Besides stomach cramps, backaches and a low mood, periods may also be accompanied by gas and bloating. Gas during periods is a common problem that many women go through. This is because certain hormones are released due to the onset of the menstrual cycle. A drop in your progesterone levels right before your menstrual cycle begins, can also lead to you being gassy. However, some practical steps can be taken to help with this condition. Things such as dietary changes, portion size and avoiding processed foods can surely help eradicate bloating and gas during periods. Here are some easy ways to get rid of gas during periods.

Why are you so gassy during your periods?

Experiencing gas during your periods is a common occurrence, primarily due to the hormonal changes happening in your body. “The onset of menstruation triggers the release of prostaglandins, hormone-like compounds that play a crucial role in regulating various bodily functions, including the contraction of the uterus. Prostaglandins can irritate the bowel, leading to increased gas production and, in some cases, loose motions,” explains obstetrician and gynaecologist Dr Suruchi Desai.

Additionally, the drop in progesterone levels before and during menstruation can further contribute to gastrointestinal discomfort, making you feel more gassy and bloated. A study published in Gastroenterology Report states that symptoms of cramping, bloating, gas and abdominal pain, get worse during periods.

How to reduce gas during periods

To get rid of gas during periods, there are several effective strategies.

1. Reduce salty foods

First, avoiding salty foods is important, as consuming them can lead to water retention and bloating, exacerbating the feeling of gas. It is important to include foods that prevent water retention and bloating. Processed foods, in particular, are often high in sodium. By reducing your intake of salty foods, you can help minimize inflammation and the excessive release of prostaglandins, thereby reducing gas and bloating. A study conducted by researchers at Johns Hopkins Bloomberg School of Public Health observed that the participants reported more gastrointestinal bloating when they ate a diet high in salt.

2. Eating fresh vegetables rich in potassium

Eating fresh vegetables can also help maintain digestive health. Vegetables are high in fibre, which can help regulate bowel movements and reduce constipation. However, it's important to be mindful of which vegetables you consume, as some, like broccoli and cauliflower, can increase gas production. Low-carb vegetables such as tomatoes are great for period gas and period pain. A study, published in the American Journal of Kidney Diseases, also states that potassium can decrease levels of sodium in the body and decreases water retention. Therefore, make sure to include potassium-rich foods in your diet.

3. Have probiotics

Including probiotics in your diet can help maintain a healthy balance of gut bacteria. Probiotics, found in foods like yoghurt, lassi, and buttermilk, aid in digestion and can reduce gas and bloating. Regular consumption of probiotic-rich foods can promote digestive health and alleviate gastrointestinal discomfort during your period. These may help in reducing uncomfortable lower GI symptoms in adults, states this study, published in Alimentary Pharmacology & Therapeutics.

Having low sodium foods and smaller meals can help relieve period gas. Image courtesy: freepik

4.Stay hydrated

Staying hydrated is essential for overall health, but it is particularly important during your period. Drinking plenty of water can help flush out excess sodium from your body, reducing bloating and gas. Aim to drink at least eight glasses of water a day, and consider herbal teas like peppermint or ginger tea, which can also soothe the digestive system.

5. Eat smaller meals

Eating smaller, more frequent meals throughout the day can also help prevent your stomach from becoming overly full, which can lead to gas and bloating. Smaller meals are easier to digest and can help keep your energy levels stable.

Treating constipation is essential to relieve period gas. Image courtesy: Freepik

6. Treat constipation

Some people suffer from constipation during periods. It is important to treat this constipation to avoid gas during periods. Eating foods high in fibre as well as laxatives can help in reducing constipation.

7. Light exercise

Taking part in a light workout, or even walking and jogging can help reduce bloating and gas during periods. It can also help in reducing period pain. A study, published by the National Institutes of Health, states that regular exercise helps to improve all PMS symptoms, including period gas.

Summary

Gas during periods is a common problem and can be rectified with simple solutions. Eating smaller meals, and fresh vegetables can help you feel better. Additionally, one should stay away from salty foods as well as processed foods that are high in sodium. Doing light exercises can help as well.

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