Beat the Bloat: Natural Strategies for Taming Pre-Period Puffiness
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Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice.
Feeling puffy and uncomfortable before your period? It's common for many women to experience bloating before and during their period. Bloating can be frustrating and sometimes even painful. But there are natural strategies you can try to alleviate those symptoms and feel more comfortable.
What causes PMS bloating
Before we dive into solutions, let's briefly understand why bloating occurs.
Hormonal fluctuations during the menstrual cycle, particularly the rise in progesterone, can cause fluid retention. This, combined with changes in digestion and dietary factors, can lead to bloating.
Additionally, increased levels of estrogen can slow down the digestive process, contributing to a feeling of fullness and bloating. Cravings right before your period can lead to eating foods that don’t agree with you. Looking for ways to overcome cravings? Check out the blog post here.
Natural Strategies for Reducing Bloat
If you’re wondering how to stop pms bloating, keep reading! I have put together my top tips to beat the bloat as a board-certified holistic nutritionist and iridologist who specializes in helping women heal their hormones.
Mindful Eating:
Chew thoroughly (hint: wayyyy more than you think you need to). This helps break down food better, reducing digestive discomfort.
Cook your veggies. Cooking vegetables can help to reduce gas production and make them easier to digest. Swap your raw salad for lightly steamed greens topped with roasted veggies.
Be mindful of portion sizes. Overeating can cause difficulty to digest which may lead to bloating and discomfort.
Stay hydrated. While it might seem counterintuitive, staying hydrated can help reduce bloating. Aim for 8-10 glasses of water per day. Tip: Adding in some electrolytes can help further hydrate and reduce bloating. Check out my favorites for hydration.
Prioritize Fiber:
Whole grains (if you can tolerate), fruits, and vegetables are excellent sources of fiber, which can help regulate digestion and prevent constipation.
Gradual increase: If you're not used to a high-fiber diet, increase your intake gradually to avoid discomfort. Sometimes high fiber foods can cause more bloating. If this is the case, your digestion might need some love.
Consider soluble fiber. This type of fiber can help absorb excess water in the digestive system, reducing bloating. Good sources include oats, Brussel sprouts, sweet potatoes, flaxseed, and chia seeds.
Reduce sugar and processed foods:
Processed foods are often high in sodium, which can contribute to fluid retention. Opt for whole, unprocessed foods whenever possible.
Homemade meals. Cooking at home gives you more control over what ingredients go into your meal. This helps to avoid unnecessary fillers and preservatives that disrupt the gut and lead to bloating.
Reminder: you don’t have to completely give up all the fun foods you love, but be mindful of how you are nourishing your body. Figure out what foods are most triggering for you and start by reducing those first.
Consider Supplements:
Probiotics contain beneficial bacteria can help improve digestion and reduce bloating.
Magnesium can help regulate fluid balance and reduce bloating. Consult with a healthcare professional before starting any new supplements.
Check out the Happy Gut Toolkit for some of my favorites!
Lifestyle Changes:
Regular exercise: Physical activity can help improve digestion and reduce bloating. If you can squeeze in a short walk, especially after a meal, it will do wonders for your digestion!
Adequate sleep: Aim for 7-9 hours of quality sleep each night. Tip: Castor oil packs work great for supporting quality sleep AND can help reduce bloating. It’s a win win!
Limit alcohol and caffeine: These can irritate the digestive system and contribute to bloating.
Track Your Symptoms:
Identify triggers: Keeping a food diary can help you identify any foods or beverages that might be contributing to your bloating.
Work with a practitioner to identify the root cause of your symptoms. Iridology, HTMA, functional testing, and nutrition coaching are all great options for identifying root causes and managing symptoms.
Meal + Snack Ideas to Reduce Bloating
Breakfast: Turkey Hash (ground turkey + roasted potatoes + cooked zucchini and peppers)
Snack 1: Cooked apples + Ceylon cinnamon + almond butter
Lunch: Minestrone soup + sourdough bread
Snack 2: Coconut milk yogurt + berries
Dinner: Wild-caught salmon + roasted sweet potato + roasted Brussel sprouts
Remember, everyone's body is different, and what works for one person may not work for another.
By incorporating these natural strategies and meal ideas into your lifestyle, you can help alleviate pre-period bloating and feel more comfortable throughout your menstrual cycle.
If you have tried ALL the things and you still are experiencing bloating (even after eating healthy foods), it may be time to give your digestion some extra love and support.
As a board-certified holistic nutritionist and iridologist, gut health is one of my specialties. Just ask my clients.
Ready to get started? Find out ways we can work together to support your health and reduce symptoms like bloating, cravings, mood swings, fatigue, and other PMS symptoms.
Disclaimer: If you're experiencing persistent bloating or other symptoms, it's always a good idea to consult with a healthcare professional.