Top 10 tips to manage period bloating

September 19, 2025

Bloating is the uncomfortable feeling of heaviness or tightness in your stomach right before or during your period.

It’s one of the most common PMS symptoms caused by a mix of hormonal changes, water retention, and sometimes digestion slowing down.

If you’re struggling with bloating, don't worry! There are plenty of simple, practical steps you can take to reduce the discomfort and feel more at ease during your cycle.

Here are 10 effective period bloating remedies you can try.

1. Stay hydrated

It may sound strange, but drinking more water can actually reduce bloating.

When your body doesn’t get enough fluids, it tends to hold on to whatever water is already in your system, making you feel puffier. Staying well-hydrated helps flush out excess sodium and supports digestion, both of which can ease bloating.

Take small sips of water throughout the day rather than gulping large amounts at once.

Herbal teas such as chamomile or ginger can also be soothing.

2. Add potassium-rich foods to your diet

Foods high in potassium, such as bananas, sweet potatoes, spinach, and avocados, help balance fluid levels in the body and reduce water retention.

Including them in your meals during PMS can be a simple and tasty way to reduce period bloating.

Cutting back on salty, processed foods and adding more potassium-rich options is a simple way to find bloating relief.

3. Keep sodium intake low

A low-sodium diet is one of the most effective ways to prevent water retention and bloating before your period.

Processed snacks, packaged meals, and fast food are often very high in salt, which causes your body to retain more water.

Try cooking fresh meals at home, using herbs and spices instead of salt for flavour and reading nutrition labels to avoid hidden sodium.

4. Eat smaller, more frequent meals

Large, heavy meals can make bloating worse by slowing down digestion. Instead, opt for small, frequent meals spread throughout the day.

This keeps your metabolism steady and puts less pressure on your digestive system.

Including fibre-rich foods such as fruits, vegetables, and whole grains can also help reduce constipation, which will ease your bloating as well.

5. Light exercise and movement

While it might feel tempting to curl up in bed, some light exercise can work wonders for bloating relief during your menstrual cycle.

Gentle activities like walking, stretching, yoga, or swimming help stimulate circulation and improve digestion, which reduces water retention.

To learn more about doing yoga on your period, read this article. Even 20–30 minutes of movement can make you feel lighter and more comfortable.

6. Try magnesium-rich foods or supplements

Magnesium is a mineral that helps regulate fluid balance and muscle function. Studies suggest it can reduce PMS bloating and cramps.

You can get magnesium naturally from foods such as leafy greens, nuts, seeds, and dark chocolate.

If your diet is lacking magnesium, you can try magnesium supplements after consulting your doctor.

7. Skip excess caffeine and carbonated drinks

Caffeine can dehydrate you and irritate your digestive system, while fizzy drinks often contain gas-producing bubbles that increase bloating. If you rely on coffee or soda, consider cutting back during your period. Instead, swap them for herbal teas (like peppermint or ginger) that naturally support digestion and can act as a gentle herbal remedy for period bloating.

8. Natural remedies and digestive support

Some people find relief from peppermint oil capsules, which can relax the digestive tract and reduce bloating.

You can also use warm compresses or gentle digestive massage on the abdomen to ease discomfort.

While natural remedies may not work for everyone, they can be a useful addition to lifestyle changes and a healthier diet.

9. Wear comfortable clothing

When you’re feeling bloated, tight waistbands can make the discomfort worse. Wear comfortable period clothing such as loose-fitting trousers, dresses, or leggings with stretch bands.

This simple change won’t reduce bloating itself, but it can make you feel much more at ease throughout the day.

10. Manage stress and get enough rest

Stress increases cortisol, which can affect your digestion and make PMS symptoms worse, including bloating. Simple practices like deep breathing, meditation, journaling, or even a warm bath can help calm your body and mind. Pairing stress management with adequate sleep also helps regulate hormones and supports your overall cycle health.

Final takeaway

Managing PMS bloating often requires small, consistent changes such as staying hydrated and eating potassium-rich foods, moving your body and reducing stress.

These period bloating remedies won’t eliminate discomfort completely, but they can help you feel lighter, more balanced, and more in control during your cycle.

Tracking your symptoms also makes a huge difference. Using the Asan Period Tracker app, you can log bloating, cravings, and other PMS signs to spot patterns in your cycle.

This way, you’ll know when bloating is most likely to show up and can prepare in advance with the remedies that work best for you.