How to stop bloating before your period

Hormonal shifts before menstruation can affect how the gut moves and how much fluid the body retains. This may feel like fullness, pressure, visible abdominal swelling, constipation, or increased wind. A predictable pattern that settles as the period progresses often fits a premenstrual change, but bloating that occurs throughout the month deserves a broader review. Food triggers and conditions such as irritable bowel syndrome, lactose intolerance, or coeliac disease can overlap with cycle-related symptoms.

Keep a simple diary of meals, bowel movements, swelling, and cycle dates. Eat slowly and try smaller portions more often if large meals worsen pressure. Reduce foods that personally trigger wind, along with very salty packaged foods and fizzy drinks. Gentle walking, stretching, and regular sleep may support bowel movement. Do not start a restrictive diet or supplements without advice; a nutrition counsellor can help identify patterns while keeping meals balanced.

Arrange an appointment if bloating is new, persistent, steadily worsening, painful, associated with vomiting, blood in stool, unexplained weight loss, fever, or a major change in bowel habits. Seek urgent care for severe sudden pain, repeated vomiting, a rigid swollen abdomen, or inability to pass stool or gas.

Ask whether the timing suggests premenstrual symptoms, whether medicines or constipation could contribute, and whether testing for a digestive condition is appropriate. Bring your symptom diary and a list of supplements or medicines.