Period bloating can be uncomfortable and frustrating for many menstruators. While it is a common symptom during menstruation, there are steps you can take to help reduce period bloating. There are combination of factors and hormonal changes that happen during a menstrual cycle which can cause bloating before or during periods.

Here are seven tips that may be helpful:

1. Stay hydrated: Drinking plenty of water can help reduce water retention and bloating. Aim to drink at least eight glasses of water per day, and consider herbal teas that have diuretic properties, such as dandelion or nettle tea.
2. Eat a balanced diet: Focus on consuming a well-balanced diet that includes plenty of fruits, vegetables, whole grains, legumes and proteins from lean meats, eggs or Paneer. Reduce your intake of processed foods, salt, and sugary snacks, as they can contribute to bloating.
3. Limit salt intake: High sodium levels can lead to water retention and bloating. Be mindful of your salt intake by avoiding processed and packaged foods, and opt for fresh ingredients whenever possible. Flavor your meals with herbs, spices, and lemon juice instead of excessive salt.
4. Reduce caffeine and alcohol consumption: Both caffeine and alcohol can contribute to water retention and bloating. Consider reducing your intake of coffee, tea, soda, and alcoholic beverages during your period to help minimize bloating.
5. Exercise regularly: Engaging in regular physical activity can help stimulate your digestive system and reduce bloating. Choose exercises that you enjoy, such as walking, yoga, or swimming, and aim for at least 30 minutes of moderate exercise most days of the week.
6. Manage stress levels: High stress levels can exacerbate bloating and other menstrual symptoms. Practice stress-reducing techniques like deep breathing exercises, meditation, or engaging in hobbies that help you relax. Getting enough sleep is also important for managing stress.
7. Consider Kitchen remedies: Certain herbs and natural remedies may help reduce period bloating. For example, herbal teas like peppermint or chamomile can soothe the digestive system and relieve bloating. Always consult with a healthcare professional before trying any new herbal remedies to ensure they are safe for you.

Remember, everyone’s body is different, and what works for one person may not work for another. If you have persistent or severe bloating during your period, it’s a good idea to consult with your doctor for further evaluation and guidance.