That uncomfortable, heavy feeling before or during your period? Yes, it is real—and it can be incredibly frustrating. Whether your jeans feel tighter or your digestion slows down, many women experience noticeable changes in their bodies due to hormonal shifts throughout their cycle. The good news? There are practical ways to reduce the discomfort. Let’s dive into what causes period bloating and how to manage it effectively.
What Is Period Bloating?
Period bloating refers to the sensation of fullness, tightness, or swelling in the abdominal area that typically occurs in the days leading up to your period. It’s often caused by water retention and changes in digestion due to fluctuating hormone levels
What Causes Period Bloating?
Bloating during the period is primarily driven by changes in estrogen and progesterone. These hormones affect how your body retains water and salt, which can lead to swelling or puffiness. Additionally, hormonal shifts can slow down your digestive system, contributing to gas, constipation, and that heavy, bloated feeling. Lifestyle factors like diet, stress, and hydration also play a role in how intense your bloating becomes.
One simple, natural way to support hormonal balance and ease monthly discomfort is Period SOS—a topical cream we co-developed with OBGYNs. You just apply it to your abdomen daily, and its blend of natural ingredients works transdermally by supporting the stimulation of key hormones.
How Can You Treat and Prevent Period Bloating?
Here are seven simple and science-backed tips to help reduce period bloating and feel more like yourself:
1. Avoid Salty Foods
High-sodium foods can make your body retain more water, worsening bloating. Try to cut back on processed foods, canned soups, chips, and restaurant meals—especially in the week before your period.
2. Eat Potassium-Rich Foods
Potassium helps balance fluids in your body and can counteract the effects of sodium. Choose foods like bananas, sweet potatoes, avocados, and leafy greens to ease bloating naturally.
3. Drink Lots of Water
It might seem counterintuitive, but drinking more water actually reduces water retention. Staying hydrated supports kidney function and digestion, which helps your body flush out excess sodium and bloat.
4. Exercise Regularly
Even light movement like walking, yoga, or stretching can stimulate digestion and reduce fluid retention. Exercise also helps improve circulation, which can contribute to feeling lighter.
5. Reconsider Current Medications
Some medications, including certain birth control pills or anti-inflammatory drugs, can contribute to bloating as a side effect. If you suspect your medications are playing a role, talk to your doctor about alternatives.
6. Skip Alcohol and Caffeine for Now
Both alcohol and caffeine can dehydrate you, slow digestion, and increase inflammation—all of which can intensify bloating. Try swapping your coffee or wine for herbal teas like ginger or peppermint during this time.
7. Try a Natural Bloat Relief Supplement
After years of research into the root causes of bloating and extensive ingredient testing, we co-developed Bloating SOS at Glow alongside a team of Registered Dietitians and Nutritionists. This game-changing powder is packed with digestive enzymes and Morosil™—an award-winning ingredient that supports fat metabolism. It’s doctor-approved and designed to help you beat the bloat, detox your liver, and feel lighter and more energized—naturally, every day of the month.
When Should You See a Doctor?
While mild bloating is common, you should consult a healthcare provider if:
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The bloating is severe or long-lasting
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It interferes with your daily life
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It comes with sudden weight gain, pain, or unusual digestive issues
Persistent bloating could indicate a hormonal imbalance, food intolerance, or a more serious condition like endometriosis or IBS.
Final Thoughts
Bloating might be a common part of your cycle, but it doesn’t have to take over your day. Small lifestyle shifts—like tweaking your diet, staying active, and keeping hydrated—can make a real difference. And if your body needs a little extra support, supplements like Period SOS or Bloating SOS are here to help you feel your best, all month long.
