How do I reduce period bloating?

Bottom lineReduce period bloating by cutting back on salt, staying hydrated, doing light exercise, eating potassium-rich foods, and limiting caffeine, alcohol, and fizzy drinks; see a doctor if bloating is severe, persists after your period, or comes with pain or a change in bowel habits.

Period bloating is caused by hormonal shifts before and during your period that make your body hold onto extra water and slow digestion. A few simple habits ease it for most people.

What helps

• Cut back on salt in the days before your period to reduce water retention
• Drink plenty of water - staying hydrated actually helps your body release fluid
• Move your body - light exercise like walking eases bloating and cramps
• Eat potassium-rich foods (bananas, leafy greens) and limit processed snacks
• Go easy on caffeine, alcohol, and fizzy drinks, which can make bloating worse

Over-the-counter options

Some people find anti-inflammatory pain relievers help with the bloating and cramps together. A pharmacist can advise on what suits you.

When to check with a doctor

Bloating that is severe, doesn't settle after your period, or comes with pain, a change in bowel habits, or feeling full quickly is worth getting checked, as persistent bloating has other causes.

Femora helps you track bloating alongside your cycle so you can see the pattern and what eases it.