How to Reduce PMS Bloating Before Your Period
Let’s talk about that all-too-familiar pre-period puffiness: bloating.
One day, your favorite jeans fit perfectly, and the next, they feel like they’ve shrunk two sizes, and you look like you’re in the early stages of pregnancy or binged on a Christmas ham. Sound familiar?
So, what’s behind this monthly bloat, and more importantly, how can we beat it?
Why We Bloat Before Our Period
Bloating is that uncomfortable, swollen feeling caused by water retention and gas buildup in the gut. In the lead-up to your period, hormonal fluctuations—especially in progesterone and estrogen—can cause your body to hold onto more water and slow down digestion. This can lead to bloating.
Some of us are more sensitive to these hormonal shifts than others. Factors like a diet high in salty or processed foods, dehydration, stress, and lack of movement can exacerbate bloating. But don't worry—there are natural ways to ease PMS bloating and bring your body back into balance.
5 Hormone-Friendly Tips for Bloating
1. Cut Back on Processed Foods & Salt
Highly processed foods and regular table salt can increase water retention. Opt for whole foods and consider using mineral-rich Himalayan or sea salt instead. This simple swap supports fluid balance and reduces bloating.
2. Stay Hydrated
It might seem counterintuitive, but drinking more water actually helps reduce water retention. Aim for more than half of your body weight in fluid ounces of water daily to flush out excess sodium and support digestion. Proper hydration is a key natural way to ease PMS bloating.
3. Load Up on Magnesium & Potassium
These minerals play a crucial role in balancing fluids and supporting digestion. Incorporate potassium-rich foods like bananas, avocados, and leafy greens into your diet. Additionally, a magnesium supplement may help alleviate bloating and other PMS symptoms.
4. Move Your Body (Gently)
Engaging in light exercise, such as walking or yoga, can improve circulation and aid digestion. Regular physical activity is among the effective hormone-friendly tips for bloating.
5. Manage Stress Levels
Stress can exacerbate digestive issues and contribute to bloating. Incorporate stress-reducing practices like meditation, deep breathing, or gentle stretching to help keep your hormones—and your belly—happy.
Want More Tips for a Balanced Cycle?
Bloating is just one piece of the hormone puzzle. If you’re ready to feel more in sync with your body all month long, grab my free Hormone Balancing Foods Guide below! It’s packed with hormone-friendly foods to balance your hormones and ease PMS, helping you feel lighter, more energized, and more in control of your cycle.
👇 Download it below and start supporting your hormones naturally.