Is Bloating On Your Period Normal?

17 May 2024  |  Admin

Yes, research shows that bloating on your period is normal and up to 80% of women experience bloating in the run up to their period.

Ever feel like you're ballooning up during your period?

You're not alone. Bloating is one of those annoying symptoms that come along with your menstrual cycle, and trust me, it's as common a symptom as cramps and cravings.

But what exactly is bloating? Essentially, it's that swollen, sometimes gassy feeling in your belly, often accompanied by a physical puffiness. You can feel like you've gained weight

Now, you might wonder why this delightful symptom graces us with its presence every cycle. Well, it's largely due to hormonal fluctuations.

Research shows that changes in oestrogen and progesterone levels can lead to water retention—aka bloating, with peak fluid retention on day 1 of your period.

This can start a few days before your period begins and stick around until it's over.

The good news is that while it can be really uncomfortable, there are lots of ways to manage and relieve period bloating.

How to Manage Period Bloating

Dealing with period bloating is a bit like finding the perfect pair of jeans; it might take some experimenting. Everyone's body reacts differently, so what works for your bestie might not work for you. But fear not!

Here are some cheeky tips to help you reduce period bloating:

Avoid Salty Foods & Processed Foods

First off, let's talk munchies.

Certain foods are notorious for causing more bloating and gas. You might want to lay off the salt shaker since salty foods can increase water retention.

And those fizzy drinks and gassy foods like beans and broccoli? They might just puff you up more. Try sticking to a diet that helps reduce bloating—think high-fibre fruits, veggies and lay off the Pringles if you can.

Stay Hydrated

It might seem counterintuitive if you're retaining water to drink more, but staying hydrated is super important to help flush out excess salt and waste.

In fact, drinking plenty of water can reduce water retention and really help most symptoms of premenstrual syndrome (PMS) too. Unfortunately, not sure that it helps with mood swings....

Wear Loose & Breathable Clothing

When you're feeling bloated, the last thing you want is tight clothing adding to your discomfort. Opt for loose, breathable fabrics that let you move freely without squeezing your midsection. Think flowy dresses or your favourite cosy joggers.

Or Try High-Waisted Underwear

Sometimes, a little compression can be a relief. Our high-waisted period pants not only keep you covered during heavy flow days but also provide gentle support that may help ease the bloating discomfort. It's like a soft hug for your tummy when you need it most. 

"The pants themselves are really comfortable! I sized up slightly to err on the side of caution and they are great for the period bloat, especially the high waisted ones.

No leaking, even when worn on their own on my heaviest day. Would definitely recommend" Trustpilot Review


Exercising regularly is proven to help symptoms of PMS, of which bloating is one. Even if you can't face the gym, ff you can muster up the energy to go for a walk, we guarantee you'll feel better and less bloated.

Try Herbal Remedies

Herbal teas like peppermint, ginger, and fennel can be fantastic for soothing the stomach and reducing bloating. Sipping on these can help you feel a bit lighter and less like you're carrying around a water balloon.

"The pants themselves are really comfortable! I sized up slightly to err on the side of caution and they are great for the period bloat, especially the high waisted ones.

No leaking, even when worn on their own on my heaviest day. Would definitely recommend" Trustpilot Review

There you have it—some cheeky tips to help you tackle period bloating. Remember, what works can vary, so don't be afraid to try different things until you find what feels right.

If bloating is seriously cramping your style or comes with other worrying symptoms such as weight loss or tiredness, it might be a good idea to chat with your GP.

Recommended High Waist Period Pants

over 60!
Feeling Comfy - High-waisted Period Pants

Want more period hacks or eco-friendly period product recommendations? Dive into our blog or drop us a message, we love to chat about all things period and are here to help make your menstrual cycle a breeze!

And don't forget, for those days (or nights) out, knowing how to manage your period can make all the difference. Check out our tips for handling your period on a night out and staying comfy during your cycle. Here's to happier, less bloated periods!

About the Author: Helen Rankin founded Cheeky and launched her original reusable wipes kit back in 2008 after disposable wipes caused her eczema to flare up. 4 kids later, internal period protection such as tampons or menstrual cups were no longer an option for her and she went on to develop their range of 'Simple Reusables' to include period pants, reusable period kits and reusable sanitary pads.

The Cheeky customer services team pride themselves on providing honest, friendly advice and just LOVE to chat pee, poo and periods all day long, helping people make the switch to reusables! The Company was recognised for their hard work in developing environmentally friendly products with the Queens Award in Enterprise for Sustainable Development in 2021.

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