7 Tips to Beat Bloating During Your Period

YOU CAN BEAT THE BLOAT! 

A feeling of heaviness and bloating is one of the most unpleasant symptoms of the premenstrual period. It occurs each month due to discomfort, water retention, or gas — the buildup of air in the intestines or stomach. Fortunately, there are ways to reduce bloating and help you feel more comfortable. Here are 7 tips...

1- Avoid carbonated drinks

Drinks containing carbon dioxide, such as soda and sparkling water, cause the fizzing we can easily see inside the bottle. These bubbles enter our digestive tract and can sometimes make our stomach feel bloated and uncomfortable. If you suffer from bloating as a premenstrual symptom, it's best to stick to plain water.

2- Limit gas-producing foods 

Some foods are difficult for the body to break down and digest. The byproduct of this difficult digestion is gas. If this gas problem tends to be a more personal issue for you, minimize your consumption of foods such as broccoli, Brussels sprouts, cauliflower, beans, and cabbage throughout this most problematic week of your monthly cycle.

3- Avoid salty foods

Salty foods cause water retention and can always make the bloating you experience during the premenstrual period even worse. To reduce all that distension (excessive bloating), it's worth avoiding canned soups, pickles, many frozen foods, and salty products like soy sauce, ketchup, and ready-made salad dressings — including deli products and processed meats (such as pastırma (Turkish air-dried cured beef), sausage, and hot dogs). You should also cut out salty snacks like chips and pretzels, at least during this period. Instead of such salty products, you can opt for low-sodium foods like yogurt, fresh fruits and vegetables, and unsalted hazelnuts or other nuts.

4- Limit sugar alcohols

Sorbitol and maltitol are sugar alcohols commonly found in sugar-free foods and gums. These sugar alcohols are not fully digested by some people and can cause severe gas problems and discomfort, especially in particularly sensitive individuals. To beat bloating (especially if you're in the premenstrual period), it's best to remove sugar-free candies and gums, diet drinks, and other foods containing sugar alcohols from your menu.

5- Don't go overboard with fiber intake

You don't often hear a dietitian tell you to reduce your fiber intake. However, while fiber intake is quite important, consuming too much of it can increase the severity of bloating in sensitive individuals. During your period, it's best to consume high-fiber foods — such as whole-grain cereals, beans, lentils, and high-fiber bars — in moderation. Drinking plenty of water while eating these foods can help ensure smooth digestion.

6- Avoid large portions

Consuming food in large portions at once will cause stomach distension that will make you feel even more bloated. In addition, large portion meals tend to be high in carbohydrates and fat, which will further intensify the bloating discomfort that bothers you. Instead, aim to spread small portions and snacks throughout the day (3 main meals and 1–2 treat-worthy snacks), eating every 4–5 hours. Some premenstrual-period-friendly options in small portions include: 170 g (about 6 oz) of fat-free yogurt with fresh red berries; an omelet made with 4 egg whites, spinach, and mushrooms alongside 1 slice of whole-grain toast; and a vegetable salad with grilled shrimp or chicken alongside grilled vegetables.

7- Make sure every meal contains protein

Making sure every meal or snack contains protein will do wonders for reducing your bloating. Protein acts as a natural diuretic and can help your body get rid of excess water (and believe me, there's no easier way to do this during the premenstrual period!). At breakfast, opt for protein-rich choices like an egg-white omelet with fresh fruit, instead of carbohydrate-centered foods such as pretzels, corn muffins, crepes, gözleme (Turkish savory stuffed flatbread), and waffles. If you want to add protein to your snacks, try pairing an apple with a handful of almonds and a piece of low-fat cheese or fat-free yogurt.