How to get rid of period bloating? Period bloating is a typical premenstrual syndrome symptom (PMS) that many women encounter. It might seem as though you have gained weight, that your stomach or other areas of your body are tight, or even as though they are swollen. Period bloating can happen at any time during your menstrual cycle, although it usually starts one to two weeks before your menstrual bleeding.
There is a considerable likelihood of having digestive issues during PMS too. The symptoms of these problems, which are comparable to IBS (irritable bowel syndrome), typically include cramping in the abdomen, diarrhea, constipation, and excess gas.
This post will discuss tips on getting rid of period bloating.
PMS Symptoms
Bloating throughout the menstrual cycle can be painful and can negatively affect self-confidence. Since your body retains more water during your period due to your low progesterone and estrogen levels, you may feel bloated and experience cramps.
Other PMS symptoms include mood swings, irritability, pimples, acne, stomach cramps, food cravings, and many more.
How to Get Rid of Period Bloating
There are many ways to get rid of period bloating. Some of them are listed below.
Foods That Help Reduce Period Bloating
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Bananas
Eating potassium-rich foods such as bananas may help reduce bloating.
According to research, potassium lowers salt levels and boosts urine output. In this approach, potassium may lessen water retention and lessen bloating during the period.
Potassium can be found in dried fruit, leafy green vegetables, and pulses.
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Healthy Fats
Nuts and other foods high in healthy fats can aid in the reduction of bloating. Bloating is brought on by a class of hormones known as prostaglandins. These bloating-inducing hormones are produced less when you consume healthy fats.
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Jaggery
This delicious food item is high in potassium and low in sodium, which can help maintain the proper balance in body cells and prevent bloating and gastrointestinal discomfort.
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Fennel Seeds
Fennel seeds are popular for their energizing flavor and perfume, but they are also great for your digestive tract. According to nutritionists, it includes a substance that tends to relax the gastrointestinal tract, enabling gas to flow and preventing bloating.
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Carom Seeds
Another healthy item to eat when menstruating is carom seeds or ajwain. It is used to flavor bread and curries, but it also contains a substance called thymol that helps relieve cramps as well as bloating.
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Pineapple
One of the finest meals for period bloating is pineapple since it is good for the gut. It includes the highly absorbable enzyme bromelin. This enzyme can aid in gut healing because of its anti-diarrheal qualities.
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Cucumbers
Cucumbers have a high-water content, making them one of the best foods for menstrual bloating. Water-rich fruits and vegetables can help compensate for water retention caused by high-sodium foods.
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Kiwi
Simple digestive problems can be quickly resolved with kiwi. Kiwi is strong in fiber, which alleviates bloating and gets rid of any indigestion you might be experiencing.
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Ginger
One of the most well-liked remedies for many digestive disorders is ginger. Bloating, particularly during periods, can be reduced with ginger. Its anti-inflammatory qualities, in addition to helping digestion, can aid to relieve other digestive problems.
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Natural Diuretics
The symptoms might be relieved by natural diuretics including dandelion, burdock root, and green tea. Asparagus, cucumber, ginger, and garlic could be useful as well. These foods increase urine production and decrease water retention in the body.
Other Ways to Relieve Period Bloating
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Birth Control Pill
A birth control pill may be an excellent choice for you if you consistently bloat during your period. In addition to serving as a contraceptive, a birth control tablet can make your periods lighter and easier to handle.
However, each woman’s experience with the pill can be unique. Some women claim that the pill makes them feel more bloated. To determine which sort of birth control pill works best for treating PMS, it is best to talk to your doctor about it and test a few different brands.
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Avoid Salty Foods
Avoiding salty foods may help reduce period bloating. Salty foods contain sodium. A low-salt diet and fruit juices may be consumed to assist keep the body’s water balance. The body must maintain a sodium-to-water ratio, and to do so, it occasionally has a tendency to retain water. Avoid processed foods as much as possible, and try to concentrate more on fresh ingredients.
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Regular Exercise
Exercise or yoga regularly could lessen PMS symptoms. People who regularly do yoga report reduced period discomfort and less premenstrual (PMS) symptoms. Exercise also raises endorphin levels, which successfully elevates your mood and aids in surviving PMS.
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Avoid Refined Carbohydrates
Avoid refined carbohydrates such as processed sugars or artificial sweeteners. They may lead to a rise in blood sugar levels, which may then lead to an increase in insulin levels and increased salt retention by the kidneys. As a result, you might have a bloated belly.
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Sleep
Even while getting enough sleep is important, it can sometimes fall by the wayside as we age. Your body uses the eight hours of sleep you strive for each night to rid itself of water and shrink your stomach back to its former size. Try to get enough sleep.
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Reduce Caffeine Intake
Consuming caffeine may cause digestive system problems or irritable bowel syndrome. Additionally dehydrating, coffee and alcohol make it challenging for your body to retain water. Therefore, avoid drinking coffee or other caffeinated drinks during or before your periods.
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Probiotics
Your gut bacteria can be rebalanced with the use of probiotics. Some will improve the way you digest your food while others could aid in the absorption of more gas. To see an improvement, you might need to take them consistently for a few days or weeks.
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Avoid Gas-Causing Stuff
Raffinose is a complex sugar found in vegetables like broccoli and brussels sprouts. Gas and bloating result from the inability of humans to adequately break it down using an enzyme. When menstruating, avoid eating them.
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Water
Drink plenty of water. It can make you feel less bloated. But be careful not to overhydrate, or the symptoms can return. While you’re at it, consider switching out alcohol, sugary drinks, and coffee for water on days when you feel bloated instead of these beverages, which can dehydrate you and have the opposite impact of what you desire.
Final Note
Bloating is a very typical PMS symptom, but there are luckily many fantastic remedies you may try to keep it under control. However, severe bloating may be a cause for concern.
Jot down your symptoms. You must see your gynecologist if period bloating affects your daily activities. Your gynecologist could do certain tests and provide you with greater advice on how to lead a healthy life. Your doctor should treat severe bloating as it can be an indication of something more serious.
