There are many causes of stomach pain, gas and bloating than the occasional holiday feast. It can happen when you’re on your periods, and it is popularly known as period bloating. Period bloating can even lead to distention, or a noticeable enlargement of the abdomen. Bloating and gas, however, typically do not indicate a major medical issue. And since they are related to what and how you eat, just a few little dietary changes can help you manage it.
What causes period bloating?
Bloating is brought on by fluid or gas retention. However, bloating before and during periods may occur as a result of disturbing levels of hormones including progesterone and estrogen. The body holds on to more salt and water as a result of changes in these hormones. The body’s cells become swollen with water due to it, causing the feeling of bloating.
How can a diet help manage period bloating?
Health Shots spoke to Deepti Lokeshappa, Msc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Motherhood Hospital, Bengaluru, to find ways to cure period bloating.
The expert says, “Many women experience severe symptoms during their periods. Your diet has a huge impact on how bad your symptoms are. Customizing your diet during your Premenstrual Syndrome (PMS) week can do wonders for you. Let’s take a look at food items to eat and avoid during your periods.”
Here are 5 foods to eat to ease period bloating
The expert suggests the following
1. Green leafy vegetables
The dip of iron levels is common during your periods especially if your flow is heavy. This can lead to fatigue, bodily pain, and dizziness. Green leafy vegetables will help you maintain your iron levels during this time.
Ginger has anti-inflammatory effects and it can soothe achy muscles. Having a cup of ginger tea during your periods will do the trick.
Fish is rich in iron and Omega-3 fatty acid. Consuming fish during your menstruation can help you maintain your iron levels.
4. Dark chocolate
A tasty snack that is rich in iron and magnesium. Magnesium is proven to lower the Premenstrual Syndrome symptoms.
5. Lentils and beans
Lentils and beans are a great source of protein and iron. It will be beneficial for you to add them in your diet if your iron levels are low. They are also a good replacement of meat for vegetarian people.
4 food to avoid during your periods:
Sweet snacks can contribute to problems like bloating and gas. If you want to eat something sweet, go for fruit juices instead.
2. Spicy food
Are you experiencing tiredness and heavy bleeding during your periods? Well consuming spicy food at this time can add bloating and gas to the list of your period ailments.
3. Processed food
Consuming canned food or heavily processed meat can make your bloating worse.
Alcohol already has negative effects on your body. Consuming alcohol during your period can dehydrate you. You will feel severe headaches and bloating with its consumption.
Other tips to keep bloating at bay
1. The most frequent cause of bloating is certainly overeating. Reduced serving sizes should reduce discomfort.
2. Eating fatty and rich foods may leave you feeling uncomfortable because fat takes more time than protein and carbohydrates to digest. Therefore fat keeps the stomach fuller for a longer period of time. Reduce the amount of fat in your diet to prevent bloating.
3. Bloating after a meal is increased by eating too quickly. Eating more slowly is the simple solution. It can take up to 20 minutes for satiety signals to reach the brain and reduce hunger. Many experts on weight loss agree that eating more slowly helps limit overeating.