Your body usually bloats on your period because hormone shifts make it hold on to more water and salt, and they can also slow digestion a bit. That’s why clothes can feel tighter and your belly may feel fuller even if you haven’t gained fat.

Why it happens

  • Estrogen and progesterone change right before and during your period, which can increase water retention.
  • Those hormone changes can also affect the gut, so some people get extra gas or feel constipated.
  • Salt, dehydration, and certain foods can make the bloating feel worse.

What can help

  • Drink water regularly.
  • Go easier on salty foods.
  • Keep moving with light exercise like walking.
  • Try smaller meals if you feel extra full.
  • Some people find magnesium helpful, but it’s best to check before taking supplements.

When to get checked

If the bloating is severe, happens all month, or comes with pain, vomiting, or big changes in bowel habits, it’s worth talking to a clinician because not all bloating is period-related.

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