How to Reduce PMS Bloating

Changing your Diet

Drink more water. It may seem strange that drinking more water would cause you to retain less water, but this is really the best method to reduce PMS bloating. Drinking additional water encourages your body to release the water that it is storing.

Reduce your salt intake. Limiting amount of salt in your diet during the week before your period can help prevent water retention. Remember that processed and prepared foods typically have high sodium content. Avoid processed foods or opt for reduced sodium options.

Avoid starches, sugars, and refined carbohydrates. When you are suffering from PMS, these foods can make it more difficult for your body to process estrogen. They also raise blood sugar levels, which encourages sodium retention and leads to bloating.

Eat healthy food choices. Adding additional fiber to your diet through lots of fresh vegetables and fruits may help to balance your hormones. Try to include a couple of servings of fruit or vegetables with every meal.

Have six small meals throughout the day rather than three larger ones. Eating smaller amounts more frequently helps to avoid that over-full feeling that frequently accompanies water bloating. This will also help regulate your blood sugar, which will help reduce bloating as well.

Eliminate dairy products. Some women find that eliminating dairy from their diet helps their hormones remain more balanced, which makes them feel healthier and lessens the effects of PMS bloating. This is especially true with individuals who may have undiagnosed lactose intolerance.

Altering your Lifestyle

Get plenty of exercise. Although the last thing you may feel like doing when you are bloated is exercise, sitting and inactivity encourages water bloating. Maintaining a daily exercise schedule all of the time is best, but it is important to particularly focus on exercise while you are experiencing PMS symptoms. Get 30 minutes of aerobic exercise every day. Try a brisk walk outdoors, which has the added benefit of reducing stress and upping your Vitamin D, which can make you feel happier.

Lose weight. Being overweight may make period symptoms and bloating worse. Being within the healthy weight range for your height may help reduce your PMS bloating and make you feel generally healthier.

Reduce stress. Stress can have long-ranging effects on your health. Feeling consistent stress can put your body’s systems (including your hormonal system) in distress, which can worsen all PMS symptoms, including bloating. Try using a stress relieving techniques every day to help you control stress, such as deep breathing, meditation, or yoga.

Taking Supplements or Medications

Take calcium and magnesium supplements. If your diet does not provide at least 1,200 mg of calcium daily, take a supplement. Calcium, magnesium, and potassium can help reduce the effects of bloating. Foods that are high in calcium include dairy products, kale, oranges, oatmeal, and almonds. Foods that are high in magnesium include green leafy vegetables, pumpkin and sesame seeds, and fortified cereals.

Drink peppermint tea. Peppermint has natural pain relief and diuretic properties, so a cup of peppermint tea a few times a day can help reduce bloating. Additionally, sitting and drinking a nice cup of tea may help relieve stress.

Take an over-the-counter period relief pill. Some period relief pills such as Pamprin or Midol contain a mild diuretic to help with PMS symptoms and help your body to eliminate excess water. They also contain anti-inflammatory medication, which may help with other types of swelling.

Take a diuretic. An over-the-counter diuretic medicine can help your body expel, rather than hold onto, excess fluids.

Try natural diuretics. Some foods and drinks act as natural diuretics. Coconut water, celery, cucumber, grape, and green tea are a few natural diuretics that may help expel retained water. Dandelion, ginger, and juniper may also have diuretic effects.

Take birth control pills. Oral contraceptives, when taken regularly, can help reduce the manifestation of PMS and period symptoms. Consult your physician for a prescription that is right for you.

See your doctor. If you have tried some different things to reduce your bloating and nothing seems to help, then talk to your doctor. Your doctor may be able to recommend some other options to reduce your bloating, such as a low-dose prescription diuretic.