Did you know that period bloating affects as many as 75% of women? So, if you feel puffy or swollen before and during menstruation, you're definitely not alone! While this common PMS symptom is incredibly frustrating, there are plenty of specialised products that can help, like those in our Vaginal Health Collection.
Regardless of the severity of your symptoms, understanding what's happening inside your body can make a significant difference. In this article, we break down why period bloating happens, how long it usually lasts, and research-backed methods that offer relief.
Why Does Period Bloating Happen?
Period bloating mostly comes down to the hormonal storm that rolls in just before your period. Alongside bloating, you may experience other PMS symptoms, such as cramps, tiredness, acne, mood swings, swollen breasts, and food cravings.
Let's take a closer look at some of the main culprits responsible for bloating before and during your menstruation phase.
Rising estrogen levels
In the days leading up to your period, your estrogen levels rise. This hormone can cause your body to retain more water and salt than usual, creating that familiar unpleasant swollen or "tight" feeling. Swelling can also occur in your breasts, hands, and feet.
Falling progesterone levels
Progesterone drops sharply just before menstruation. This sudden change can slow digestion slightly, contributing to abdominal fullness and gasiness. A slower-than-usual digestive system means food stays in your belly for longer.
Water retention & sodium sensitivity
Hormonal fluctuations affect your kidneys, making them hold onto more water than usual. On top of that, many people become sensitive to salty foods during premenstrual syndrome. So if you're craving chips or takeout, think twice, as salted snacks could worsen your bloating symptoms.
Digestive changes
The natural chemicals released at the start of your period, called prostaglandins, help your uterus contract to shed the uterine wall. These chemicals can also irritate the digestive tract, causing abdominal bloating, gas, and even loose stools.
Before your period, the dramatic drop in progesterone can lead to temporary constipation, resulting in an uncomfortable, bloated feeling. Once your period begins, uterine contractions usually stimulate the bowels and get things moving again.
Food cravings
Many people reach for carbs, sugar, and other comfort foods before and during their period. These cravings often happen because serotonin dips and cortisol rises just before your period, which can make your body seek out quick snacks.
These cravings are completely normal, but any dietary shifts can contribute to temporary bloating. Carbs, in particular, increase glycogen storage, which holds onto water and creates a feeling of puffiness.
How Long Does Period Bloating Last?
It differs from person to person. Most people experience period bloating anywhere from a few days before their period to the first 2-3 days of bleeding. If you're lucky, your bloating will subside as soon as your flow becomes regular, but symptoms can linger towards the end of your period, too.
If bloating lasts much longer than your period or feels extreme, you should consider making an appointment with your healthcare provider.
What You Can Do to Reduce Period Bloating
Hormones are behind all menstrual symptoms (including bloating), but that doesn't mean you're powerless. Let's look at some of the evidence-based ways to relieve period bloating:
1. Adjust your diet
You don't need a strict diet; small tweaks can make a big difference:
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Avoid salty foods a few days before your period to help prevent water retention.
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Eat more potassium-rich foods like bananas, avocados, and sweet potatoes to regulate sodium and reduce bloating and puffiness.
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Eat magnesium-rich foods like pumpkin seeds, almonds, and spinach to help reduce period-related swelling.
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Avoid carbonated drinks.
If you want additional support for digestive comfort, consider our Daily Maintenance Collection.
2. Prioritize hydration
It may sound counterintuitive to drink plenty of water when you're already feeling bloated. However, water can help flush out excess sodium and keep digestion moving at a steady pace.
Aim to sip consistently, especially during PMS week. Most experts suggest aiming for roughly 8–10 glasses a day, plus water-rich foods like cucumber or watermelon.
3. Exercise lightly
Gentle physical exercise helps with circulation and digestion. Try:
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Walking
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Low-impact Pilates
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Yoga
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Light cycling
Try to move for at least 30 minutes a day during your PMS window to keep digestion active and decrease water retention. The bonus? Movement can also help ease cramps.
4. Focus on your gut health
Your gut microbiome plays a significant role in digestion, inflammation, and even water retention, so maintain a healthy balance of "good" bacteria to reduce stomach bloating.
Products like Good Girl Probiotics® can address gut and vaginal microbiome health simultaneously. For more on this topic, check out the following blogs:
5. Limit caffeine and alcohol
Caffeine is known to irritate your digestive tract, leading to gas or swelling. Alcohol is also an irritant and can cause dehydration, making your body retain more water than usual. It's best to be extra mindful about your beverage choices around your PMS window if you want to reduce period bloating.
6. Support your vaginal microbiome
During menstruation, hormonal shifts can cause imbalances in your vaginal pH levels and microbiome. If you notice odor or unusual discharge around your menstrual cycle, gentle pH-supporting products could help you feel more comfortable.
Explore:
7. Try heat therapy
Heat therapy can work wonders to improve period bloating and ease cramps. Try a warm bath, heating pad, or warm compress applied to your lower abdomen to help relax your muscles and relieve pressure.
8. Reduce stress
Stress increases cortisol, and high cortisol levels can cause your body to hold onto more water. Consider simple de-stress habits like:
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Box breathing
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Gentle stretching
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A warm shower
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Journaling
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Listening to calming music
Practice relaxation techniques daily to lower your cortisol. Other helpful activities include yoga, deep-tissue massage, or aromatherapy.
9. Increase your magnesium intake
Magnesium helps regulate fluid balance and may ease PMS-related swelling. Spinach, nuts, beans, potatoes, and brown rice are great natural sources, or you could take magnesium supplements.
10. Try targeted bloat support supplements
If you want a little extra help, targeted supplements are reliable and effective. Bye Bye Bloat, formulated with ingredients like organic ginger, organic dandelion root, and enzymes, supports digestion, eases water retention, and reduces bloating.
For additional gut support, pair it with Sparkle Fiber, a gentle, plant-based fiber blend that helps keep everything moving smoothly.
When You Should See a Doctor
While period bloating is normal, you may want to discuss persistent discomfort with a medical professional. Look out for:
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Bloating that lasts longer than one full menstrual cycle
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Severe pain alongside bloating
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Sudden changes in your period
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Gastrointestinal symptoms that worsen significantly around menstruation
Conditions like endometriosis, irritable bowel syndrome, and PCOS can sometimes mimic or intensify PMS symptoms.
FAQs
Can certain foods make period bloating worse?
Yes. Salty foods, sugary snacks, processed foods, and carbonated drinks can all worsen fluid retention and digestive bloating.
What other symptoms are associated with premenstrual syndrome?
Leading up to your period, you may experience tiredness, irritability, swollen breasts, brain fog, headaches, skin changes, and other symptoms.
Closing Thoughts
Period bloating is uncomfortable, but it's also manageable with the right techniques. By combining gentle movement, the right diet, and mindful self-care, you can reduce your monthly puffiness and feel more like yourself.
If you want additional support throughout your cycle, Love Wellness's doctor-developed products can help. Check out our Vaginal Health, pH Maintenance, and Daily Maintenance collections to feel your best, every month! Not sure where to start? Our Vaginal Health Kits pair complementary products for targeted support.