Nutritionist Shares Foods to Reduce Bloating During Menstruation

As menstrual cycles approach, many individuals experience bloating, cramps, and discomfort. Nutritionist Gargi Sareen, Head Nutritionist at SOVA Health, emphasizes that maintaining gut health is key to alleviating these symptoms. She notes that a balanced gut microbiome plays a crucial role in hormone regulation, which can influence the severity of premenstrual and menstrual symptoms.

Sareen recommends focusing on gut-friendly foods in the days leading up to periods. Fermented foods such as yogurt, kimchi, kefir, and sauerkraut can introduce beneficial bacteria into the digestive system. Additionally, incorporating fiber-rich fruits, vegetables, and whole grains supports healthy digestion and helps prevent bloating.

During menstruation, certain foods can provide extra support for hormone balance and energy. Omega-3 fatty acids, found in flaxseeds, fish, and ghee, may help ease menstrual cramps and stabilize energy levels. Magnesium-rich foods such as nuts, seeds, and dark chocolate can relax muscles and improve mood, offering relief from common period discomforts.

Sareen also highlights seed cycling, a dietary practice that alternates specific seeds throughout the menstrual cycle to support hormonal balance. While individual responses vary, integrating these foods into daily meals may help reduce bloating, alleviate cramps, and improve overall menstrual comfort.

Experts stress that a diet focused on gut health, balanced nutrition, and nutrient-rich foods can play a significant role in easing menstrual symptoms. Adopting these dietary strategies may make periods more manageable and support overall wellbeing throughout the cycle.