PMS and Bloating:
8 Natural Remedies to Try

According to Healthline, around 85% of women experience physical symptoms each month related to their period. Women can encounter a variety of side effects, including acne, fatigue, and cramping. One common occurrence that many women face is bloating. 

Bloating is one of women's least favorite symptoms. It's uncomfortable and annoying. However, you don't have to suffer from PMS and bloating. 

This guide will discuss why PMS causes bloating and eight home remedies for PMS bloating you can incorporate into your daily routine. 

Why Does PMS Cause Bloating?

Periods cause bloating because of hormones. Medical News Today says that there are four different phases to a menstrual cycle:

• Menstrual 
• Follicular
• Ovulation 
• Luteal 

How long each phase lasts varies depending upon the person. The length can also change with age and over time. 

PMS happens during the luteal phase. That's when the hormones progesterone and estrogen can fluctuate. 

This is also the phase where a woman's uterus lining gets thicker. If the woman becomes pregnant, the egg that got fertilized will get attached to the uterine lining. If a woman isn't pregnant, the lining leaves her body, resulting in a period. 

There are a few other reasons why a woman has physical symptoms before their period. Other causes for side effects include: 

• The amount and type of minerals and vitamins a person takes
• Their genes
• How much food and drinks a person consumes that contain alcohol or caffeine
• Their diet, especially if it contains a lot of salt 

While many women don't enjoy being bloating, it's a normal period symptom. 

8 Natural Remedies for PMS Bloating

We've gathered together our top eight natural remedies for PMS bloating. Don't feel that you have to take an over-the-counter medication to eliminate your bloating. By incorporating some lifestyle changes, you can decrease how much bloating you experience each month. 

1. Eat Potassium-Rich Foods

Foods that are rich in potassium are another one of our home remedies for PMS bloating. That's because potassium can potentially increase your production of urine and decrease sodium levels. As a result, potassium could help reduce the amount of water you retain during your period. 

Some foods you can consume to increase your potassium levels include:

• Sweet potatoes
• Leafy greens, like spinach
• Bananas
• Tomatoes 
• Avocados

2. Exercise

Regularly exercising is another great bloating treatment. If you suffer from PCOS as well, working out can help with those symptoms as well. 

You should aim for incorporating one of the following into your exercise routine:

• Two to three hours of moderate activity each week 
• One or more hours of vigorous activity each week 
• A combination of both levels 

In addition to helping reduce your bloating, exercise will also enhance your mood and help alleviate cramping. 

Since the first few days of your period can be uncomfortable between cramps and heavy bleeding, it's recommended to do gentle exercises and movements during this time. Even though you might not feel like working out during your period, it will help alleviate your physical symptoms, including bloating. 

3. Stay Hydrated

You should drink a lot of water on the days leading up to your period and once it starts. It might seem counterproductive to drink more water when you want to reduce your water retention.

However, some people believe that drinking more water will help your kidneys function better. If your kidneys are functioning at optimal capacity, you won't retain as much water. Either way, being hydrated and drinking a lot of water will ensure you are energized and feel good. 

To increase how much water you drink, carry a bottle around with you everywhere you go. Try to fill it up a few times each day. 

The amount of water a person should drink every day varies. It depends on their physical health, environment, and additional factors. 

A good rule to follow is to drink at least eight 8 ounces glasses each day. Most water bottles can hold up to 32 ounces of water. That means you might only have to drink two bottles a day to get to the recommended amount of water. 

4. Avoid Salty Foods

Salt contains a lot of sodium. According to the Mayo Clinic, one teaspoon of salt has 2,325 milligrams of sodium. That's a bit more than a person's daily limit of sodium. 

By avoiding salty foods when you're on your period, you might improve your bloating as you decrease your body's water retention. It's recommended to limit your salt intake to around 1,500 milligrams each day. 

A lot of processed foods contain a high amount of salt and sodium. Making home-cooked meals is a great way to reduce how much salt you consume. 

Additionally, when you're out shopping, look for foods that are lower in sodium. Read the labels of everything you buy to check how much sodium it has in it. You want to purchase products that have 5% of your daily value or less. 

Many women crave salty foods during their periods. If you have a hankering for a salty snack, try to eat the unsalted version of the food item. If you're craving salted chips or pretzels, munch on some unsalted nuts instead. 

For your meals, cook frozen or fresh lean meats. Avoid consuming sausages or deli meats. Rinse all canned foods beforehand to wash away any salt that might be present. 

5. Try a Natural Supplement 

Taking natural supplements is one of our top natural remedies for PMS bloating. Some common vitamins and minerals that can help include:

• Probiotics
• Chaste berry 
• Vitamin B6
• Vitamin B12
• Vitamin D3

Knowell’s formula was created to nourish a woman's hormonal and reproductive health. When a woman's hormones are out of balance, it can create catastrophic effects throughout her entire body. As a result, her PMS symptoms can increase, including bloating.  

The Knowell supplement was designed to support women at every stage of their journey. Whether they're trying to reduce their PMS symptoms, manage PCOS side effects, or combat hair or skin issues, Knowell is here for women every step of the way. 

The supplement contains many vitamins and minerals that are great for combating bloating. It also contains additional ingredients that are beneficial for your body, including:

• Antioxidants
• Myo-Inositol
• Mushrooms
• Ashwagandha
• Cranberry

6. Eat Natural Diuretics

There are some foods and herbs that might help you reduce your water retention and bloating during your period. Diuretics help you get rid of water and salt by causing kidney stimulation. Your kidneys then release sodium into the body's urine. 

Water is pulled from your blood to help concentrate your sodium levels. This results in more urine and also decreases how much fluid you have in your blood vessels. 

You can purchase diuretics in pill form from your local pharmacy, but they can come with additional side effects. Opting for eating natural diuretics is a great way to reap the benefits without encountering any of the pesky side effects. 

Some foods you can consume include:

• Asparagus
• Beets
• Cabbage
• Celery
• Cranberries
• Cucumbers
• Garlic
• Parsley
• Watermelon

Many of these foods are great for removing fluid from your body without eliminating potassium as well. 

7. Get More Magnesium

Consuming magnesium is another one of our favorite PMS bloating remedies. Magnesium can help with a variety of PMS symptoms, including breast tenderness, fluid retention, and bloating. Taking around 360 milligrams can help reduce your symptoms. 

Magnesium is a natural diuretic and can help your body shed any excess fluid it's retaining. Keep in mind you should take your magnesium dosage each day for around two cycles before you start to experience its effects. 

8. Limit Your Refined Carbohydrates Intake 

Refined carbs, or simple carbohydrates, included refined grains and sugars. These carbs have been stripped of all nutrients, fiber, and gran. 

Refined carbs include some of the following foods:

• White flour
• White bread
• Pizza dough
• Sweet desserts
• Pasta
• Many kinds of cereal

 Simple carbs have a high glycemic index that results in unhealthy blood sugar level spikes. Sometimes simple carbs can result in our bodies retaining up to 1.5 pounds of fluid. 

Avoiding simple carbs is a wonderful way to reduce your body's water retention. Swap out your refined carbs with complex ones. Complex carbs are rich in fiber and contain at least three natural sugars. 

Complex carbs enter the body's bloodstream gradually. By entering the bloodstream slowly, your blood sugar won't get spiked. You can keep your cravings under control while reducing your bloating. 

Try to add these complex carbs into your diet:

• Barley
• Brown rice
• Sweet potatoes
• Pumpkin
• Unprocessed oats
• Squash 

 Swapping out some processed grains for whole ones is another healthy eating choice. 

Learn How to Manage PMS and Bloating

PMS and bloating seem to often go hand and hand, but it's not something you have to continually suffer from. By implementing some of our PMS bloating remedies, you can reduce the amount of discomfort you experience each month from your period. Additionally, many of our remedies result in you leading a healthier lifestyle.

Shop our online store to purchase the Knowell supplement to help alleviate your PCOS and PMS symptoms.