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    Bloating During Periods: What Are The Symptoms & How To Reduce It, Expert Weighs In

    If you suffer from bloating, scroll through the article to find some helpful pieces of advice shared by a gynaecologist. 
    • Krati Purwar
    • Editorial
    Updated at - 2022-12-02,15:00 IST
    how to reduce period bloating symptoms

    Bloating is one of the most common issues menstruators face before, during, and sometimes even after periods. It is a physiological change that most people experience due to an alteration in hormonal balance. 

    Among women, progesterone and oestrogen are responsible for bloating. Mostly it is progesterone. These are sex hormones that keep on changing throughout the menstrual cycle. 

    Bloating has symptoms that menstruators have to deal with. Therefore, we spoke to Dr Lavanya Kiran, Senior Consultant, Obstetrician and Gynecologist and Reproductive Medicine at Cloudnine Group of Hospitals, Bengaluru, to understand different issues menstruators face while bloating and how to reduce it.

    Symptoms Of Bloating

    symptoms of period bloating

    Some of the common symptoms of bloating include,

    • Backache
    • Headache
    • Mood Swings
    • Tiredness
    • Cramps
    • Food Cravings

    If you are someone who craves food a lot while you bloat, you should always give more thought to what you eat. If you eat more processed food, it can aggravate symptoms.

    How To Reduce Bloating

    Get Good Sleep

    get good sleep

    Dr Kiran says it is necessary for menstruator to get a good night's sleep throughout the menstrual cycle. However, it is essential to be mindful of your sleep schedule, especially during periods.

    If you do not sleep well, you will feel tired throughout the day. This condition will only worsen your symptoms and hamper your everyday routine.

    Remain Active

    remain active

    According to Dr Kiran, people who remain active throughout the menstrual cycle are less likely to experience bloating. Even if they bloat, the symptoms remain at a manageable level.

    She suggests menstruators continue exercising during, after and before their periods. One can, however, opt for light exercises instead of an intense workout session. Swimming, yoga (basic yoga exercises), etc. can help with bloating. 

    Cut On Sugar

    cut on sugar and alcohol

    Dr Kiran suggests menstruators cut down on processed sugar and sweet drinks. It can elevate the symptoms or worsen cramps. If you experience bloating during PMS or periods, you should avoid caffeine, store-bought drinks, soft drinks, and alcohol.

    Caffeine intake can result in irritated bowel syndrome or digestive tract issues. Coffee and alcohol also cause dehydration, making it difficult for your body to retain water. 

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    Eat Fresh & Healthy Food

    eat fresh and healthy food

    Dr Kiran says menstruators must put extra thought into what they eat during bloating. It is better if you opt for fresh and healthy food instead of cold and processed dishes. 

    She suggests proteins and potassium-rich food items can help to reduce bloating. The list includes bananas, tomatoes, green leafy vegetables, cucumber, tomatoes, sweet potatoes, pineapple, garlic, ginger, etc. 

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    You should stay away from food items like cauliflower, cabbage, beans, broccoli and lettuce. These vegetables can cause gas and bloating. You can opt for home-cooked meals.

    Dr Kiran emphasises keeping track of your symptoms. If bloating and its painful symptoms persist after periods and hamper your everyday routine, you must consult your gynaecologist. The doctor might run some tests and give you a better idea to live a healthy life. 


    Your skin and body like you are unique. While we have taken all measures to ensure that the information provided in this article and on our social media channels is credible and expert verified, we recommend you consult a doctor or your dermatologist before trying a home remedy, quick hack or exercise regime. For any feedback or complaint, reach out to us at

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