Why you bloat around your period
In the luteal phase (before your period), progesterone rises - it relaxes smooth muscle, slowing digestion and causing gas and constipation. Hormones also make your body retain water and salt, so you feel puffy and may notice your rings or jeans feel tight.
Period poop: why digestion changes
Just before and during your period, prostaglandins (the same chemicals that cause cramps) can speed up the gut - causing looser stools or diarrhea. So many people swing from constipation (luteal) to loose stools (early period). It's normal.
What helps
- Reduce salt and ultra-processed food in the luteal phase
- Stay hydrated (water actually reduces water retention)
- Gentle movement - walking eases gas and bloating
- Fibre, but increase it gradually
- Limit fizzy drinks, alcohol, and excess caffeine
- Magnesium may help bloating and constipation for some
When bloating isn't just your cycle
Cyclical bloating that comes and goes with your period is normal. See a doctor if bloating is persistent (not cycle-linked), severe, comes with significant pain, weight loss, blood in stool, or a change in bowel habits that doesn't resolve - to rule out conditions like IBS, endometriosis, or others.