 ways to manage bloating. Healthline. Retrieved July 21, 2022, from 

MediLexicon International. (n.d.). Period bloating: Causes and remedies. Medical News Today. Retrieved July 21, 2022, from 

Jenn Sinrich Jenn Sinrich is an experienced writer, Emilia Benton Emilia Benton is a Houston-based freelance writer and editor., & Alexis Jones Assistant Editor Alexis Jones is an assistant editor at Women’s Health where she writes across several verticals on (2021, November 2). Keep up the gentle workouts during your period to help nix painful bloating. Women’s Health. Retrieved July 21, 2022, from 

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