There are many causes of abdominal pain, gas, and bloating. But have you ever experienced bloating during your menstrual cycle? What causes bloating during menstruation?
Flatulence can occur when you are on your period and this is known as period bloating. Bloating during menstruation can even cause distension, or marked enlargement of the abdomen.
Bloating and gas, however, do not usually indicate a major medical problem. It is related to what and how you eat. Dietary changes that can help you manage them.
Bloating is caused by fluid or gas retention. However, bloating before and during menstruation can occur as a result of impaired levels of hormones including progesterone and estrogen.
The body retains more salt and water as a result of these hormonal changes. The body’s cells become swollen with water, causing a feeling of bloating.
Launching Health Shots, Tuesday (18/10/2022), Deepti Lokeshappa, MSc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Mother’s Hospital, Bengaluru, found a way to cure bloating during menstruation. Managing food or diet can help manage menstrual bloating.
She says, “Many women experience severe symptoms during their periods. Diet has a huge impact on how bad your symptoms get. Adjusting your diet during Premenstrual Syndrome (PMS) week, can work wonders for you. Let’s take a look at foods to eat and avoid during pregnancy. menstruation.”
Here are foods to eat and avoid during menstruation:
Here are 5 foods that can be eaten to relieve flatulence that are suggested by experts:
1. Green Leafy Vegetables
Decreased iron levels are common during menstruation, especially if your flow is heavy. This can cause fatigue, body aches, and dizziness. Green leafy vegetables will help you maintain your iron levels during this time.
2. Ginger
Ginger has anti-inflammatory effects and can soothe sore muscles. Drinking a cup of ginger tea during menstruation will help.
3. Fish
Fish is rich in iron and Omega-3 fatty acids. Consuming fish during your period can help you maintain your iron levels.
4. Dark Chocolate
A delicious snack rich in iron and magnesium. Magnesium has been shown to reduce the symptoms of Premenstrual Syndrome (PMS).
5. Lentils and Beans
Lentils and beans are great sources of protein and iron. It will be beneficial for you to add it to your diet if your iron levels are low. They are also a good meat substitute for vegetarian people.
Here are 4 foods to avoid during menstruation or menstruation:
1. Candy
Sugary snacks can cause problems like bloating and gas. If you want to eat something sweet, opt for fruit juice.
2. Spicy Food
Do you experience fatigue and heavy bleeding during your period? Now consuming spicy food during menstruation can add bloating and gas to the list of diseases during menstruation.
3. Processed Food
Eating canned or processed meats can make your bloating worse.
4. Alcohol
Merely consuming alcohol already has a negative effect on your body. So, consuming alcohol during your period can dehydrate you. You will feel a severe headache and bloating by consuming it.
Here are other tips to prevent flatulence
1. The most common cause of bloating is of course overeating. Reducing portion sizes can reduce discomfort from bloating.
2. Eating fatty foods can make you feel uncomfortable because fat takes more time than protein and carbohydrates to digest. Therefore fat makes the stomach full longer. Reduce the amount of fat in your diet to prevent bloating.
3. Bloating after eating increases with eating too fast. Eating slower is a simple solution. It can take up to 20 minutes for the satiety signal to reach the brain and reduce hunger. Many weight loss experts agree that eating more slowly helps limit overeating.