Foods That Help Bloating to Fight Your PMS Belly Bulge
Posted byDiane Hoffmaster
Water retention right before your period can be uncomfortable and incredibly irritating. Your pants won’t zip up properly, your self-confidence takes a nose dive when you look in the mirror and you are desperate for bloating remedies to help slim your waistline. Did you know that there are foods that help bloating to reduce that PMS belly bulge?
While PMS bloating is common for many women, doctors still don’t quite understand why it happens. According to the Mayo Clinic, hormones play a significant role but so does heredity and diet.1 If you find yourself battling water retention before your period, there are many things you can do to slim down your waistline and fit back into your favorite jeans. While doctors don’t know exactly why PMS bloating happens just yet, they do know there are steps you can take to reduce that uncomfortable monthly feeling. Check out these remedies and foods that help bloating if you tend to retain water before your period.
Foods That Help Bloating
Sometimes all you need to combat the monthly bloat is to change up what you eat before and during your period. Here are some tips to help you eat strategically when it’s that time of the month.
Low-salt foods. Although that salty snack craving can be strong, it’s wise to limit the amount of salt in your diet is an easy way to reduce water retention. Stop salting your food, limit processed foods and add fresh herbs to boost flavor without added sodium. Sauces, marinades and even canned vegetables can all add extra sodium to your diet so make sure you read nutrition labels.2
High-fiber foods. According to The Washington Post, foods high in fiber like fresh fruits, vegetables and whole grains keep your digestive track moving and reduce constipation, which in turn helps reduce bloating.ibid
Potassium-rich foods. Foods that are rich in potassium can also help combat bloat caused by water retention. Potassium-rich foods include bananas, cantaloupe, mangoes, spinach, tomatoes, nuts and asparagus.4
Parsley. Parsley is a natural diuretic and helps fight bloating. Nibble on a sprig or two and sprinkle it over your next meal!5
Water with lemon. Some people think that when they are retaining water, they should drink fewer fluids; however, this is not the case. Lemons are a natural diuretic and drinking more water will help flush out excess sodium from your body.3
Watermelon. Watermelon is over 90 percent water and has natural diuretic properties Fitness Magazine notes. It’s also a great way to satisfy your sweet tooth with very few calories!ibid
Other Bloating Remedies
Once you have your PMS diet on track, there are some additional strategies you can try to reduce bloating. Here are some other remedies to try.
Keep moving. Women who exercise report fewer PMS symptoms than women who don’t, according to the Mayo Clinic. Make exercise a part of your daily life in the days before your period to improve mood and combat bloating.1
Eat small amounts of food at one time. Eating a huge meal will result in an extended belly that makes your PMS bloating feel even worse. Keep your meals and snacks small and eat at frequent intervals to combat bloating.2
Minimize gas-producing foods. Some people are more prone to gas when consuming certain foods. Some common culprits include broccoli, Brussels sprouts, cauliflower, beans and cabbage.6 Avoid any foods that cause gas during the rest of the month to keep bloating at a minimum.
Avoid carbonated beverages. Soda and seltzer water are loaded with carbon dioxide. Those fizzy bubbles in your glass can turn into uncomfortable gas in your stomach, so skip the carbonated beverages in the week before your period.7
Skip the artificial sweeteners. Some people are very sensitive to sugar substitutes in their food. They may cause gas and diarrhea in unlucky individuals. Avoid artificial sweeteners in the week before you get your period.2
Discuss diuretics with your doctor. If you have exhausted all other options but still suffer from uncomfortable bloating, talk to your doctor. There are several prescription diuretics available that may be helpful.1
Water retention can be uncomfortable but there are many bloating remedies that can help. Keep track of your cycle and in the week before your period, make these simple changes to your diet and lifestyle to keep water weight gain from sneaking up on you!
1Mayo Clinic, Water Retention: Relieve this premenstrual symptom. Accessed November 8, 2016. http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983
2Krieger, Ellie, How to beat the bloat (a.k.a. food baby), The Washington Post. Accessed November 8, 2016. https://www.washingtonpost.com/lifestyle/wellness/how-to-beat-the-bloat/2016/06/13/0addba5a-2ce9-11e6-9b37-42985f6a265c_story.html
3Schumacher, Lauren Tumas, 6 Foods That Fight Off Belly Bloat, Fitness Magazine. Accessed November 8, 2016. http://www.fitnessmagazine.com/weight-loss/tips/advice/foods-to-stop-bloating
4Barnes, Zahra, These 9 Foods Are Packed with a Secret Bloat-Busting Nutrient, Self. Accessed November 8, 2016. http://www.self.com/story/9-foods-with-a-secret-bloat-busting-nutrient
5Gonzalez-Stuart, Armando Enrique and McCallum, Richard W., Medicinal Plants Used for Digestive Disorders – What the Gastroenterologist Needs to Know, Gastrointestinal Motility and Functional Bowel Disorders, Series 11. Accessed November 8, 2016. http://www.practicalgastro.com/pdf/September15/Medicinal-Plants-for-Digestive-Disorders-What-Gastroenterologist-Needs-to-Know.pdf
6Sugar, Jenny, Eat Beans and Broccoli and Still Beat the Bloat, PopSugar. Accessed November 8, 2016. http://www.popsugar.com/fitness/How-Prevent-Gas-When-Eating-Beans-Broccoli-24424623
7Sass, Cynthia, Foods That Can Make You Look Pregnant, Shape. Accessed November 8, 2016. http://www.shape.com/blogs/weight-loss-coach/foods-can-make-you-look-pregnant
- Posted by Diane Hoffmaster
- On December 8, 2016