Natural Remedies To Get Rid Of Period Bloating

Period bloating is one of the most common and frustrating symptoms women experience during their menstrual cycle. Focusing on menstrual health is vital for managing the discomfort that often comes with it. Experiencing menstrual pain and lower abdominal cramps is a common occurrence for many.

It is much more than just menstrual cramps but nausea, diarrhea, headaches, bloating, etc. That uncomfortable fullness, puffiness, and tightness in the abdomen is caused by hormonal fluctuations, water retention, and digestive changes.

Bloating is among the many premenstrual syndrome (PMS) symptoms that may appear 1–2 weeks before menstruation. Around 75% of people who menstruate experience some form of PMS.

The primary reason behind period bloating is hormonal fluctuations. As menstruation approaches, rising levels of estrogen and progesterone trigger water retention, which creates a bloated feeling. These hormonal shifts can also slow down digestion, leading to gas buildup in the intestines and further contributing to bloating.

While it’s a natural part of the cycle, lifestyle tweaks and natural remedies can help ease the discomfort. Check some of the measures below that can alleviate bloating:

Stay Hydrated

It may sound counterintuitive, but drinking more water actually reduces water retention. When the body senses dehydration, it holds onto fluids, worsening bloating. Aim for 8–10 glasses of water daily, and include hydrating foods like cucumber, watermelon, and oranges. Herbal teas such as peppermint or chamomile can also soothe digestion and reduce bloating.

Eat Fiber-Rich Foods

Hormonal changes during menstruation can slow digestion, leading to constipation and bloating. Fiber-rich foods like leafy greens, oats, apples, and flaxseeds keep digestion smooth. Pair fiber with adequate hydration to avoid discomfort. However, avoid excessive intake of beans or cruciferous vegetables (like broccoli and cauliflower) during your period, as they can increase gas.

Limit Caffeine and Carbonated Drinks

Coffee and fizzy sodas may feel comforting, but they can worsen bloating. Caffeine stimulates the digestive tract, sometimes leading to irritation, while carbonated drinks increase gas in the stomach. Swap them for herbal teas or warm lemon water, which aid digestion and reduce bloating.

Prioritize Rest and Stress Management

Stress can worsen hormonal imbalances, leading to more bloating. Adequate sleep and relaxation techniques like meditation or deep breathing help regulate cortisol levels, which in turn reduces water retention.

A warm compress on the abdomen can also ease discomfort and promote relaxation.

Herbal Teas

Just like water, herbal teas can also help a great deal. Studies show that a couple of cups of green tea can reduce cramps by 25%. Sip on ginger, peppermint, or chamomile tea to reduce inflammation, aid digestion, and calm gut muscles.

It helps to reduce inflammation and soothes cramps. Peppermint tea relaxes your intestinal muscles, thus reducing bloating and discomfort.  

Gentle Exercise and Yoga

Exercise helps regulate digestion and improves circulation, which can reduce bloating. Gentle yoga poses like child’s pose, cat-cow stretch, and seated forward bend relieve abdominal pressure and ease cramps. Even a 20-minute walk can stimulate digestion and reduce water retention. The key is consistency, regular movement throughout your cycle helps prevent bloating from becoming severe.

Period bloating is a natural response to hormonal changes, but it doesn’t have to disrupt your routine.

By staying hydrated, eating potassium-rich foods, cutting down on salt, and practicing gentle yoga, you can significantly reduce discomfort. Herbal teas and mindful rest add an extra layer of relief.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.