It seems that periods and bloating go hand in hand. For many women, bloating is how they know their period is about to start. It can make an already challenging time just that much more uncomfortable and exhausting. You might even panic at first because it seems you’ve gained weight and developed swollen ankles (and other parts). Unfortunately, you might not be able to eliminate bloat entirely, but let's discuss some proven ways you can reduce it.

Go Botanicals is a company founded and run by a woman, so the research for this article is extensive and educational for our female customers and also for ourselves. We wanted to try all these methods first hand. We were so interested to discover how many women were already using CBD for period bloating, so once we started talking to more of our customers, they were finding wonderful success with it too. We wanted to keep deep diving into the topic to make our periods as manageable and painless as possible.

Related: CBD for Menstrual Cramps

What is Period Bloating?

So, why do we get period bloating in the first place? Leading up to and during your period, hormone levels (estrogen and progesterone) fluctuate, resulting in up to 10 extra pounds of water and sodium. Additionally, inflammatory molecules called prostaglandins are also added to the mix. 

Bloating is just one of several premenstrual syndrome (PMS) symptoms. Some of these symptoms can begin up to two weeks before your period begins:

• Cramps

• Low energy

• Low mood/mood swings

• Swollen breasts

• Acne

• Backaches

• Headaches

The American College of Obstetricians and Gynecologists report that up to 85% of American women suffer from the premenstrual syndrome of period bloating.

Why Do Women Bloat on Their Period?

Period bloating occurs primarily due to hormonal fluctuations, particularly the rise and fall of estrogen and progesterone, which can cause the body to retain more water and salt. This retention leads to swelling and a feeling of heaviness or fullness in the abdomen. Additionally, these hormonal changes can slow down the digestive system, causing gas and constipation, which contribute to bloating. The inflammation and stress response triggered by menstruation can also lead to increased water retention and discomfort. Finally, lifestyle factors like diet, lack of exercise, and stress during the menstrual cycle can exacerbate bloating symptoms.

Estrogen levels, in particular, can cause your body to retain fluid. While later in your menstruation, your progesterone levels are higher, which can cause slower digestion – another contributing factor to bloating. Usually, bloating begins up to five days before your period and can dissipate a few days into your cycle.

What Does Period Bloat Look Like?

Period bloat is a common symptom experienced by many ladies during their menstrual cycle, characterized by a feeling of fullness or tightness in the abdominal area. Visually, period bloat can make the stomach appear swollen or distended, often resembling the appearance of having gained a few pounds or being a few months pregnant. This bloating is usually most noticeable in the lower abdomen but can extend to the midsection, making clothes feel tighter and less comfortable.

In addition to the physical changes, period bloat may also be accompanied by a sensation of heaviness or pressure in the stomach. This bloating is typically caused by hormonal fluctuations, particularly the increase in progesterone, which leads to water retention and slower digestion. While the severity of period bloat can vary from woman to woman, it often starts a few days before menstruation and may continue through the first few days of the period. Though it can be frustrating and uncomfortable, understanding that period bloat is a normal part of the menstrual cycle can help in managing its effects.

Many period bloat photos show period bloat before and after are almost shocking to see a woman's waistline change by several inches. Some women wonder if it is period or pregnancy bloating because their stomach gets so enlarged they have to wear their pregnancy pants. If this is you, let's explore things to help with period bloating.

How To Get Rid of Period Bloating 

While it’s good to have a little clarity about why you’re bloating every month, it doesn’t make it any easier to accommodate. Let's explore some premenstrual bloating remedies. Here are some remedies for period bloat and inflammation. The goal is to prevent or reduce the severity but then also get rid of it once it begins.

It is advised to try multiple PMS bloating remedies because the effectiveness varies by woman. The end goal is finding the PMS bloating relief that helps us live our lives without the hindrance of pain and suffering. We compiled a comprehensive list of things to help with period bloating.

1. Stay Hydrated

We get dehydrated before and during our periods due to hormonal fluctuations that can affect fluid balance and increase water retention, making us feel more dehydrated. Additionally, menstrual blood loss can lead to a reduction in overall fluid levels in the body, contributing to dehydration.

Drink plenty of water during this time, beginning a few days before your period. If your body retains sodium, the water will dilute it and its effects. Drinking lots of water may also improve kidney function, reduce water retention, and help you feel amazing.

2. Get Active

Staying active is an aid to your well-being on every level. Before and during your period, keeping up your regular exercise will help minimize many of the symptoms of PMS, including bloating. If you’re not feeling well, you shouldn’t further stress your body with strenuous workouts. Consider light workouts like yoga, pilates, or swimming to amp up your sluggish digestive system and ward off constipation and bloat. 

Staying active before and during our periods can help reduce period bloat by promoting healthy circulation and preventing fluid retention. However, overly strenuous workouts should be avoided as they can increase stress and inflammation, potentially exacerbating bloating and discomfort. High-stress cardio can actually promote inflammation and make your bloat worse.

3. Try CBD Products

There is evidence to show that CBD products may be effective in reducing the discomfort of bloating and cramps. One 2016 study proved that CBD products could have anti-inflammatory properties.

Go Botanicals developed Full Spectrum Balance Blend CBD Gummies that are a perfect combination to combat period bloating. The natural nutrients work together to reduce bloating and help relax your body and mind to manage what is sometimes the most stressful week of the month.

CBD is beneficial for period bloat because its natural anti-inflammatory properties help reduce swelling and discomfort associated with menstrual bloating. Additionally, CBD can relax smooth muscle tissue and alleviate cramps, further easing the bloating often experienced during periods.

CBD works a bit differently in each individual, but if you are wondering how to get rid of period bloating, it can be a great place to start. As we search for natural solutions to common health issues, we discovered what a lot women already have- CBD can help alleviate a lot of the common period symptoms.

"Using CBD gummies has been a game-changer for my period pain and bloating. Before I started taking them, my cramps and bloating were unbearable, but now I feel so much more comfortable and can go about my day without constant discomfort. The anti-inflammatory effects are noticeable, and I love that it's a natural remedy." - Sarah, 24

Period bloating can be one of the most uncomfortable symptoms of your menstrual cycle, often accompanied by disrupted sleep both before and during your period. Hormonal changes throughout your cycle can lead to inflammation, which not only causes bloating but also interferes with your ability to get restful sleep. Taking CBD Sleep Gummies can be an effective way to combat these challenges. CBD has natural anti-inflammatory properties that can help reduce bloating and promote relaxation, making it easier to fall and stay asleep. By addressing the inflammation, CBD can help you wake up feeling more refreshed, even during the toughest days of your cycle.

4. Try an Anti-Inflammatory Diet

The foods you consume during your period can increase or decrease the amount of bloat you’re experiencing. It is so important to find food for period bloating that you love. This is usually a time of food cravings, so you may have to resist them if you want cake, sweet treats, and salty foods. If you are craving sweets, try fresh fruits to satisfy that sweet tooth. It may not be what sounds best, but it will pay off in how you feel.

Many of us are craving salty snacks during our periods. Unfortunately, salty snacks like chips are not ideal during our period because their high sodium content can lead to water retention, exacerbating bloating. The lack of nutritional value in chips means they don't provide the necessary nutrients our bodies need to combat menstrual discomfort. Additionally, the processed nature of these snacks can contribute to digestive issues, further increasing period bloat and discomfort.

If you're craving salty foods on your period, healthier choices that can help decrease bloating include:

• Nuts and seeds - Rich in healthy fats and proteins, they can satisfy salty cravings without contributing to bloating.

• Vegetable sticks with hummus - The fiber in vegetables and protein in hummus can help manage bloating while providing a savory snack.
• Olives - They offer a salty flavor and are packed with healthy fats, which can help with bloating.
• Edamame - Lightly salted, they provide protein and fiber, which aid in digestion and reduce bloating.
• Pickles

• While salty, they are lower in calories and can be enjoyed in moderation to satisfy cravings without causing significant bloating.

5. Eat Plenty of Potassium-Rich Foods

Potassium-rich foods are beneficial during your period because they help regulate fluid balance in the body, reducing water retention and bloating. Additionally, potassium supports muscle function, which can alleviate menstrual cramps by preventing muscle spasms and promoting relaxation. These foods also aid in maintaining overall electrolyte balance, which can be disrupted during menstruation, contributing to better overall well-being during your period.

Relieve period bloating with potassium. Potassium-rich foods like cantaloupe, bananas, asparagus, and tomatoes can introduce a good balance of fluids, reducing water retention. Chicken, tofu, and fish are proteins that can make you feel better, along with healthy fats like salmon, nuts, and chia seeds.

6. Be Conscious of Alcohol & Caffeine Intake

Being conscious of alcohol consumption is crucial for managing period bloating because alcohol is a diuretic, which can lead to dehydration. When the body is dehydrated, it tends to retain more water to compensate, which can exacerbate bloating. Furthermore, alcohol can cause gastrointestinal irritation and disrupt the natural balance of the gut microbiome, leading to increased bloating and discomfort. By reducing or avoiding alcohol intake during your menstrual cycle, you can help minimize these effects and maintain better hydration, ultimately reducing bloating.

Similarly, caffeine should be consumed with caution during your period as it can contribute to bloating. Caffeine is also a diuretic, leading to potential dehydration and water retention. Additionally, it can stimulate the production of stomach acid and cause gastrointestinal distress, which may increase bloating and discomfort. Caffeine can also exacerbate menstrual symptoms like anxiety and breast tenderness, adding to the overall discomfort during your period. Opting for herbal teas or other non-caffeinated beverages can help mitigate these issues, promoting better hydration and reducing the likelihood of bloating.

As a general rule, stick to water as much as you can. It may be boring, but it will make you feel so much better. Go ahead and add some flavor without much sugar, but keep hydrating before and during your period.

7. Take it Easy on the Fiber

If you aren’t used to consuming a lot of fiber, now isn’t the time to start. Of course, we just recommended lots of veggies, but if you don’t usually eat this way, start slowly. Eating too much fiber can leave it sitting too long in your gut and actually increase your period bloating, abdominal tightness, and discomfort.

While fiber is essential for a healthy diet, consuming too much fiber when trying to curb period bloating can be counterproductive. Excessive fiber intake can lead to increased gas production and bloating as the body struggles to break down and ferment the undigested fiber in the intestines. Exactly what we are trying to avoid.

During menstruation, the digestive system can already be more sensitive due to hormonal fluctuations, making it more susceptible to bloating and discomfort. High-fiber foods, such as beans, lentils, and certain vegetables, can exacerbate these symptoms by adding bulk to the digestive system and increasing gas production. Therefore, moderating fiber intake and focusing on easily digestible foods can help reduce bloating and promote digestive comfort during menstrual cycles.

8. Consume Probiotics

Taking probiotics can be beneficial in combating period bloating due to their role in maintaining a healthy gut microbiome. During menstruation, hormonal fluctuations can disrupt the balance of gut bacteria, leading to digestive issues such as bloating and gas. Probiotics, which are live beneficial bacteria, help restore and maintain this balance, promoting better digestion and reducing bloating.

Probiotics aid in breaking down food more efficiently and enhancing nutrient absorption, which can alleviate gastrointestinal discomfort. Additionally, probiotics support overall gut health, which is crucial for regulating bowel movements and minimizing the bloating often experienced during menstrual cycles.

9. Take Supplements

Supplements are good to take along with a healthy diet anytime, but some can be especially helpful during your period. Taking certain supplements during your period can help alleviate common menstrual symptoms and promote overall well-being.

Magnesium is particularly beneficial as it can reduce muscle cramps and alleviate headaches by relaxing muscles and supporting nerve function. Omega-3 fatty acids, found in fish oil supplements, have anti-inflammatory properties that can help reduce menstrual pain and discomfort. Vitamin B6 is known to help with mood regulation and can alleviate symptoms of premenstrual syndrome (PMS) such as irritability and fatigue.

Iron supplements are crucial for those who experience heavy menstrual bleeding, as they help prevent anemia and maintain energy levels. Additionally, calcium can reduce menstrual cramps and mood swings, while vitamin E can help decrease menstrual pain. Incorporating these supplements into your routine can make menstrual periods more manageable and improve overall health.

10. Explore Prescription Medication With Your Doctor

For those struggling with really severe period bloating, considering prescription medications might be a viable option. Hormonal contraceptives, such as birth control pills, can regulate hormonal fluctuations that often contribute to bloating by stabilizing estrogen and progesterone levels.

Diuretics prescribed by a healthcare provider can help reduce fluid retention, which is a common cause of bloating during menstruation.

Consulting with a healthcare professional is essential to determine the appropriate medication and dosage, ensuring that the chosen treatment effectively addresses the bloating without causing adverse side effects. This personalized approach can significantly improve the quality of life for those affected by persistent period-related bloating.

Related: CBD and Hormonal Imbalance

Period Bloating and Inflammation Can Be Remedied

Although you might not be able to eliminate monthly bloat, there are many things you can do to reduce it. The above remedies may not only make your monthly period a more comfortable experience, but they can also aid in your overall health and well-being.

Disclaimer

It is important to emphasize that this article is not medical advice, and individual results may vary. Through careful research, we have found many great remedies to help reduce and eliminate period bloating and wanted to share them with other women.

Before starting any CBD regimen or making significant changes to your wellness routine, consult with your healthcare provider to ensure that CBD is safe and appropriate for your specific needs and conditions. While CBD shows promise as a natural supplement, it should not replace any prescribed medications or treatments without professional guidance. Your healthcare provider can help you determine the best approach to integrating CBD into your daily life for optimal well-being.

Are you looking for high-quality, premium CBD products? We’re here for it. Go Botanicals is a woman owned and run company and is a leader in the market that provides innovative products for your CBD needs. We have a variety of options to choose from and always third-party test our products to ensure high quality. Using only the best, most natural ingredients, we bring you CBD in its purest form. Visit Go Botanicals to learn more.