Bloating Isn’t “Just PMS” — It Often Starts With Inflammation
Most people think period bloating is simply water retention, but that’s only part of the story.A major root cause of pre-period bloating is inflammation.
About 80% of people with periods experience PMS symptoms, and bloating is one of the most common. While hormone shifts play a role, the inflammation involved in menstruation is often what makes bloating feel so intense, uncomfortable, or unpredictable.
How Hormones Trigger Inflammation (and Bloating)
A week before your period, progesterone levels drop. That initiates your cycle, but it also makes your body more prone to:
- water retention, and
- inflammation around the uterus and pelvis
Your body needs a small amount of inflammation to break down the uterine lining. But when inflammation ramps up, the surrounding tissues swell and hold extra fluid, and that is what creates the classic “I can’t zip my jeans” bloated feeling.
Prostaglandins: The Inflammatory Messengers Driving the Puffiness
Your body produces prostaglandins during menstruation. Certain types help the uterus contract, while others increase swelling or bring in inflammatory cells.
When prostaglandin levels are higher, they can amplify inflammation in the pelvis, leading to more bloating, more tenderness, and more pressure.
This is why bloating isn’t just “common”; it has a biological root cause grounded in inflammation.
When Bloating Feels Extreme
People with chronic inflammatory conditions like endometriosis often experience severe bloating due to significantly higher pelvic inflammation.
If bloating regularly takes over your entire cycle, checking in with a healthcare provider is a good next step.
What You Can Do to Reduce Inflammation-Driven Bloating
Here are simple, evidence-informed habits that may help ease the bloat:
1. Limit Salty Foods
Less sodium = less water retention. Cooking at home helps you control salt intake.
2. Add Potassium-Rich FoodsThey help balance sodium and may reduce bloating.
Try:
- leafy greens
- sweet potatoes
- bananas
- avocados
- coconut water
3. Drink More Water
Hydration supports overall health, and many people notice it helps minimize bloating.
4. Cut Back on Refined Carbs
Sugar and white flour can spike insulin and increase water retention.
5. Move Your Body
About 2.5 hours of moderate activity per week may help reduce PMS symptoms, including bloating.
6. Try a PMS Support Supplement
Our PMS Relief Capsule is formulated to support your body during your cycle and help ease common PMS symptoms like bloating, cramps, and mood fluctuations.
You can thank the curcumin and green tea for helping with the bloating. Pssst! It also comes in gummy form.
Take them at the first sign of symptoms for best results.
Let’s Reframe It: Bloating Is Common, But It’s Not “Normal”
Menstruation involves predictable inflammation, but that doesn’t mean major bloating is something you should just accept.
When you understand the root cause (inflammation), you’re empowered to address it and find solutions that help your body feel supported rather than overwhelmed.
You don’t have to settle for feeling puffy, swollen, or uncomfortable each month. There are ways to feel better, and you deserve a cycle that feels manageable, not miserable.
Recent Posts:
Wellness Pick
PMS Relief Gummy
£26.00