Why do I feel bloated before my period?

Bottom linePremenstrual bloating is caused by hormone shifts that make your body retain water and salt and slow digestion (causing gas and constipation), and it eases once your period starts; reduce salt, stay hydrated, limit caffeine, alcohol, and fizzy drinks, move gently, and get enough fiber. See a doctor if bloating is severe, constant, unlinked to your cycle, or comes with pain, bowel changes, or weight loss.

Premenstrual bloating is very common and is driven by the hormone shifts in the days before your period. It usually eases once bleeding begins.

Why it happens

• Hormones: rising and falling estrogen and progesterone cause your body to retain water and salt, leading to that puffy, swollen feeling
• Digestion: the same hormones can slow the gut, causing gas and constipation that add to bloating
• Cravings: salty and carb-heavy premenstrual cravings increase water retention

What helps

• Reduce salt in the days before your period
• Stay hydrated (it actually reduces water retention)
• Limit caffeine, alcohol, and carbonated drinks
• Gentle exercise and movement
• Fiber to ease constipation
• Some find magnesium or NSAIDs helpful

When to see a doctor

• Bloating that's severe, constant, or not linked to your cycle
• Bloating with pain, changes in bowel habits, or weight loss
• Persistent bloating that doesn't go away after your period

Cyclical bloating that comes and goes with your period is normal. Constant or severe bloating deserves a check, since persistent bloating has other causes.

Track bloating with your cycle in Femora and see what are the symptoms of PMS.

Femora confirms whether bloating follows your cycle, helping separate PMS from something else.