Gut Health Focus
Menstrual Period: How to reduce bloating?
Bruna Barbosa
November 15, 2025
3 min read
18 views
See also: #guthealth, #weightloss-and-satiety, #detox-and-reeducation, #functional-nutrition
Bloating during menstruation is a common complaint among many women. This discomfort...
Bloating During Menstruation: Nutritional Strategies to Reduce Discomfort 🌟
Bloating during menstruation is a common complaint among many women. This discomfort can be caused by a number of factors, including fluid retention, hormonal fluctuations, and even dietary choices. Fortunately, there are several nutritional strategies that can help reduce bloating and provide relief during this period.
The culprit behind fluid retention during menstruation is progesterone. It causes a kind of sagging in the venous walls and stimulates aldosterone, an antidiuretic hormone, favoring sodium retention and potassium elimination.
1️⃣ Stay Hydrated 💧
It may seem counterintuitive, but drinking more water can actually help reduce bloating. When you are dehydrated, your body tends to retain more fluids, which can lead to bloating. Make sure you drink plenty of water throughout the day to help release excess fluids and reduce bloating.
2️⃣ Reduce Salt Intake 🧂
Excessive salt consumption can lead to fluid retention, which can worsen bloating during menstruation. Try reducing the amount of salt in your diet by avoiding processed foods and opting for more natural, low-sodium options. Use herbs and spices to season your food instead of salt.
3️⃣ Increase Consumption of Diuretic Foods 🥒
Some foods have natural diuretic properties that can help reduce fluid retention and bloating. Include foods like cucumber, watermelon, pineapple, celery, and asparagus in your diet to help release excess fluids from the body and reduce bloating.
4️⃣ Avoid Inflammatory Foods 🔥
Certain foods can increase inflammation in the body, which can worsen bloating during menstruation. Avoid foods high in saturated fats, refined sugars, and processed carbohydrates, as they can trigger an inflammatory response. Instead, opt for whole foods, rich in nutrients and anti-inflammatory properties, such as fruits, vegetables, whole grains, and lean proteins.
5️⃣ Consume More Fiber 🌾
Fiber is essential for maintaining a healthy and regular digestive system. It helps promote bowel regularity and can reduce bloating. Be sure to include a variety of fiber-rich foods in your diet, such as fruits, vegetables, whole grains, legumes, and seeds.
6️⃣ Exercise Regularly 🏋️♀️
Regular physical activity can help improve blood and lymphatic circulation, which can reduce fluid retention and bloating. Try incorporating aerobic exercises, such as walking, running, swimming, or dancing, into your daily routine to help alleviate bloating during your menstrual period.
7️⃣ Try Teas and Infusions 🍵
Some teas and infusions have natural diuretic properties that can help reduce fluid retention and swelling. Herbal teas like dandelion, hibiscus, horsetail, and green tea can be especially effective.
Practical tip: Try drinking a cup of these teas throughout the day to help relieve swelling.
Practical tip: Horsetail tea, for example, has high concentrations of flavonoids, phenolic compounds, and minerals with diuretic action.
Practical tip: Corn silk tea also has good diuretic action.
Practical tip: An interesting alternative is flaxseed water, as flaxseed contains lignans which, in turn, have an estrogenic effect, reducing the action of progesterone.
Flaxseed Water
1 tablespoon of flaxseed (10g)
1 cup of water (250 ml)
Preparation Method
Place the seeds in a cup of warm water, cover and let it sit overnight. The next day, simply strain and drink.
Conclusion
Remember to consult a healthcare professional if the swelling persists or becomes severe.
Bruna Barbosa
Nutritionist – CRN-DF 16963
Specializing in Functional Nutrition, Phytotherapy and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health starting from the gut, based on scientific principles, empathy and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and well-founded content to guide more conscious, safe, and sustainable choices. Maintaining her commitment to professional ethics, clarity, and scientific excellence, she promotes real health in a personalized and responsible way.
Bloating during menstruation is a common complaint among many women. This discomfort can be caused by a number of factors, including fluid retention, hormonal fluctuations, and even dietary choices. Fortunately, there are several nutritional strategies that can help reduce bloating and provide relief during this period.
The culprit behind fluid retention during menstruation is progesterone. It causes a kind of sagging in the venous walls and stimulates aldosterone, an antidiuretic hormone, favoring sodium retention and potassium elimination.
1️⃣ Stay Hydrated 💧
It may seem counterintuitive, but drinking more water can actually help reduce bloating. When you are dehydrated, your body tends to retain more fluids, which can lead to bloating. Make sure you drink plenty of water throughout the day to help release excess fluids and reduce bloating.
2️⃣ Reduce Salt Intake 🧂
Excessive salt consumption can lead to fluid retention, which can worsen bloating during menstruation. Try reducing the amount of salt in your diet by avoiding processed foods and opting for more natural, low-sodium options. Use herbs and spices to season your food instead of salt.
3️⃣ Increase Consumption of Diuretic Foods 🥒
Some foods have natural diuretic properties that can help reduce fluid retention and bloating. Include foods like cucumber, watermelon, pineapple, celery, and asparagus in your diet to help release excess fluids from the body and reduce bloating.
4️⃣ Avoid Inflammatory Foods 🔥
Certain foods can increase inflammation in the body, which can worsen bloating during menstruation. Avoid foods high in saturated fats, refined sugars, and processed carbohydrates, as they can trigger an inflammatory response. Instead, opt for whole foods, rich in nutrients and anti-inflammatory properties, such as fruits, vegetables, whole grains, and lean proteins.
5️⃣ Consume More Fiber 🌾
Fiber is essential for maintaining a healthy and regular digestive system. It helps promote bowel regularity and can reduce bloating. Be sure to include a variety of fiber-rich foods in your diet, such as fruits, vegetables, whole grains, legumes, and seeds.
6️⃣ Exercise Regularly 🏋️♀️
Regular physical activity can help improve blood and lymphatic circulation, which can reduce fluid retention and bloating. Try incorporating aerobic exercises, such as walking, running, swimming, or dancing, into your daily routine to help alleviate bloating during your menstrual period.
7️⃣ Try Teas and Infusions 🍵
Some teas and infusions have natural diuretic properties that can help reduce fluid retention and swelling. Herbal teas like dandelion, hibiscus, horsetail, and green tea can be especially effective.
Practical tip: Try drinking a cup of these teas throughout the day to help relieve swelling.
Practical tip: Horsetail tea, for example, has high concentrations of flavonoids, phenolic compounds, and minerals with diuretic action.
Practical tip: Corn silk tea also has good diuretic action.
Practical tip: An interesting alternative is flaxseed water, as flaxseed contains lignans which, in turn, have an estrogenic effect, reducing the action of progesterone.
Flaxseed Water
1 tablespoon of flaxseed (10g)
1 cup of water (250 ml)
Preparation Method
Place the seeds in a cup of warm water, cover and let it sit overnight. The next day, simply strain and drink.
Conclusion
Remember to consult a healthcare professional if the swelling persists or becomes severe.
Bruna Barbosa
Nutritionist – CRN-DF 16963
Specializing in Functional Nutrition, Phytotherapy and Digestive Health, Dr. Bruna helps people understand their symptoms and transform their health starting from the gut, based on scientific principles, empathy and clinical practice.
With a strong focus on evidence-based nutritional education, Bruna produces accessible and well-founded content to guide more conscious, safe, and sustainable choices. Maintaining her commitment to professional ethics, clarity, and scientific excellence, she promotes real health in a personalized and responsible way.
