7 Ways to Cope With PMS Bloating
Every woman can develop different symptoms in the days before her period. Fatigue, carbohydrate cravings, bloating and nausea are among the most common — and bloating in particular is a dreaded one, both for how it feels and how it looks. Don't worry! With a few small tips, you can escape this monthly frustration.
1. Avoid fizzy drinks: Fizzy, sugary drinks contain carbon dioxide and, as the name suggests, plenty of sugar. That carbon dioxide enters your digestive tract and can leave you feeling uncomfortable and bloated. And if the water lost through high sugar intake isn't replaced, even more retention builds up. To prevent bloating, choose 2.5–3 litres of water over fizzy, sugary drinks.
2. Take care to avoid gas-producing foods: Your body finds some foods harder to break down and digest, and these can cause gas and bloating. Which foods vary from person to person, but the most common culprits include broccoli, cauliflower, Brussels sprouts, chickpeas, dried beans and cabbage. To get through your week comfortably and ease belly bloating, it's best to avoid these that week.
3. Avoid salt: Never mind adding extra salt — avoid salty foods as much as you can. Salt causes your body to hold a lot of water, which can double your bloating. Processed meats, pickles, crisps, biscuits, soy sauce, ketchup, mustard and salad dressings are among the saltiest foods. Choose yogurt, fresh fruit, vegetables and raw nuts like hazelnuts, almonds and cashews instead.
4. Watch out for sugar alcohols: Sorbitol and maltitol are sugar alcohols usually found in sugar-free foods and chewing gum. Some people digest them with difficulty, and in those with sensitive digestion they can cause bloating and gas. If you already have a bloating problem or you're on your period, it's best to avoid sugar-free gum, biscuits, diet drinks and other foods containing sugar alcohols that week.
5. Limit fibre: Yes, daily fibre is very important — but in very sensitive people it can cause bloating. During your period, notice how your body responds when you eat fibre-rich foods like breakfast cereal, oats, chickpeas and green lentils. If they don't bother you much, you can eat them in moderate amounts; if they do, it's best to limit them that week. Don't forget to increase your water to ease digestion.
6. Limit large portions: Eating large portions of fatty, sugary foods can upset your stomach and leave you feeling even more bloated. Rather than putting yourself through that, try small, light meals through the day. Eating healthy foods every 4–5 hours revives your metabolism and helps you overcome bloating. Options like yogurt, milk, fresh fruit, salad and grilled vegetables will leave you feeling comfortable and happy.
7. Take care to eat protein: Be sure to have some protein at every meal. As a natural diuretic, it helps your body release water and can work wonders for bloating. For example, instead of fatty pastries at breakfast, start with an omelette of 3 egg whites and plenty of greens alongside a little fresh fruit — its high protein makes for a wonderful start to the day.