Many women experience bloating and abdominal fat gain during their menstrual cycles. Hormonal fluctuations during your period can cause temporary water retention and bloating in the abdominal area. While you may feel bloated or gain a few pounds, this is usually temporary weight gain caused by hormones and water retention rather than actual fat gain.
There are several steps you can take to help reduce abdominal and overall bloating during your period:
Avoid salty foods
Salt causes your body to retain more water, which can lead to bloating and swelling. Avoid processed foods, salty snacks, and adding extra salt to meals in the days leading up to and during your period.
Increase potassium intake
Potassium helps balance sodium levels and reduce water retention. Eat more potassium-rich foods like bananas, avocados, spinach, and sweet potatoes.
Drink plenty of water
Making sure you stay hydrated can help flush out excess water and salt from your system. Aim for at least eight 8-ounce glasses of water daily. Avoid sugary drinks and alcohol which can worsen dehydration and cause more bloating.
Add anti-bloating foods
Certain foods are natural diuretics and can help relieve menstrual bloating. Try adding foods like cucumbers, pineapples, ginger, yogurt, and green tea into your diet before and during your period.
Take an over-the-counter diuretic
You can take an over-the-counter water pill like Midol which contains a mild diuretic to help flush out excess fluids. Use sparingly under your doctor’s supervision.
Avoid refined carbs
Refined carbohydrates like white bread, pasta, and baked goods can cause bloating. Limit your intake of refined carbs and sugars before your period when your body is more prone to bloating.
Increase fiber intake
Eating more fiber improves digestion and prevents constipation, a common cause of bloating. Focus on getting more fiber from fruits, vegetables, whole grains, beans and lentils.
Cut back on gas-producing foods
Foods that produce gas like beans, carbonated beverages, onions, broccoli and cabbage can lead to bloating. Try limiting your intake of gas-producing foods in the week before your period.
Take probiotics
Probiotic supplements support healthy gut bacteria and improve digestion. Take a daily probiotic leading up to and during your period to reduce bloating.
Manage stress
High stress levels can disrupt hormones and increase bloating. Try relaxing activities like yoga, meditation, or massage to keep stress in check.
Exercise to Reduce Bloating and Belly Fat
Being physically active is important for controlling bloating and belly fat all month long. Exercise can help reduce inflammation, boost energy, relieve stress and regulate digestive function.
Here are some tips for continuing your workout routine during your period to reduce bloating:
Stay hydrated
Drink extra fluids before, during and after exercising to prevent dehydration and fatigue. Dehydration can worsen menstrual bloating.
Go for lower-intensity workouts
Higher intensity workouts can worsen cramps and fatigue. Opt for lower impact activity like walking, swimming or yoga during your period.
Try abdominal exercises
Light abdominal exercises help relieve constipation and bloating by gently massaging the digestive organs. Try pelvic tilts, knee raises or heel slides.
Include stretching and foam rolling
Gentle stretching and foam rolling your lower back and abs can help relieve muscle tension and reduce bloating.
Listen to your body
Take it easier if needed and modify your workout based on how you feel each day of your cycle. Rest when needed.
Choose belly-flattening cardio
Aerobic exercise helps reduce overall body fat storage over time. Aim for 150 minutes of moderate cardio per week through activities like brisk walking, cycling or swimming.
Add strength training
Building lean muscle mass helps burn more calories 24/7. Do total body strength training 2-3 times per week in addition to cardio.
Reduce high-intensity intervals
High-intensity interval training (HIIT) can worsen cramping for some women. You may want to take 1-2 days off from HIIT during your period.
Nutrition Tips to Beat Bloating and Belly Fat
Dietary changes can help reduce period bloating, water retention, and promote belly fat loss over time. Here are some nutrition tips:
Eat potassium-rich foods
Foods high in potassium like bananas, avocados, leafy greens, tomatoes, salmon, and yogurt help counterbalance bloat-producing sodium.
Choose lean proteins
Eat lean, unprocessed protein foods like egg whites, chicken breast, Greek yogurt, tofu and beans to improve satiety and muscle synthesis.
Fill up on fiber
Soluble fiber from oats, nuts, seeds, fruits and vegetables can help relieve constipation and bloating. Gradually increase fiber intake.
Limit salt
Avoid adding extra salt to foods and limit high-sodium processed foods to prevent water retention.
Stay hydrated
Drink at least 64 ounces of water daily to counteract bloat-causing dehydration. Limit sugary beverages which can cause further fluid loss.
Reduce refined carbs
Lower your intake of refined flour products, sugars and other simple carbs that can cause spikes and crashes in blood sugar levels.
Eat anti-inflammatory foods
Foods containing omega-3 fatty acids, antioxidants and probiotics have anti-inflammatory effects in the body and can help reduce menstrual bloating.
Choose healthy fats
Get more anti-inflammatory fats from oily fish, olive oil, avocados, nuts and seeds. Limit saturated fats that can trigger inflammation.
Manage portion sizes
Consuming smaller, more frequent meals and snacks throughout the day can help prevent bloating from overeating.
Lifestyle Changes to Reduce Bloating and Belly Fat
Making certain lifestyle adjustments can also help beat period bloating while slimming your midsection:
Get adequate sleep
Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hunger-regulating hormones and cause inflammatory stress.
Quit smoking
Smoking causes inflammation and fluid retention. Quitting can help regulate hormones and reduce bloating.
Relieve stress
Chronic stress increases cortisol and fluid retention. Make time for relaxing activities like massage, meditation, reading, etc.
Avoid constrained clothing
Wear loose, comfortable clothing to prevent compression of your abdomen which can worsen bloating.
Use heating pads
Applying heating pads to your abdomen increases blood flow and can relieve menstrual cramps and bloating.
Massage your stomach
Massaging your abdomen in circular motions with diluted essential oils helps stimulate digestion and reduce bloating.
Try abdominal binders
Wearing abdominal compression wraps or binders can provide gentle compression to relieve bloating and cramping.
Consider birth control
Hormonal birth control pills or IUDs can help regulate cycles and decrease period bloating for some women. Consult your doctor.
Avoid chewing gum
Chewing gum causes you swallow more air which can lead to further abdominal bloating.
Foods to Help Beat Bloating
Here is an overview of some of the top foods to help fight period bloating:
Yogurt
The probiotics in yogurt support healthy digestion and gut bacteria. Choose unsweetened Greek yogurt for extra protein.
Bananas
Bananas are packed with potassium, an essential electrolyte that counters sodium retention and bloating.
Cucumbers
Cucumbers are diuretic and encourage the body to release excess fluid buildup through urination.
Papaya
Papaya contains the enzyme papain which aids digestion and may help prevent gastrointestinal bloating.
Fennel
Fennel has phytoestrogens that help regulate menstrual hormone fluctuations that cause bloating.
Ginger
Anti-inflammatory ginger can help relax gastrointestinal muscles and reduce period bloating. Make ginger tea or add to meals.
Garlic
Garlic boosts immunity and reduces bloating thanks to its antimicrobial and prebiotic compounds that support gut health.
Pineapple
Pineapple is packed with the enzyme bromelain which helps break down protein to improve digestion and curb bloating.
Mint
Mint helps relax gastrointestinal muscles to allow gas to pass and relieve bloating. Add mint to teas, juices or use mint extract.
Green Tea
Green tea is diuretic and contains anti-inflammatory polyphenols that can help beat the bloat.
Anti-Bloating Recipes
Try incorporating some of these anti-bloat recipes into your meal plan before and during your period:
Ginger Lemon Tea
| – 1 cup hot water |
| – 1 lemon, juiced |
| – 1 tsp freshly grated ginger |
| – 1 tsp honey (optional) |
Combine all ingredients and drink 1-2 times daily to reduce bloating. The ginger and lemon work together to aid digestion and relieve gas.
Detox Water
| – 4 cups water |
| – 1 cucumber, sliced |
| – 1 lemon, sliced |
| – Handful mint leaves |
| – Handful strawberries |
Infuse water with cucumber, lemon, mint and strawberries overnight. The diuretic ingredients will flush out excess fluids.
Avocado Banana Smoothie
| – 1 banana |
| – 1/2 avocado |
| – 1 cup almond milk |
| – 1 tbsp almond butter |
| – Ice cubes |
Blend all ingredients until smooth. Avocado and banana provide potassium to counter bloating.
Tofu Broccoli Stir Fry
| – 1 tbsp coconut oil |
| – 1 cup broccoli florets |
| – 1 cup carrots, sliced |
| – 1 cup bell pepper, sliced |
| – 1 cup cubed firm tofu |
| – 2 garlic cloves, minced |
| – 2 tbsp soy sauce or tamari |
| – 1 tbsp sesame oil |
Saute vegetables in oil for 5 minutes. Add tofu and garlic then cook 5 more minutes. Remove from heat and add soy sauce and sesame oil. Serve over brown rice.
Supplements that May Help with Bloating
Some supplements may help provide relief from menstrual bloating when taken regularly:
Probiotics
Probiotic supplements support healthy gut bacteria. Look for multi-strain formulas with at least 10 billion CFUs.
Digestive Enzymes
Digestive enzymes aids in breaking down food to reduce gas production. Look for plant-based blends.
Omega-3 Fatty Acids
Fish oil supplements provide anti-inflammatory omega-3s EPA and DHA to reduce bloating.
Magnesium
Magnesium helps relax tightened, cramped abdominal muscles and acts as a natural diuretic.
Vitamin B6
B6 aids in reducing fluid retention associated with PMS and menstrual cycle fluctuations.
Potassium
Potassium gluconate supplements help counter sodium retention and decrease water weight gain.
When to See a Doctor
Occasional mild abdominal bloating during your period is normal. However, see your doctor if you experience:
Severe pain or bloating
Extreme menstrual pain or bloating that interferes with your daily activities may indicate an underlying condition.
Persistent gastrointestinal issues
If you have abdominal pain, constipation or diarrhea throughout the month, see your doctor to rule out conditions like IBS.
Sudden weight gain
Gaining more than 2-4 pounds right before your period could indicate a hormonal imbalance like estrogen dominance.
Inability to lose belly fat
Difficulty losing stubborn belly fat despite diet and exercise may be a sign of high cortisol or insulin resistance.
New onset of symptoms
If you suddenly experience severe period bloating when you didn’t previously, make an appointment with your doctor to investigate potential causes.
The Bottom Line
Bloating during your menstrual cycle is very common and usually not a cause for concern. Making dietary changes, exercising regularly, and taking targeted supplements can help alleviate monthly bloating. See your doctor promptly if you experience sudden or severe abdominal swelling along with other concerning symptoms. With the right prevention and treatment strategies, you can beat period bloat for a flatter, more comfortable tummy all month long.