Why does my belly get bloated during my period?
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Time to read 10 min
Do you notice your clothes feel tighter during your period? Is your belly bloated and more tense? You might even see, if you weigh yourself, that you’ve gained some weight. Today, let’s talk about a common menstrual symptom: bloating or period-related abdominal swelling.
This common phenomenon, linked to water retention and hormonal changes (estrogen, progesterone), affects many women and teens.
We’ll explain exactly why you get bloated during your period, plus tips to help you feel less bloated and more comfortable at that time of the month: balanced diet, hydration, gentle exercise. And of course, choosing comfortable period products to make your period as smooth as possible.
In this article:
I. Understanding bloating during your period Links between the menstrual cycle and the digestive system Differences between water retention and gas buildup II. Specific causes of bloating during your period Lifestyle and habits III. Special medical situations and bloating 1. Endometriosis and "Endo Belly" 2. Irritable Bowel Syndrome and Menstruation V. Our bonus tips for menstrual well-being Conclusion FAQ: bloating during your period Want to try a gentle, organic, and cool period routine?
I. Understanding bloating during your period
Bloating during your period is a common phenomenon caused by hormonal fluctuations. Increased levels of estrogen and progesterone lead to water retention and slow digestion, resulting in bloating.
According to Inserm, 20 to 40% of women of childbearing age suffer from PMS (premenstrual syndrome), often accompanied by digestive issues.
Links between the menstrual cycle and the digestive system
Estrogen promotes salt and water retention, while progesterone slows intestinal transit, promotinggas buildup. These hormones fluctuate throughout the cycle, with a rise in progesterone after ovulation. The An imbalance between these two hormones explains why some women experience these symptoms more intensely, especially before their period.
The menstrual cycle has a direct impact on the digestive system. Progesterone slows down digestion, often causing constipation. Prostaglandins, released during your period, can also cause diarrhea or alternate between constipation and diarrhea. These hormonal changes explain the many digestive issues that occur during this time.
Effects of menstrual hormones on different parts of the digestive system
|
Digestive organ |
Effect of menstrual hormones |
Associated symptoms |
| Stomach |
Reduced gastric motility due to progesterone |
Abdominal pain, indigestion, acid reflux (especially on the first day of your period) |
| Small intestine |
Hormone receptors influencing mucus secretion and intestinal contractions |
Bloating, nutrient absorption issues, post-meal discomfort |
| Colon |
Modulation of intestinal permeability by estrogen and progesterone |
Changes in bowel movements (constipation/diarrhea), loose stools, excessive gas |
| Enteric nervous system (intestinal nervous system) |
Increased sensitivity of digestive nerves during hormonal fluctuations |
Abdominal hypersensitivity, increased digestive pain during your period |
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Differences between water retention and gas buildup
Premenstrual syndrome (PMS) makes bloating worse by disrupting the digestive system. Symptoms usually appear 1 to 2 weeks before your period. While a bloated belly is common, how intense it gets depends on your hormonal balance and your individual sensitivity to PMS.
Water retention is different from intestinal gas in how it shows up. Water retention causes a uniform swelling and a general feeling of heaviness, while gas leads to localized bloating with sharp pains.
Water retention
generalized and uniform abdominal swelling,
feeling heavy and temporarily gaining weight (2 to 6 lbs),
Heavy legs and swollen ankles,
Buildup of gas
localized bloating and cramping abdominal pain,
gas and digestive discomfort,
localized bloating with occasional pain.
A bloated belly during your period is often due to a combination of water retention and gas. This cumulative effect is caused by hormones affecting tissue hydration and your digestive system. That’s why some women feel more bloated when they have their period.
Bloating follows the phases of the menstrual cycle. The peak usually happens before or during your period, linked to estrogen and progesterone levels. This can last for a few days before and after your period, with the duration varying from woman to woman.
II. Specific causes of bloating during your period
Physiological factors
During menstruation, the uterus contracts to shed the endometrium. These contractions, along with the opening of the cervix, also explain why your lower belly may look rounder, even though you haven’t actually gained weight.
The increased blood flow to the pelvic area contributes to the feeling of bloating. Uterine contractions help expel menstrual blood, which can cause cramps. The surrounding tissues react to hormonal changes, affecting how your belly looks. Fortunately, this temporary phenomenon fades away once your period ends.
So, as you can see, it’s completely normal to have a more bloated tummy during your period. Accept it and be kind to yourself. These few days each month go by quickly!
Dietary factors
Cravings for sweets or salty foods during your period make bloating worse. These foods promote water retention and gas, increasing abdominal discomfort.
- Foods high in salt increase water retention.
- Fatty foods disrupt digestion (they’re harder to digest).
- Legumes and cruciferous vegetables promote intestinal gas (fermentation).
- Dairy products can cause bloating for those who are sensitive.
- Sugary drinks disrupt digestive balance.
Lifestyle and habits
Stress disrupts your hormonal system, making bloating worse. Meditation, a quick workout, a walk, or a hands-on activity—there are plenty of ways for you to relax and unwind!
Lack of physical activity slows down digestion and traps gas. Even a short walk after eating can work wonders. It’s important to stay active to “wake up” your stomach and intestines so they function properly. Balancing diet, activity, and relaxation helps reduce cycle-related bloating.
Restless sleep, which is common before your period (affecting 23% of women), can make symptoms worse. We recommend going to bed a little earlier than usual and turning off your screens. In the evening, take care of yourself: have some herbal tea, use hand and body cream, give yourself a gentle belly massage, read, or listen to a meditation podcast to help you fall asleep.
III. Special medical situations and bloating
1. Endometriosis and "Endo Belly"
Endometriosis affects 1 in 10 women, causing pelvic pain and intense abdominal bloating called "Endo Belly." This symptom can persist outside of your period, unlike typical menstrual bloating.
Endometriosis causes tissue inflammation, which worsens bloating. "Endo Belly" is characterized by how persistent and intense it is, impacting daily life. The WHO notes that severe bloating can be a sign of a condition that requires medical attention. This symptom, often accompanied by digestive issues, doesn’t go away like typical menstrual bloating.
2. Irritable Bowel Syndrome and Menstruation
Irritable Bowel Syndrome (IBS) gets worse with hormonal fluctuations. Changes in estrogen and progesterone levels intensify digestive issues, making bloating more noticeable before your period.
Type of bloating |
Location |
Duration |
| Normal periods | Soft abdomen | A few days around your period |
| Endometriosis | Hard, bloated stomach | Persistence outside of your period |
| Irritable bowel syndrome | Diffuse disorders | Recurring episodes |
Women who suffer from both IBS and painful periods need to adapt their lifestyle. A low-FODMAP diet, balanced meals, and proper hydration make digestion easier. Activated charcoal and simethicone offer occasional relief.
A medical consultation remains essential for personalized care. Persistent or very painful bloating deserves a doctor’s visit. A gynecologist or a gastroenterologist can identify the exact cause.
Severe symptoms that disrupt daily life, like a hard and painful stomach, require professional advice to rule out underlying conditions.
IV. Practical solutions for menstrual bloating
1. Diet
To reduce bloating during your period, focus on foods that fight water retention. Bananas and avocados help balance body fluids. Oats and apples support smooth digestion. Avoid salt and processed foods.
- Potassium regulates the body’s water balance by counteracting sodium. Foods like avocado, spinach, and potatoes are great sources.
- Magnesium, found in almonds and legumes, helps ease digestive spasms.
- Soluble fibers, found in whole grains, help reduce intestinal stagnation. These nutrients work together to keep your belly flat.
2. Hydration
Drinking enough water might seem counterintuitive, but it actually reduces water retention. When hydrated, your body stops storing excess water. Ginger or peppermint herbal teas help promote elimination. Staying hydrated also aids digestion and regularity. Pro tip: always carry a full water bottle with you throughout the day. If you struggle to drink enough, there are mobile apps to help remind you. Choose still water, digestive herbal teas (like chamomile or fennel), and avoid coffee, alcohol, and carbonated drinks—these can increase water retention and bloating. Ginger or mint teas support digestion. About 1.6 to 2 liters of water per day is recommended.
3. Physical activity
Regular physical activity stimulates digestion and reduces bloating. Daily walks or gentle yoga boost blood circulation and ease abdominal tension. The key is to move at your own pace. Walking, fitness, Pilates, running—you name it!
Yoga offers specific poses to relieve abdominal discomfort. Cat-cow pose stimulates the digestive system. The "butterfly" pose stretches the pelvis, helping to release gas. Deep breathing exercises relax the abdominal muscles. These gentle movements ease discomfort without straining the body.
Adjust the intensity to match your energy. Fifteen minutes of walking or gentle stretching is enough. If your period is painful, choose gentle yoga over intense workouts. Listening to your body is key to finding the right balance between activity and rest.
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V. Our bonus tips for menstrual well-being
🧘🏻♀️ Stress management techniques
Stress intensifies bloating by disrupting hormonal balance. It affects the ovaries, amplifying digestive symptoms. 73% of women notice digestive issues before or during their periods. Deep breathing relieves tension and improves digestion.
Stress hormones like cortisol disrupt estrogen and progesterone levels, impacting your cycle. Chronic stress can delay ovulation or worsen PMS. 20 to 40% of women of childbearing age experience PMS with digestive symptoms. Meditation and yoga can help soothe period-related digestive issues.
👙 Menstrual products and abdominal comfort
Traditional menstrual products can make discomfort worse. A tampon that’s not positioned correctly or a pad that’s too thick can put pressure on your stomach. You may feel more tense, more stressed from the discomfort and fear of leaks.
Eco-friendly, cost-effective, and sustainable alternatives like period panties or menstrual cups offer comfort, absorbency, and convenience.
Louloucup period panties gently hug your belly without squeezing. Their breathable fabric prevents overheating and bloating. The menstrual cup, made from medical-grade silicone, puts no pressure on your abdomen.
Louloucup offers concrete and ethical solutions designed for all women to support them throughout their menstrual cycle. Heavy flow, teens, day or night, or postpartum, Louloucup has you covered!
Key takeaways
A bloated belly during your period is due to hormonal activity, slowed digestion, and water retention. Focus on:
a balanced diet,
regular hydration,
and gentle exercises to ease discomfort.
By adopting these simple habits, you’ll have a better experience with your period—a phenomenon that affects your overall well-being every cycle. And remember, a healthy, gentle menstrual product can make all the difference.
FAQ: bloating during your period
Why do I gain weight during my period?
Weight gain during your period is a common phenomenon, often linked to hormonal fluctuations, especially estrogen and progesterone. These hormones can cause water retention, leading to bloating and a feeling of weight gain.
Additionally, PMS (premenstrual syndrome) can trigger cravings and an increased desire for sugary foods, which also contributes to this temporary weight gain. Don’t worry—this weight gain is usually minor and goes away after your period.
Is it normal to be extremely bloated during your period?
It’s quite common to feel bloated during your period. Bloating, weight gain, and a general feeling of “puffiness” are all symptoms of premenstrual syndrome (PMS). In fact, 73% of women experience at least one gastrointestinal symptom before or during their period.
However, in some cases, severe and persistent bloating can be a sign of endometriosis and should be checked by a doctor. If you’re unsure, don’t hesitate to consult a healthcare professional.
Why don’t I fart as much when I have my period?
Unlike this experience, it’s actually more common to have increased flatulence during your period. Hormonal fluctuations throughout the menstrual cycle, especially changes in progesterone levels, can slow down your digestive system, which may lead to bloating and gas.
Although every woman is different, some may notice changes in digestion during this time. If this concerns you, talk to your doctor.
What weight gain during your period is normal?
Weight gain related to your period is usually temporary and nothing to worry about. It can vary from one woman to another—some don’t gain any weight at all, while others may gain up to 5 pounds (2.3 kg).
This weight gain is often due to water retention caused by hormonal fluctuations, particularly an imbalance between estrogen and progesterone. It’s important to see if this weight gain goes away after your period.
What can you do about persistent hormonal bloating?
Persistent hormonal bloating can be caused by hormonal imbalance, PMS, menopause, or endometriosis. To ease this symptom, it’s recommended to eat a balanced diet, exercise regularly, and manage stress.
In some cases, hormone replacement therapy or specific medical management of endometriosis may be necessary. It’s important to consult a doctor for a precise diagnosis and appropriate treatment.
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