We’ve all been there – that uncomfortable, bloated feeling that comes along with Aunt Flo’s monthly visit.

While we can’t wave a magic wand to make it disappear, we can certainly make smarter food choices to ease the discomfort.

In this article, we’ll delve into foods to avoid and embrace during your period to help you beat the bloat and feel your best.

The Period Bloat Struggle

First, let’s understand why bloat tends to be a frequent visitor during menstruation. Hormonal fluctuations, such as increased progesterone and estrogen levels, can lead to water retention and digestive issues. The good news is that you can alleviate some of these symptoms through your diet.

Foods to Avoid

  1. Salty Snacks: High-sodium foods like chips and pretzels can exacerbate water retention. Opt for low-sodium alternatives or try unsalted nuts for a crunchy fix.
  2. Carbonated Drinks: The bubbles in soda and sparkling water can lead to gas and bloating. Stick to still water or herbal teas to stay hydrated.
  3. Processed Foods: Processed foods often contain hidden sodium and artificial additives that can make bloating worse. Choose whole, unprocessed foods whenever possible.
  4. Sugary Treats: Excessive sugar intake can disrupt your blood sugar levels and worsen mood swings. Satisfy your sweet tooth with dark chocolate or fresh fruit instead.
  5. Dairy: Some women experience increased bloating and discomfort when consuming dairy products during their periods. Try lactose-free options or dairy substitutes like almond or soy milk.

Foods to Embrace

  1. Leafy Greens: Dark, leafy greens like kale, spinach, and Swiss chard are rich in magnesium, which can help alleviate bloating and muscle cramps.
  2. Bananas: High in potassium, bananas can help regulate fluid balance and reduce water retention.
  3. Ginger: Ginger has anti-inflammatory properties and can soothe digestive discomfort. Try ginger tea or add fresh ginger to your meals.
  4. Fiber-Rich Foods: Whole grains, legumes, and fruits high in fiber can promote regular bowel movements and ease digestive discomfort.
  5. Lean Proteins: Incorporate lean sources of protein like chicken, turkey, tofu, or fish to help maintain stable blood sugar levels.
  6. Herbal Teas: Peppermint and chamomile teas can calm the digestive system and reduce bloating.
  7. Water-Rich Foods: Cucumbers, watermelon, and celery are hydrating and can help flush excess sodium from your system.

Additional Tips for Bloating Relief

Alongside your dietary choices, consider these lifestyle adjustments to further reduce period-related bloating:

  1. Stay Hydrated: Drinking plenty of water can help flush out excess sodium and reduce bloating.
  2. Exercise: Gentle exercise like walking or yoga can improve circulation, alleviate cramps, and reduce bloating.
  3. Heat Therapy: Apply a heating pad or hot water bottle to your lower abdomen to ease cramps and discomfort.
  4. Stress Management: Stress can worsen period symptoms. Practice relaxation techniques like deep breathing, meditation, or mindfulness to stay calm.
  5. Over-the-Counter Remedies: Over-the-counter remedies like anti-gas medications or diuretics may provide relief. Consult with a healthcare provider before using any medication.

Remember that every person’s body is different, and what works for one may not work for another. It’s essential to listen to your body and make adjustments based on your individual needs.

By making mindful food choices and incorporating healthy habits into your routine, you can beat the bloat and make your monthly cycle a bit more manageable. Here’s to feeling your best even during your period!

About the author

Shea Kushnir (she/her) is currently working as the Digital Marketing Manager for Jubilance. She is a recent Masters of Communication Graduate from Clark University. In her free time, she writes film scripts and poetry. Shea is passionate about sharing powerful stories through various types of creative media.
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