Bloating During Period: What’s Happening & How to Fix It Naturally

You wake up feeling puffy. Your jeans don’t fit. And it seems like your belly has doubled in size overnight.
If you feel like a balloon every month before or during your period, you’re not imagining it.

Bloating during your period is a real—and common—hormonal symptom. But that doesn’t mean you have to live with it.

At Ask Dr Olz, we help women decode these body signals and rebalance naturally, without the guesswork. Here’s what’s going on—and what you can do about it.

What Causes Bloating During Period?

Hormonal bloating is primarily caused by fluctuations in estrogen and progesterone leading up to and during menstruation. These hormones affect:

• Water retention
• Digestive motility (slower bowels)
• Gut sensitivity
• Inflammation

You may also feel bloated because of:

• High estrogen (estrogen dominance)
• Low progesterone
• Prostaglandin spikes causing gut irritation
• Increased cortisol (stress hormone) disrupting digestion
• Blood sugar dips triggering cravings and more bloating

When Does Period Bloating Happen?

• Before your period (luteal phase): progesterone drops, estrogen may spike, and digestion slows down.
• During your period: prostaglandins trigger inflammation and water retention, making you feel puffy and sluggish.

For some women, the bloating lasts just a day or two. For others, it can feel like half the month is a hormonal bloat-fest.

Signs Your Period Bloating Is Hormone-Related

• Bloated belly without major dietary changes
• Worsens before or during your period
• Comes with other PMS symptoms like breast tenderness, mood swings, fatigue
• Improves mid-cycle or after your period ends

How to Reduce Bloating During Period Naturally

At Ask Dr Olz, we take a root-cause approach to bloating. That means looking beyond temporary symptom relief to balance the hormones and systems behind it.

1. Balance Estrogen Naturally

Excess estrogen is a big trigger for fluid retention and gut changes.

Support detox with:

• Cruciferous vegetables (broccoli, kale, cabbage)
• EstroFactors® – supports estrogen metabolism via DIM and HMR lignans
• Hydration + fiber for regular bowel movements

2. Support Progesterone Production

Low progesterone can worsen PMS symptoms and digestive issues.

• Manage stress (it steals progesterone!)
• Exhilarin® – helps regulate cortisol and nervous system balance
• Zinc and B6 – support hormone production

3. Reduce Inflammation

Inflammation worsens prostaglandin release, gut sensitivity, and puffiness.

• Omega-3s: OmegaGenics® EPA-DHA 720
• Turmeric or ginger tea
• Avoid ultra-processed, high-sugar foods during your luteal phase

4. Improve Gut Function

A sluggish or sensitive gut worsens bloating.

• Try UltraFlora® Balance to support microbiome health
• Avoid dairy and gluten in the days leading up to your period (if you’re sensitive)
• Move daily to support lymphatic drainage

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“For years, I thought my monthly bloating was just something I had to live with. Dr Olz helped me discover it was hormone-related—and now I feel lighter and in control every month.”
— Zanele, Cape Town

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Supplements That Help with Bloating During Period

Ask Dr Olz recommends:

• EstroFactors® – balances estrogen naturally
• UltraFlora® Balance – supports gut flora and digestion
• Zinc Glycinate – supports progesterone and reduces inflammation
• OmegaGenics® EPA-DHA 720 – cools inflammation
• Exhilarin® – adaptogenic blend for stress and hormone support

We offer free shipping across South Africa on orders over R750, and expert guidance on which combo is right for you.

When to Seek Help

If bloating is severe, lasts more than half the month, or comes with pain, cycle irregularity, or fatigue—it may signal a deeper hormonal imbalance or gut issue.

You don’t need to guess.

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Book Your Virtual Hormone Consult with Dr Olz

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Free Delivery Over R750 | Metagenics South Africa Partner

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