It’s common to feel more bloated during the days leading up to menstruation. Hormonal fluctuations at this time of the female cycle are the primary factor. Estrogen and progesterone both rise during the second half of the menstrual cycle (between ovulation and menstruation). These shifting hormones trigger multiple changes in the body that lead to premenstrual bloating, among other symptoms.
Higher Estrogen and Progesterone
Higher levels of estrogen cause increased salt and water retention, leading to swelling and abdominal distention. Higher levels of progesterone relax the smooth muscles of the intestines, slowing down digestion and contributing to constipation and bloating.
Inflammation
Inflammatory compounds are activated prior to and during menstruation to trigger uterine contractions and shedding of the inner lining as a menstrual bleed. Increased inflammation plays a direct role in bloating, and can also affect the digestive system, causing cramping and bowel changes.
Premenstrual diet changes
Bloating isn’t the only premenstrual symptom from fluctuating hormone levels. Many people also experience mood changes and food cravings leading up to their period. Increased intake of sugar, salt, and refined carbohydrates during this time of the female cycle contributes to water retention, constipation, and bloating.
What is the best way to manage these female hormone fluctuations and inflammatory processes that lead to premenstrual bloating? Specific nutrition and lifestyle actions are incredibly helpful.
Anti-inflammatory foods
Eat a diet consisting of primarily whole foods emphasizing plenty of colorful vegetables and fruit. Specific anti-inflammatory foods to include are blueberries, raspberries, wild salmon, avocado, ginger, and turmeric.
Ginger tea
Ginger is anti-inflammatory and supports gut motility. Both of these actions are helpful for premenstrual bloating, cramping, and constipation.
High fiber foods
Fiber helps keeps bowels regular despite progesterone slowing down digestion, and can help limit bloating from constipation.
Stay well-hydrated
Drinking plenty of water helps the body flush out excess fluid and keeps digestion regular.
Limit added salt and refined sugars
Extra salt will cause more water retention, swelling, and bloating, so it’s best to limit overly salty foods on the days leading up to menstruation. Refined sugars are pro-inflammatory and contribute to constipation and are best to limit as well.
Exercise
Regular movement helps reduce premenstrual bloating and constipation and supports a healthy mood.
Female hormones fluctuate on a daily basis, and the changes that happen during the second half of the menstrual cycle before the period contribute to many premenstrual symptoms including bloating. We can support these normal hormonal changes with a healthy diet and lifestyle to feel better and less bloated on the days leading up to our period.
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Dr. Caitlan Gignac. ND
Naturopathic Doctor San Jose
408-356-1364
Dr. Caitlan Gignac. ND is a naturopathic doctor dedicated to helping her patients achieve optimal health through a natural and holistic approach. She focuses on addressing the root causes of symptoms, empowering patients with tools like nutritional education, lifestyle adjustments, herbal medicine, and natural supplementation, in addition to conventional methods to support lasting wellness. Her expertise spans women’s health, adrenal and thyroid health, mental health, digestion, fertility, and skin conditions. When she’s not caring for patients, Dr. Gignac enjoys connecting with nature through surfing, hiking, gardening, and exploring the Sierra Nevada mountains.
