8 Ways to Reduce PMS Bloating

Reducing PMS bloating may be a goal for anyone who experiences abdominal swelling right before their period begins. PMS bloating usually occurs about 1-2 weeks before the start of the period in the luteal phase of the menstrual cycle. It can occur due to the hormonal shift that occurs right before the period begins. Having elevated estrogen and low progesterone can result in water retention.

Gut health plays a huge role. If we have low stomach acid (hypochlorhydria) or decreased functioning of the pancreas resulting in low output of digestive enzymes we can experience bloating. This is because adequate stomach acid and digestive enzymes are needed to break down and digest our food. If they are low bloating can occur. Imbalances in gut bacteria can also contribute to bloating.

The important question we need to be asking is: why is my PMS bloating happening in the first place?

This is taking a root cause approach when it comes to understanding our health and hormones. When we answer this question, we are understanding what is driving the imbalance (which is showing up as symptoms in the body).

By addressing the root cause, not simply just the symptom (or the hormone imbalance for that matter), we can find long-term, sustained healing.

As always, I’m giving away my best hormone tips here, answering your burning questions, and letting you in on the what the science says.

I’m here to help you have better periods, symptomless cycles, and optimize fertility (whether that’s now or in the future) all through simple nutrition and lifestyle shifts that feel simple, doable, and empowering (not overwhelming).

This is the kind of insider info I share with all of my Hormone Magic 1:1 coaching clients and students in my signature program, Heal Your Period.

I’m so passionate about sharing this info with anyone on a hormone healing journey, so I’m letting you in with all the info here!

So, let’s dive in into it!

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How can I reduce PMS bloating?

To reduce PMS bloating it’s important to support both hormone balance and gut health. Here are 8 ways to reduce PMS bloating:

1. Reduce Salty Foods

Reducing salty foods is one way to reduce PMS bloating. Sodium (found in salty foods) and water have a delicate balance in the body. The more sodium we consume the more water we will hold onto, resulting in or worsening bloating. Opt for fresh whole foods to help reduce PMS bloating.

2. Hydrate

Staying hydrated is another way to reduce PMS bloating. While it may seem counterintuitive to drink water while you feel so bloated, if we are dehydrated the body holds onto the water that is does have and we can feel bloated. A good goal is to aim to have one 32-ounce water bottle by the end of each meal, so 3 total each day. And it doesn’t just have to be water - herbal teas also contribute to your water intake for the day!

3. Limit Alcohol

Alcohol can irritate the lining of your gut and result in bloating. Alcohol is also inflammatory and dehydrates the body. As we just discussed, when the body is dehydrate it holds on to water and this can result in bloating and puffiness. Limiting alcohol to help reduce PMS bloating.

4. Manage Stress

Where do you feel stress in your body? Stress has physiological effects on the body. This means that stress is not just something we experience in our heads, it’s something that also shows up in the body. For some people stress shows up as stomach issues with symptoms like bloating. Stress also has a downstream effect on the rest of our hormones that can lead to symptoms. Managing stress can help to reduce PMS bloating. Meditation, journaling, and mindful movement are all great ways to start managing stress.

FREE PAIN-FREE PERIOD 5-DAY MEAL PLAN:

5. Probiotic Foods

Probiotics help to boost the beneficial bacteria that lives in the gut. Dysbiosis, or an imbalance in our good and bad bacteria in the gut can result in bloating as a symptom. Including probiotic foods can help to reduce PMS bloating. Include foods like fermented veggies (sauerkraut, kimchi), tempeh, miso, kefir, and yogurt.

6. Digestive Enzyme

Digestive enzymes are produced by the pancreas during digestion to break apart the food you just ate. If we are not producing digestive enzymes as well as we could we can feel a sense of fullness, indigestion, or bloating because our food is not getting broken down well. Sometimes taking a digestive enzyme can be helpful to support digestion and to reduce PMS bloating.

7. Cruciferous Veggies

Cruciferous veggies include vegetables like broccoli, cauliflower, Brussels sprouts, bok choy, kale, and arugula. These are sulfurous vegetables that help to support estrogen detoxification. This is important to make sure we are breaking down and clearing estrogen from the body. If we are not then estrogen can build up in the body and lead to hormonal imbalances. Including 1-2 cups of cruciferous veggies daily can help reduce PMS bloating as a symptom of a hormonal imbalance.

8. Limit Caffeine

If you struggle with bloating before your period, limiting caffeine and alcohol can help. Coffee is acidic and can irritate the stomach, especially if drinking it black. Some people are more sensitive to caffeine and are more prone to bloating after drinking it. Limiting caffeine can be helpful to reduce PMS bloating. Check out my article on caffeine-free coffee alternatives to swap out for your morning coffee.

Final Thoughts

Bloating before your period does not have to be your norm.

While we chatted through lots of different options, remember that every body is unique and it’s about determine what works best for your body.

Remember: simple shifts build to make a big impact over time!

Saying goodbye to bloat is possible for you.

-Krista

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If you’re looking for specific and individualized support for period problems, PCOS, endometriosis, stopping birth control, and/or fertility I’m your person! I offer private coaching and a hormone mini package with the at-home DUTCH hormone test. I have select spaces available each month and would love to support your hormone healing journey!