Why you feel bloated before your period & how to calm it!

PMS symptoms come in all shapes and sizes—some are manageable, while others can feel like a real nuisance. Bloating is one of the most common symptoms and can start up to two weeks before your period. The good news? There are practical steps you can take to ease bloating and help your body feel its best.

1. Mind your salt intake

In the weeks leading up to your period, hormone changes cause your body to retain more water. Consuming too much salt during this time can worsen bloating and make symptoms harder to manage. Try to limit foods high in sodium, such as crisps, ultra-processed foods, and soy sauce – and focus on drinking more water, and consuming potassium-rich foods, like bananas, avocados and spinach, as these can help regular the balance of fluid in your body.¹https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983

2. Keep moving

Exercise helps with bloating at any time of the month—but it’s especially beneficial in the two weeks before your period. Movement helps reduce water retention, boosts mood by releasing endorphins, and eases digestive issues. Gentle, low-impact activities can make it fun and sustainable, such as:

• Swimming
• Cycling
• Yoga
• Brisk walk

3. Support your gut

The hormonal changes you experience leading up to a period can also cause digestive issues; this can present at either end of the spectrum, resulting in constipation or diarrhoea. Gut dysbiosis (imbalance of beneficial bacteria) can make these symptoms worse, as it hinders proper excretion of oestrogen, which then causes more bloating than you would have otherwise. Progesterone, a hormone that produced by the ovaries and crucial for regulating the menstrual cycle, helps our muscles to relax. This relaxing effect affects your bowel, slowing transit time and leading to constipation, which can further exacerbate bloating.²https://pmc.ncbi.nlm.nih.gov/articles/PMC3901893/

Support your gut and nurture a balanced microbiome with a high-quality probiotic and prebiotic. At Chuckling Goat, we’ve carefully crafted our Probiotic Kefir and Complete Prebiotic to work together as a powerful synbiotic. First, they help repopulate your gut with beneficial bacteria, then provide the fuel those microbes need to thrive—supporting digestion, immunity, and overall wellbeing.

PMS bloating is normal, but taking proactive steps can help your body feel lighter and more comfortable—supporting both physical and mental well-being as your period approaches.

Check out more articles about menstrual health here!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

References

• 1
  https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983
• 2
  https://pmc.ncbi.nlm.nih.gov/articles/PMC3901893/

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