5 Scientifically Proven Ways To Reduce Bloating Period Bloating

There are many scientifically proven ways that can help in reducing bloating before and during periods. Check them out. 

Navya Kharbanda
Written by: Navya KharbandaPublished at: Jun 25, 2022Updated at: Jun 25, 2022
5 Scientifically Proven Ways To Reduce Bloating Period Bloating

Bloating is the phenomenon of the body retaining extra water, something that is a common premenstrual symptom. Your body’s hormonal levels (estrogen and progesterone) fluctuate  days before your period. The fluctuation of hormones can lead to PMS symptoms, including water retention which causes bloating. Many menstruators have bloating before and just in the beginning of their period. Mostly, there is relief instantly after you start your menses or post a few days into it. You may be unable to prevent bloating completely, but there are certain scientifically backed ways that can help in reducing it. However, severe bloating which affects daily activities, should be checked by a doctor immediately. 

Ways to reduce bloating before periods 

There are certain lifestyle moderations that can help in decreasing water retention. Here are 5 scientifically proven ways that can help in reducing period bloating

1. Regular exercise 


According to a study published on Iranian Journal of Nursing and Midwifery Research, regular exercise can help in dealing with the symptoms of Premenstrual Syndrome (PMS). Period bloating is a common PMS symptom, and exercising daily may help to reduce it. You can talk to your doctor about making an exercise routine for a week. 

Also read: Possible Reasons Behind Stomach Bloating In Women During Periods

2. Consume potassium rich foods

As per a comparative study published in National Library Of Medicine, potassium minimizes the sodium levels and improves urine production. Therefore, potassium can also help in reducing water retention and period bloating. Potassium rich foods that can be included in your diet are bananas, sweet potatoes, dark green leafy vegetables, etc. 

3. Avoid high salt foods

Having too much sodium in your system can make your cells retain more water, which can result in more puffiness or bloating. Hence, it is better if you include low sodium foods in your daily diet schedule. Processed foods contain high amounts of salt, thus, it might be better if you focus on fruits and vegetables. As per a study published in The American Journal of Gastroenterology, high sodium consumption leads to greater risk of bloating. Therefore, make it a point to eat more whole food items that naturally have low salt content. 

4. Restrict caffeine and alcohol 

Avoiding alcohol and caffeine can also help in reducing period bloating. Both caffeine and alcohol can cause bloating and other symptoms of PMS. Drink lots of water throughout the day. Too much caffeine intake can disturb your gut and cause spasms, resulting in bloating. Try substituting your daily cup of coffee or tea with green tea.

Also read: Do You Feel Bloated All The Time? Find Relief With These Home Remedies for Bloating

5. Reduce stress 

According to a study published in Journal Of Women's Health, high stress levels are associated with a high risk of more PMS symptoms, including bloating. It is better to relax yourself and release tension from your mind. Yoga and meditation can help in managing stress levels.