For many people who menstruate, experiencing bloating and digestive problems throughout their menstrual cycle is a typical incidence the place period bloating refers back to the swelling and discomfort that may come up within the stomach area attributable to hormonal changes and digestive points akin to constipation, diarrhea and stomach cramping could accompany interval bloating, making the general expertise uncomfortable. Hormonal fluctuations, significantly a rise in progesterone, can contribute to water retention and fuel buildup within the stomach space, resulting in emotions of bloating and discomfort.

Additionally, the discharge of prostaglandins, hormone-like substances, throughout menstruation may cause the muscle mass within the intestines to contract extra forcefully, leading to cramping and potential digestive points. While interval bloating and digestive problems will be bothersome, it is very important keep in mind that they're a traditional a part of the menstrual cycle for a lot of people however with correct self-care and administration methods, it's attainable to minimise the discomfort related to them, permitting for a extra snug menstrual expertise.

In an interview with HT Lifestyle, Dr Vinay Dhir, Chairman-Institute of Digestive and Liver Care at SL Raheja Hospital in Mahim, shared, “Period bloating can be a troublesome problem before or during periods. The hormonal changes during menstruation cause water retention which may be responsible for bloating. Changing the diet and following a healthy and nutritious diet may help reduce bloating. One should avoid the consumption of caffeine, fizzy drinks, refined carbohydrates, oily and spicy foods, beans and legumes and avoid salty food before and during the menstruation cycle.”

He suggested, “Include more fruits like bananas, blueberries and avocados in your diet. Yogurt is a good choice as it will even balance the calcium levels. Wheat may create bloating in some people, and milk too can cause similar issues in others, so avoid these products. Also, keep in mind and keep a tab on a food item’s impact on the body; one should choose items that aren’t causing bloating. Most importantly, drink plenty of water and keep yourself hydrated.”

Dr Monica Gulati, Executive Dean and Registrar at School of Pharmaceutical Sciences of Lovely Faculty of Applied Medical Sciences at Lovely Professional University, stated, “Period bloating and digestive issues can present formidable challenges, impacting women's daily lives. However, by making wise food choices, we can truly make a significant difference in managing these concerns. As industry leaders, we recognize the vital role nutrition plays in our overall well-being, and it is no different during menstruation. Understanding the intricate interplay between hormones, inflammation, and digestion allows us to navigate this terrain more effectively.”

She instructed, “By incorporating nourishing foods that promote hormonal balance, reduce inflammation, and support optimal digestion, we empower ourselves to reclaim control over our bodies and experience greater comfort during our periods. These choices can range from incorporating anti-inflammatory foods rich in omega-3 fatty acids, such as fatty fish and flaxseeds, to including fibre-rich fruits, vegetables, and whole grains that aid in digestion and regulate bowel movements. Together, let us listen to the wisdom shared by these industry leaders and make informed decisions to alleviate period bloating and digestive issues, ensuring a healthier, more empowered experience for all women.”

Sujata Pawar, Co- Founder and CEO of Avni, echoed that managing interval bloating and digestive points will be fairly a problem as a result of hormonal modifications that happen throughout menstruation nonetheless, making smart meals selections can considerably alleviate these discomforts and promote general well-being throughout this time. She stated, “Choosing easily digestible foods that are rich in protein and fibre is crucial. These nutrients aid in regulating digestion and provide a steady release of energy, combating the fatigue and digestive disturbances that commonly accompany menstruation. Lean proteins like poultry, fish and legumes, along with fibre-rich foods such as whole grains, fruits, and vegetables, are excellent choices.”

She really useful, “Reducing salt intake, particularly in the five days leading up to and during menstruation, can help minimise bloating. Excessive sodium can lead to fluid retention and swelling, exacerbating bloating. Instead, add flavour to meals with herbs and natural seasonings. To further support digestive comfort, it is highly recommended to avoid difficult-to-digest foods such as raw foods, meat and processed meals. Opt for cooked, easily digestible options and prioritise whole, unprocessed foods whenever possible. By making these smart food choices, one can better manage period bloating and digestive issues, promoting a more comfortable and enjoyable menstruation experience.”