8 Period Bloating Remedies You Can Try At Home

Whether you intuitively know when your period is coming or use a period tracking app to alert you, one of the classic signs that your time of the month is around the corner is period bloating.

In fact, an estimated 70 percent of women experience bloating during their period, according to Diana Bitner, MD, an ob-gyn and the chief medical officer and co-founder of true, a membership-based concierge medicine practice in Michigan.

Although bloating may alter the number on the scale, there is a difference between bloat and weight gain. The good news is once the bloat subsides, your weight will most likely return to normal.

Here's everything that could be contributing to the discomfort and what you can do to get rid of puffiness around your period.

What even is period bloating—and why does it happen?

You can thank fluctuations in estrogen levels and a sharp drop in progesterone right before your period. "When estrogen levels are higher, our bodies tend to retain water," says Meggie Smith, MD, an ob-gyn and assistant professor of obstetrics and gynecology, reproductive endocrinology, and infertility at the University of Southern California.

Progesterone, which is high in the latter half of your cycle (right before your period), can make for a slower digestive tract, so to speak, which also may not help symptoms of bloating or fullness, she adds. Basically, it's a bloating double-whammy.

How long does period bloating last?

Bloating usually starts to kick in about one to two days before the start of a woman's period, according to the Mayo Clinic. But some women experience symptoms up to five days beforehand. Period bloating will typically go away once you've been menstruating for a few days.

What helps PMS bloating?

Luckily, there are some seriously easy steps you can take to de-bloat during your period. For example, switching up the foods you eat, like swapping in more potassium-filled foods and nixing the caffeine for a few days, can help.

Just scroll through the options below—there's a remedy in this list that will (*fingers crossed*) work for you.

1. Cook at home more often.

Of course, not everyone has the time or ability to make home-cooked meals nightly. But when you can, try to make it a habit, as making your own meals can drastically decrease bloating.

“People are often unaware of hidden salt in restaurant meals, as well as in processed foods,” says Lauren Streicher, MD, a clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine. “Of course, that’s why restaurant meals taste so good, but if you do your own cooking you can make sure not to over-salt your food, which can make a huge difference as far as keeping bloating down.”

2. Go for potassium, protein, and healthy fat.

Fill your plate with ingredients that won’t cause you to puff up. “High-potassium foods like bananas, cantaloupe, tomatoes, and asparagus help promote a good balance of fluids,” says Isabel Smith, RD, a New York City-based dietitian and fitness expert. “The same goes for healthy fats like chia, nuts, and salmon." Protein is another safe bet—think chicken, fish, and tofu.

3. Mix in some “natural diuretics.”

“Foods that act as natural diuretics like celery, cucumbers, watermelon, lemon juice, garlic, and ginger will also make you feel lighter on your feet, even on your period,” says Sherry Ross, MD, an ob-gyn on the board of Planned Parenthood, Los Angeles.

4. Don't suddenly overdo it on the fiber.

It's certainly good to have a variety of fruits and vegetables in your meals, but if you suddenly begin consuming them in mass quantities during your period, you may experience increased bloating simply because your body isn’t used to the fiber, says Sara Twogood, MD, an assistant professor of obstetrics and gynecology at the University of Southern California Keck School of Medicine. Indeed: In a 2020 study published in the journal Clinical and Translational Gastroenterology, eating high-fiber diets increased bloating among the participants.

5. Focus on light aerobic exercise.

Experts say getting your heart rate up is one of the best ways to alleviate PMS symptoms—including bloat. Proof: Eight weeks of aerobic exercise helped reduce bloating and other PMS symptoms, a 2018 study in the BMC Women’s Health journal showed.

“People who live a more sedentary lifestyle tend to have more sluggish digestive systems,” says Dr. Ross. Sweating it out can also help keep you stay regular and reduce constipation. Lighter workouts like swimming and yoga are your best bet during this phase of your cycle.

6. Cut back on caffeine and alcohol (at least for now).

“Premenstrually, alcohol can enhance PMS symptoms like breast tenderness, mood swings, and bloating,” says Dr. Bitner. “And coffee can overstimulate the digestive tract and irritate the bowels, not to mention dehydrate you, which causes you to retain water.”

7. Stay hydrated with H20 and tea.

Rely on your good buddy water, and aim for eight glasses a day. “Mix in some green, peppermint, or fennel tea to help eliminate inflammatory mediators,” says Dr. Ross.

And you may want to nix the carbonated water. Chugging fizzy beverages might make you feel better temporarily, but they’ll leave you way more bloated than before, says Dr. Smith. The same goes for artificially sweetened bevvies. “Don’t let brands that use artificial sweeteners fool you—they too cause you to puff up,” says Dr. Smith.

8. Score a little more shut-eye.

“Sleep is often impacted by the pain of menstruation, bloating, and feeling out of sorts,” says Kelly Roy, MD, an ob-gyn in Phoenix, Arizona. It’s during these crucial hours, though, that the excess fluid in your belly is able to move back into the body and be eliminated, she explains. So aim to get eight hours a night.

When To See A Doctor

Yes, period bloat is super normal, but if it doesn’t seem to cycle with your cycle (and is more like an all-the-time problem), or the bloating and your other PMS symptoms are really bothering you, talk to your ob-gyn. They can help you work through potential options, which could include a prescription.

For example, oral contraception is not only great birth control, it also significantly reduces painful periods and stabilizes hormones, says Dr. Roy. In fact, medical studies have shown that it lowers the effect of PMS.

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Dr. Streicher sometimes prescribes her patients a mild diuretic to help with bloating. “It’s one thing to gain a little weight or be bloated, but some women also get really significant breast tenderness because of the water retention and a mild diuretic can be very helpful with that," she says.

But note that taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin) and naproxen (Aleve), and diuretics at the same time can cause kidney damage, according to the Mayo Clinic. So, if you are opting for some OTC relief, you may want to skip the diuretics.