Bloating can be a real bother during your period. Gynecologist Diana Bitner shares in Women’s Health that around 70% of women feel bloated during their cycle. This discomfort, which can range from mild to intense, comes with a feeling of a heavier belly. While it’s something many women patiently endure, there are daily habits that can help fight this bloating caused by hormonal shifts. According to psychosomatic gynecologist, Sylvain Mimoun, “A few days before your period, after ovulation, progesterone levels rise to prepare the body for a possible pregnancy. This hormone tends to relax the muscles around the intestines, slowing digestion and leading to gas buildup.”
What should you eat to avoid menstrual bloating?
To steer clear of severe bloating, Lauren Streicher, an obstetrics and gynecology professor at Northwestern University Feinberg School of Medicine, suggests cooking your own meals. “When you cook your own food, you can control the salt, which can make a big difference in managing bloating.”
Load up on potassium-rich foods – they are your allies against bloating and help reduce swelling. “Foods like bananas, tomatoes, and asparagus with plenty of potassium promote a balanced fluid level. The same goes for healthy fats like nuts and salmon. Don’t forget proteins – think chicken, fish, and tofu,” advises dietitian Isabel Smith in Women’s Health.
Sherry Ross, a Los Angeles-based gynecologist, urges to focus on foods with natural diuretic properties too. “Things like celery, cucumber, watermelon, lemon juice, garlic, and ginger act as natural diuretics and can make you feel lighter, even during your period.”
On top of that, remember to add fiber, which helps your digestion. According to Sara Twogood, an associate professor of obstetrics and gynecology of Keck School of Medicine at the University of Southern California, “Having a mix of fruits and veggies in your meals is great, but if you suddenly increase your fiber intake during your period, you might experience more bloating because your body isn’t used to it.”
