Going through cramps during periods for five to seven days does not sound fun. Adding to the woes, about 70% women experience bloating during periods. First and foremost, it is completely normal to have bloating and you shouldn’t feel uncomfortable. If you want to reduce bloating during your periods, here are some things that can help.

What is Bloating?
Bloating is a feeling of fullness and tightness in the belly/abdominal area and visible distention of the tummy, usually after eating something. Bloating can sometimes cause discomfort and pain too. For women, it is a depressing sight to see an increase in the width of their belly area due to bloating. Lack of fiber in the daily diet and not consuming enough water can all cause bloating.

Why do you Experience Bloating During Periods?

Most women tend to experience water retention just before or during their periods. Women often feel that they have gained weight due to bloating and water retention. In reality, water retention and bloating are two of the most common symptoms of pre-menstrual syndrome. It results from change in female hormones, estrogen and progesterone and a drop in these hormones causes body cells to retain more water and salt. This leads to bloating. Wrong dietary habits make this issue worse and that’s why we have listed down a few amazing tips to reduce bloating during periods.

Symptoms of Bloating:

• Distended belly.
• Cramps.
• Belching.
• Tightness of abdominal area.

Foods that Cause Bloating:

When consumed in large quantities, these are some of the food items that can cause bloating:
1. Beans
2. Diary products.
3. Broccoli.
4. Wheat
5. Lentils
6. Carbonated drinks
7. Too much salt/sodium.
8. Garlic
9. Artificial sweeteners
10. Chips or fried potatoes

Other Causes that lead to Bloating:

1. Eating too quickly, without chewing food properly can cause excessive bloating. Do not forget to eat slowly, take your own time to chew properly to activate digestive enzymes, and only then swallow the food.

2. Even if you drink water too quickly, you will have some temporary bloating, so sip the water instead of gulping it down.

3. Deeply-fried food can cause immense bloating and you should stay away from them plus try to keep artificially sweet beverages at bay.

4. Lying down right after eating can cause stomach ache and excessive bloating.

Tips to Avoid Bloating During Periods:

1. Make sure you are not overconsuming fiber as it can lead to bloating. It is best to take the correct amount of fiber during periods.

2. Have more potassium-rich foods – Fruits like bananas, kiwi, oranges, apples, are good to keep away bloating.  It is recommended to have these fruits during your periods to to keep the bloating level down. They help balance the amount of fluids in your body.

3. Pick protein everyday – For the next seven days, make sure you have a good intake of protein. Foods like chia seeds, nuts, beans and salmon can lower the prostaglandins which are responsible for the bloating during this time.

4. Switch to a water-based diet: Cucumber, watermelon, celery and many other foods that are high in water content will make you feel light through your periods. These are natural diuretics and will help prevent bloating or stomach issues.

5. Stay away from foods that cause gas: That means say no to broccoli, cabbage, cauliflower, potatoes etc. Try to keep it low with meats too during this time. Also, too much diary products can lead to production of gas which in turn will distend your stomach.

6. Keep caffeine and alcohol on a low: Just for the next five to seven days, it is advisable to keep caffeine and alcohol levels low. Too much coffee and alcohol can irritate your bowels which can lead to an upset tummy.

7. Stay away from sugary drinks and aerated water: Not just on your periods, but in the long run too, if you keep away from sugary drinks and aerated beverages like processed juices, coke or any other soda, you will feel less bloated. Additionally, they can also flare your acne breakouts during periods.

8. Drink more water: You might have water retention on your periods, but the more you drink water, more are your chances of getting rid of bloating and water retention. Your energy levels are usually low during this time and it is best to have water to keep yourself hydrated and keep the energy levels high.

9. Eat home-cooked food: Eating junk food with high oil and salt content can cause excessive bloating. Try to cook food at home with less oil and minimum amount of salt and eat your last meal of the day before 7 pm. You will notice that there is a reduction in bloating once you stick to this for three continuous days.

10. Don’t skip workout: Don’t stop your workout routine during periods, instead make it less vigorous. Keep it light and spend some time doing yoga or go for brisk walk. You can also do upper body exercises during this time to keep your body active.

Last but not the least, lack of sleep can contribute to weight gain and bloating. During periods, it is best to get a good night’s sleep so that your body feels comfortable. This will save you from bloating too!

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