Why am I so bloated? Understanding period bloating and how to feel better

Whether your belly swells up after a bowl of pasta or feels like it might burst just before your period, bloating is a very real and frustrating part of life for many women. Some describe it as feeling puffy or heavier, others notice pressure, cramps, or even say it feels like they’re “a few months pregnant.”

You’re definitely not alone. Research shows that up to 30% of people regularly deal with bloating. For women, it’s even more common, especially during certain phases of the menstrual cycle.

Table of contents

1. Why women experience bloating more often

2. How your menstrual cycle affects bloating

3. Other common causes of bloating

4. Ways to find relief: food, lifestyle, and cycle awareness

5. When professional help is important

Why women experience bloating more often

The short answer: hormones.

Fluctuations in oestrogen and progesterone - especially in the second half of the cycle - affect digestion, fluid balance, and gut sensitivity. This explains why bloating often feels worse right before your period.

How your menstrual cycle affects bloating

Sex hormones don’t just regulate reproduction - they also influence how your gut works, how food moves through your system, and how sensitive you are to gas and pressure.

Winter (menstruation)

During your period, both oestrogen and progesterone are at their lowest. As a result, your body tends to retain more fluid, which can make you feel bloated. At the same time, your uterus contracts to shed its lining, which can increase cramps, gas, and discomfort.

💡 Tip: Drink enough water, rest when you need it, and try gentle movement like walking or yoga.

Spring (after your period)

After your period, things often feel lighter. Oestrogen begins to rise, supporting digestion and fluid balance. Many women notice their bloating eases and digestion feels smoother in this phase.

💡 Tip: Add fibre-rich foods to support your gut.

Summer (around ovulation)

Around ovulation, bloating may return. Oestrogen peaks, which can cause temporary water retention. Some women also feel mild abdominal discomfort from the hormonal surge that triggers ovulation.

💡 Tip: Limit salty foods and add leafy greens or herbal teas to support your liver.

Autumn (before your period)

After ovulation, progesterone takes the lead. This hormone prepares the body for a possible pregnancy but also slows down digestion. That can cause constipation and a heavy feeling. At the same time, oestrogen drops again, leading to more fluid retention. Together, this makes the premenstrual phase the time when bloating is most common.

💡 Tip: Include magnesium-rich foods (pumpkin seeds, dark chocolate), fibre, and soothing herbs like mint or ginger.

But it’s not just about hormones

Hormones set the stage, but other factors can make bloating worse:

1. Gas from gut bacteria

Undigested carbs reach the large intestine, where bacteria ferment them and produce gas.

2. Food sensitivities and FODMAPs

Garlic, onions, legumes, dairy, and some fruits can be harder to digest and trigger bloating, especially for those with IBS (and possible underlying microbiome imbalances).

3. Small intestinal bacterial overgrowth (SIBO)

Here, bacteria grow where they don’t belong, fermenting food too early and causing pain, gas, and bloating.

4. Visceral hypersensitivity

If your gut is extra sensitive, even normal gas can feel uncomfortable. Hormonal phases (like the luteal phase) can make this worse.

5. Slow digestion

Stress, thyroid issues, or high progesterone levels can slow gut movement, leaving food in the intestines longer and increasing gas build-up.

How to relieve bloating – with your cycle in mind

Eat with your hormones in mind

• Before your period (autumn): go for warm, easily digestible meals and magnesium-rich foods.

• After your period (spring): digestion is stronger, so this is a good time for fibre-rich salads and fermented foods.

Choose gut-friendly foods

• Fruits and vegetables: try 1–2 kiwis daily if constipation is an issue

• Lean proteins: eggs, tofu, fish, chicken

• Calming herbs: fennel, ginger, chamomile

• Fermented foods: yoghurt, kefir, sauerkraut

Reduce common triggers

• Onions, garlic, wheat

• Fizzy drinks

• Sugar alcohols and artificial sweeteners

Lifestyle shifts that help

Food isn’t the only piece of the puzzle. Small lifestyle tweaks can make a big difference. Eating slowly and chewing well reduces swallowed air and gives your enzymes time to do their job. Eating mindfully (without distractions like watching TV) also supports better digestion.

A short walk of just ten minutes after meals helps digestion move along and can ease discomfort.

Drink plenty of fluids, but aim to hydrate between meals rather than during – it helps digestion run more smoothly.

Stress is a powerful trigger. When tension rises, bloating often worsens. Yoga, breathing exercises, or a warm evening bath can help your body relax.

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Reminder: Your body isn’t trying to cause problems - it’s sending signals. By listening and making small adjustments, you can often feel much better.

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When to seek professional help

Occasional bloating is normal. But if it’s persistent, severe, or suddenly worsens, it’s a good idea to check in with a doctor. Warning signs include: bloating that doesn’t improve with diet or lifestyle changes, unexplained weight loss or fatigue, blood in your stool, or a family history of digestive or gynaecological conditions.

Final thoughts

Bloating is common, especially for women. It’s often linked to natural hormone fluctuations throughout the menstrual cycle. Food sensitivities and gut health also play a role, but by eating in tune with your cycle and making small lifestyle changes, you can often find relief. And if symptoms persist or cause concern, seeking medical advice is always wise.

Key takeaways

• Up to 30% of people experience bloating regularly; for women, hormonal cycles make it more common.

• Oestrogen and progesterone influence digestion, fluid balance, and gut sensitivity.

• Common causes include digestive issues, dysbiosis (microbiome imbalance, sometimes leading to inflammation), SIBO, and stress.

• Relief comes from cycle-aware eating, gut-friendly foods, small lifestyle shifts, and stress reduction.

• Persistent or severe symptoms should always be discussed with a healthcare provider.

References:

Cangemi, D. J., & Lacy, B. E. (2022). A Practical Approach to the Diagnosis and Treatment of Abdominal Bloating and Distension. Gastroenterology & Hepatology, 18(2), 75–84. https://pubmed.ncbi.nlm.nih.gov/35505814/

Foley, A., Burgell, R., Barrett, J. S., & Gibson, P. R. (2014). Management Strategies for Abdominal Bloating and Distension. Gastroenterology & Hepatology, 10(9), 561–571. https://pubmed.ncbi.nlm.nih.gov/27551250/

Iovino, P. (2014). Bloating and functional gastro-intestinal disorders: Where are we and where are we going? World Journal of Gastroenterology, 20(39), 14407. https://doi.org/10.3748/wjg.v20.i39.14407