how to avoid menstrual bloating

Menstrual bloating is a painful and embarrassing problem for many girls.

Fortunately, there are steps that you can take to prevent menstrual bloating, including eating a healthy diet, exercising regularly, and drinking lots of water.

In this blog post, we will explore the causes of menstrual bloating and share tips on avoiding menstrual bloating.

What is menstrual bloating, and what are the causes of it

Menstrual bloating is a common symptom during a woman’s monthly period.

During menstruation, a woman’s body produces more estrogen and progesterone, which expands her uterus and causes her abdominal area to swell.

This bloating often occurs in the abdominal area, but it can also happen in the breast area, back, and chest.

Some women may experience bloating for a few days before their period, while others may experience bloating only during their period.

Menstrual bloating is caused by changes in the hormones that control a woman’s menstrual cycle, which several different things can cause.

Some women may experience bloating due to stress caused by a constant increase in estrogen and progesterone levels.

Other women may experience bloating due to diet, which can be caused by overeating food, eating the wrong foods, or drinking too much caffeine or alcohol.

The symptoms of a bloated belly while on your period include:

  • A feeling of fullness and thickness
  • A sense of discomfort in the abdomen, lower back, and pelvis
  • Bloating with gas
  • Bloating of the breasts, with or without tenderness
  • Bloating with fatigue

There is a range of medical indications that result in the bloating you have during your periods, including:

  • Irritable bowel syndrome (IBS)
  • Gastroenteritis
  • Coeliac disease
  • Diverticulitis
  • Diverticulosis
  • Ulcerative Colitis
  • Ulcerative colitis

However, in most cases, there are things you can do to help reduce your bloating.

How to treat menstrual bloating and reduce the symptoms

If you suffer from menstrual bloating, it’s most likely due to the hormonal changes you experience during your period.

During this time, your abdomen bloats due to increased fluid in your abdominal cavity, which causes your stomach to distend.

Unfortunately, there’s no known cause of menstrual bloating, so it’s hard to predict or prevent it.

However, there are some things you can do to reduce it.

  1. Try eating fewer meals.
  2. Select foods low in fat and fiber.
  3. Eat foods rich in sodium and potassium, like bananas and potatoes, as high sodium levels can help reduce bloating, while high potassium levels can encourage bloating.
  4. Avoid eating dairy products and celery, as they tend to cause bloating.
  5. Eat more carbonated drinks like sodas.
  6. Eat more fluid.
  7. Try drinking more water.
  8. Avoid eating refined carbohydrates, like white bread.
  9. It may be a good idea to try eating smaller meals throughout the day – that way, your stomach may digest food better.
  10. Try to reduce gas-producing medications.

Some medications can cause bloating, like the following:

  1. Benzodiazepines (Valium, Librium)
  2. Anti-anxiety drugs
  3. Pain medications
  4. Sedatives
  5. Antibiotics that reduce stomach acid (Cefdinir, Keflex)

Tips for staying hydrated while on your period to reduce the amount of bloating caused by fluid retention

During menstruation, a woman’s body produces more estrogen and progesterone, which expands her uterus and causes her abdominal area to swell.

This bloating often occurs in the abdominal area, but it can also happen in the breast area, back, and chest.

You can do a few things to prevent menstrual bloating in the future.

First, avoid salt and salty foods during the two weeks before your period.

This will help to reduce water retention and bloating.

Second, make sure you are getting enough fiber in your diet. Fiber helps to move things along in your digestive system and can also help to reduce bloating.

Finally, try to get some exercise every day.

Exercise helps to move gas and bloat through your system and also helps to reduce stress, which can contribute to bloating.

To summarize it, avoid:

  • Drink plenty of water
  • Avoid sugary drinks
  • Drink herbal tea
  • Eat foods high in water content
  • Avoid too much salt food
  • Exercise

Causes of menstrual bloating:

  • Low water in the bloodstream
  • Excess gas inside the digestive tract
  • Hormones (estrogen and progesterone)
  • Too much protein and carbohydrates
  • Too little water
  • Stress

Fun facts about menstrual bloating!

I should know, as it is my husband’s nickname for me.

Affectionately known as “taco belly,” “watermelon belly,” or “postpartum belly,” bloating can affect women from puberty onward.

Think back to puberty- I know you all remember those days when you used to feel like you were on a permanent waterbed.

And unfortunately, the feeling of being bloated doesn’t just go away after taking a walk in the park, eating a light vegetable salad, or drinking some cucumber juice.

Bloating is something that affects all women.

So, what can you do about it?

Firstly, speak to your doctor. If you have ruled out any digestive problems or changes in medication, you should focus on drinking more water, eating less salt, and reducing your intake of refined carbohydrates.

Secondly, if you feel bloated at any point, drink a big glass of water. While you might feel silly, it works – and instantly.

Thirdly, speak to a naturopath- they will be able to help you with using herbal supplements to aid your digestion and help you combat bloating.

Finally, if you have tried all of the above, call your doctor, as you may have some other underlying health issue that needs attention.


So now that you know what causes menstrual bloating, it’s time to put that advice into action.

We hope you’ll look beyond your menstrual problems to empathize with your sister’s discomfort and discomfort.

It’s not always easy to deal with periods, but we hope this advice helps share the burden.

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