Bloating in your menstrual phase
Bloating is a swollen, full, or tight feeling in the belly, often with mild water retention. In your menstrual phase it tends to flare because estrogen and progesterone bottom out and prostaglandins rise to shed the uterine lining, which can bring on bloating.
What's happening in your menstrual phase
Estrogen and progesterone are at their lowest. Energy dips and your body wants rest, warmth, and iron-rich, easy-to-digest food.
What to eat
How to move
a 10-15 minute walk and gentle twists help move trapped gas and fluid.
Quick relief
- Cut back on salt and ultra-processed food for a few days.
- Potassium-rich foods like avocado and banana counter water retention.
- Peppermint or ginger tea settles the gut.
Sync your whole cycle, automatically
PhaseBloom builds your meals, workouts, and skincare around your exact cycle phase, day by day.
Frequently asked questions
Why do I get bloating in my menstrual phase?
In your menstrual phase, estrogen and progesterone bottom out and prostaglandins rise to shed the uterine lining, which can bring on bloating.
What should I eat for bloating?
Foods that help include broccoli, avocado, ginger, citrus.