Bloat. The word sounds exactly like it looks, doesn’t it? You feel extra fluffy and full. Your clothes don’t fit right and if it’s a particularly bad bloat session, you’re in pain. As if the cramps and bleeding weren’t enough to deal with on your period! Wouldn’t it be nice if you could kick that period bloating to the curb? Well, you’re in luck! Here are our best remedies for period bloating so you can feel better sooner.
What is period bloating?
But first, let’s get the bus back up. What do we mean by period bloating anyway?
It happens that time of the month when gases, liquids or solids move more slowly than normal through your digestive system, thanks to the hormonal fluctuations of your menstrual cycle.
Things in your intestines are always moving. In fact, if things ever stopped completely, you would probably be in excruciating pain and it would probably mean a trip to the hospital.
But your hormonal fluctuations can sometimes slow things down. This is what leads to the wonderful feeling of bloating or even a bloated belly. You feel like your belly is very full because it is!
So how do you keep things moving in there?
Period bloating
As promised, here are some amazing and effective ways to reduce bloating. Not everything will work for everyone, but you’re bound to find a thing or two that will help…
Move your body
Okay. Yes, we deliberately avoided using the ‘e’ word — excercise — because we don’t want you to get the wrong idea. If you don’t feel like you can make it through a high-intensity workout during your period, don’t! Go for a short walk. Watch your favorite show while walking down your hallway. Do light yoga. Anything that gets you moving your body will help move things in that GI tract.
In fact, a study from 2020 suggests that “mild physical activity enhances bowel gas clearance and reduces symptoms in patients with bloating.” The study also shows that just 30 minutes of walking each day can also improve symptoms of constipation. So use it as an excuse to listen to your favorite podcast or watch your favorite show. You’ll likely see some changes in your bathroom attendance overall, which will help minimize period bloating.
How food can help bloating
This is hard. But it’s also one of the most critical treatments for period bloating if you want to get it under control.
Now, you can look at this in two different ways. If willpower is your superpower, you might be able to cut all the junk out of your diet. It may take some time to be consistent, but you will get there. And this will positively affect your entire body, including your bloat.
For the rest of us mere mortals, instead of taking something out of our diet, let’s consider adding things. In fact, even these willful superheroes can benefit from them, so everyone is listening and taking notes.
Eat more fiber
No, eating fiber doesn’t mean eating cereal that looks like rabbit food pellets. It can include fruits, vegetables, whole grain bread and pasta, beans, etc. Basically, anything that has insoluble fiber.
What is insoluble fiber, you ask? Insoluble fiber it is a type of fiber that your body cannot digest. So your body sends it right away – if you get what we mean.
There is another type of fiber called, surprisingly, soluble fiber. It attracts water and helps your stool keep its shape. After all, you don’t want to swing from constipation to diarrhea! The good news is that both soluble and insoluble fiber are found in the same foods, so you don’t have to worry about eating the wrong thing. Just focus on eating more whole foods.
Stay hydrated
In other words, drink more water.
Seems a bit counterintuitive as period bloating drugs go, doesn’t it? Already feeling pretty full and now we’re telling you to drink more water?
About. For best results, you should always stay hydrated and not just when your period is approaching. In fact, a study from 2021 showed that those who stayed hydrated had lower body fluid volume than those who were less hydrated.
Not a fan of clean water? Find a sugar-free flavoring agent or squeeze some lemon into your glass and drink! Clear, sugar-free drinks are the best way to get rid of bloating.
What about coffee? Doesn’t coffee make you go to the toilet?
For many people, yes. In the medical community, caffeine is known as a diuretic, meaning it makes you pee more. For this reason, coffee was classified as dehydrating. However, now the Research shows that coffee liquid replaces extra urine production. So you can keep your coffee but don’t go too crazy. Remember to keep it simple.
I drink tea
Add some herbal tea to your beverage choices to stay hydrated and keep things moving. Obviously, tea is a liquid, so you will benefit from it. But for maximum results when it comes to helping with digestion and bloating, you can choose teas containing the following, as long as you are not allergic to the herbs it contains:
- Mint
- Fennel
- Chamomile
If you are experiencing constipation, you can also try laxative tea, often made with senna. You can find laxative tea in the tea section or at a drugstore. As with any medicine, even over-the-counter, talk to a healthcare professional or pharmacist before you start taking it. Laxatives are generally safe for short-term use, i.e. no more than seven days.
But if your constipation persists after a week of using laxatives, see a healthcare professional as soon as possible.
Eat more often
Have you ever woken up feeling bloated and then skipped breakfast because you just knew that if you ate something, you’d feel ten times worse?
It is reasonable. Except that by mid-morning or lunch, you’re hungry and end up eating too much. So, you feel 100 times worse.
If that’s you, try eating little and often starting with breakfast. You may feel a little nervous, but your gastrointestinal tract will have something to move in and your body will get the energy it needs to function properly. And as period bloating treatments go, food is one of the fun things.
Get a GI and allergy test
Certain conditions, such as Irritable bowel syndrome (IBS), lactose or gluten intolerance, or an allergy to soy, eggs, and the like, can cause bloating and abdominal pain. If you suspect this may be contributing to long-term bloating — even when you’re not on your period — try keeping a food diary for a week.
Track what you eat and drink and record when you feel bloating or abdominal pain or discomfort. Make an appointment with your doctor and bring your notes with you. They should be able to help diagnose you or refer you to someone who can.
If you receive a diagnosis, it’s important to follow your doctor’s treatment plan and listen to your body, no matter how hard it is. You’ll probably find the sacrifice worth it, and you’ll feel much better.
Let it go
The gas, we mean.
Don’t keep it in. If you’re feeling wind-shamed, take a bathroom break, go outside on your lunch break, or just carry some air freshener. You may find it tiring, but it is a natural bodily function. You will survive and your belly will almost certainly feel better.
What if it’s—you know—stuck?
So, we’ll go back to our first tip: get some extra movement. You can also try some stretches that focus on your core and hips. This can allow extra room in your abdomen for trapped wind to move. Alternatively, you can have a partner massage your belly, or lie on your back and bring your knees to your chest like a mom does for her baby.
Pay attention to the time of the month
Period bloating only happens during your period, right?
Well… Not necessarily.
It’s also very common to experience bloating, which is water retention and maybe even gas, around ovulation, which is usually about halfway through your cycle.
Why;
There is a huge hormonal shift right after ovulation where the follicular phase ends and the luteal phase begins. These hormone changes can affect how your body retains and releases fluids and its ability to digest food.
So save your most comfortable clothes for these moments of your cycle. And tracking your cycle with the Hormona app is the best way to know when those days are coming. Which means you can schedule your laundry accordingly.
Treating Period Bloating: Now What?
Some things in life cannot be controlled and some things can. Unfortunately, period bloating falls into both of these categories. Hormone levels can definitely wreak havoc on the gastrointestinal tract. However, there are many things you can do minimize bloating in other times. This includes:
- Move your body every day
- No gum
- Stay away from carbonated soft drinks
- Consume more fiber – found in whole foods
- Stay hydrated with water, tea or other clear, sugar-free liquids
- Eating small meals
- Let the gas pass when needed
- Eat more slowly
In a perfect world, period bloating would be non-existent. But, if it still happens to you, try some of these remedies and remember that this too shall pass. But if they don’t, please see your doctor. No one should live in discomfort.
