Pumpkin seeds can help reduce bloating
Periods can be uncomfortable and tiring to deal with. Menstruating for an average of 4-5 days each month can be exhausting. Besides the bleeding, there are various other symptoms that one may experience during their periods.
One of the most common symptoms of periods is bloating. Bloating refers to constipation or tightness around the stomach. Bloating during periods can be due to digestion issues which are very common among menstruating women.
Some foods can poorly affect our digestion and worsen pre-existing bloating. Whereas, some foods can help curb this boating. In this article, we discuss foods to add to your diet if you experience bloating during periods.
9 foods that reduce period bloating:
1. Peanut butter
Peanuts or peanut butter are very rich in magnesium. Magnesium is one of the key minerals that aid smooth digestion. Consuming magnesium-rich foods ensure your digestive system works properly which reduces bloating.
2. Ginger
Ginger is one of the most popular solutions to various digestive issues. Ginger can also help curb bloating especially period bloating. Besides improving digestion it also has anti-inflammatory properties which help soothe other digestion issues as well.
3. Kiwi
Kiwi is rich in the enzyme called actinidin. These enzyme hooks decrease bloating by aiding better digestion. Kiwi is also abundant in fibre and water. Both of these components play an integral role in digestion.
4. Cinnamon
Cinnamon is a spice known for its aroma but more importantly, its anti-inflammatory properties. Cinnamon aids digestion which results in a reduction in bloating. Along with this, it may also reduce menstrual cramps.
5. Dark chocolate
Dark chocolate may be the best food to eat during periods. It helps curb sweet cravings that many women experience during periods. In addition to this, dark chocolate is rich in fibre, caffeine, and magnesium. All three of these components improve and aid digestion.
6. Bell peppers
Similar to kiwi, bell peppers are very rich in fibre as well as water. Both of these contents play an important role in our digestion process. They are also rich in potassium which has been proven to reduce bloating.
7. Seeds
Seeds are a great source of fibre, potassium, magnesium, and various other components that improve digestion. A good digestive means a reduction in bloating. Seeds also boost mood which can help with low energy during periods.
8. Green leafy vegetables
Green leafy vegetables such as spinach, lettuce, cabbage, broccoli, etc. are very rich in digestion-aiding nutrients. They are abundant in calcium, magnesium, vitamins, fibre, and water. All of these nutrients help reduce bloating and also reduce cramps and nausea.
9. Nuts
Nuts and other foods rich in healthy fats can help reduce bloating. A certain group of hormones called prostaglandins causes bloating. Healthy fats reduce the production of these bloating-causing hormones.
In conclusion, what you eat can significantly worsen or improve your bloating. Try incorporating these foods into your diet if you experience periods of bloating. Along with period cramps and bleeding, bloating can affect digestion as well as cause irritability. We also encourage you to incorporate some exercises such as yoga to relieve the pain and bloating.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Published on: 16 October 2020, 17:42 pm IST
- 64
Ask a woman what she hates the most about her period and the definite answer will be: PMS. As women, we all make peace with the fact that we’ll be bleeding for five days every single month. We share a frenemy equation with our periods because we know that they’re necessary to maintain good health but definitely also cause inconvenience. It is, however, the PMS symptoms that we find hard to make peace with.
It alters our mood, leaves us in pain due to cramping and if that wasn’t enough, it induces a prolonged feeling of discomfort in the form of bloating. Now, bloating can begin a day or two before the actual period begins. However, you can’t deny that the feeling of fullness and heaviness in the abdomen region can be quite irritating. If anything, it can add to the bad mood.
Also, read: Do you feel forever bloated? Here are 5 ways to lose that water weight fast
Luckily, there are a few things you can do soothe yourself and reduce that feeling of bloating. Here are three super easy period hacks to deal with the feeling of heaviness in your tummy when you’re on your period:
1. Up your potassium intakeWhen you’re feeling bloated, you need to improve your fluid regulation. Potassium is known to reduce water retention which can prove to be a relief for someone suffering from period bloating. So, start consuming foods that are rich in the mineral a few days before your periods begin to manage menstrual bloating. Bananas, leafy vegetables like spinach and tomatoes are all great options to include potassium in your diet.
Do you feel like your belly is perpetually bloated? Image courtesy: Shutterstock2. Work it outA study published in PubMed Central noted that working out regularly can ease PMS symptoms. As we know, bloating is one of the most common symptoms of PMS. So, make sure that you’re including some amount of physical activity in your daily routine. It doesn’t have to be anything intense. Just a session of brisk walking or a comfortable yoga flow can bring about some relief.
Also, watch:
A warm cup of aromatic chamomile tea will bring you comfort at an emotional level but more than that, it will relieve bloating. Yes, you heard it! Not many people know that chamomile is a natural carminative which means that it can soothe the gassiness and bloating experienced during menstruation. So, brew yourself a cup of chamomile tea to find comfort from all that bloating.
So, ladies, PMS is something you can’t get rid of but you can surely manage bloating with these simple tricks!