Bloating and Gas Before Your Period: Causes and Relief

• Researched and written by: Dr Akshara CH, MBBS
• Medical inputs by: Dr Poonguzhali Liston, MBBS, MS OBG, FMAS, DRM, FRM, CIMP
• Medically reviewed by: Dr Yash Bahuguna, MBBS, MS, DNB, ISGE Certified Practitioner for PCOS

TL;DR

• Feeling bloated, gassy, or unusually full in the days before your period is common.

• Most women notice these symptoms peak just before their period and ease once bleeding begins.

• Simple steps like hydration, light movement, and diet can help.

• Seek medical advice if symptoms are unusually intense, constant, or out of sync with your cycle.
  
  

Understanding Premenstrual Bloating, Indigestion, Gas, and Bowel Changes

Premenstrual bloating and gas refer to digestive symptoms that occur in the days before a period. In this phase, 73% of women report at least one gastrointestinal symptom, with abdominal pain being the most common and bloating reported most frequently overall.[5] These symptoms typically appear after ovulation and before bleeding begins, during the luteal phase, which is the second half of the menstrual cycle.

During this time, it’s common to feel abdominal tightness or fullness, notice visible bloating, or feel more gassy than usual. Some also notice stomach gurgling or noises as gas moves through the digestive system.[1,2,3]

Digestive changes can look different for everyone. Some women experience slower digestion or constipation, while others notice looser stools or mild diarrhea as their period gets closer.[2,4,5]

You may also find that foods you normally tolerate suddenly cause discomfort. A temporary feeling of weight gain or swelling is common too, and this is usually due to fluid retention and slower gut movement, not actual weight gain.[1,2,3]

Overall, these changes are normal. Most women notice at least one physical or emotional change before their period, and bloating is one of the most commonly reported physical symptoms.[1,2,3,5]

Timing across the menstrual cycle

For most women, premenstrual bloating and gas follow a clear cyclical pattern:

• Symptoms usually start after ovulation, when progesterone rises

• They build gradually over 1–2 weeks during the luteal phase

• They often peak in the last few days before bleeding begins

• Symptoms typically ease within the first few days of the period
  
  

If you experience this predictable monthly pattern, bloating and gas are understood to be driven by normal hormonal changes rather than an ongoing digestive condition.[2,5,6]

Why Does Bloating and Flatulence Happen? The Role of Hormones

While digestive symptoms are commonly reported before a period, it's important to note that the exact biological reasons are not fully understood. Clinical guidance recognises bloating and gas production as part of premenstrual syndrome, as they arise from overlapping hormonal and physiological changes during the luteal phase, with their impact varying from person to person. Hormonal causes include:[10]

Role of progesterone 

One possible factor is the rise in progesterone after ovulation. Progesterone is known to relax smooth muscles like the muscles of your gut. Research suggests this may slow the movement of food and gas through the gut in some individuals, which can contribute to bloating, a feeling of fullness, or heaviness during the luteal phase.[2,4,5]

Hormones affect how the body holds fluid

Hormonal fluctuations before a period may also affect how your body handles fluid. Changes in estrogen and progesterone are associated with temporary fluid retention or redistribution, which can make your abdomen feel tight, swollen, or puffy in the days leading up to menstruation. In some women, similar fluid shifts may also be noticed as facial puffiness or mild swelling in the lower limbs.[1,2,3]

Hormones affect your perception 

Another possible contributor is increased sensitivity in the gut–brain connection, which is how your digestive system communicates with your brain. Hormonal changes around the luteal phase can heighten symptom perception, especially in women with underlying gut conditions such as irritable bowel syndrome. In these women, normal amounts of gas or mild bloating may feel more uncomfortable before a period, while this effect may be less common in women without existing gut issues.[7,8]

Role of prostaglandins

Closer to menstruation, rising prostaglandin levels, a hormone like chemical that helps the uterus contract can also stimulate the intestines. This may increase bowel activity and help explain why some people experience more gas, cramping, urgency, or looser stools around the start of their period.[2,5,6]

Taken together, these overlapping hormonal and physiological changes are thought to be possible reasons why digestive discomfort is more commonly experienced in the days before menstruation, even though no single mechanism explains symptoms for everyone.

Home Relief Strategies for Bloating and Gas

You can ease PMS-related bloating and gas at home with simple diet and lifestyle changes. These steps support digestion and fluid balance, which can help reduce bloating and discomfort while normal hormonal shifts in the days before your period settle on their own.

Hydration

Staying well hydrated is especially helpful in the days before a period. As discussed, during the luteal phase, hormonal changes increase fluid retention and can slow your bowel movement, which makes even mild dehydration feel worse. Drinking water regularly through the day helps keep digestion moving and may reduce constipation-related bloating and abdominal fullness.[1,9]

Aim for consistent fluid intake throughout the day, 6-8 glasses of water, (around 1.5–2 litres) to help your body manage the fluid retention caused by the luteal phase.[1,12]

Yoga and gentle movement

Light activity helps gas move through the digestive tract. Yoga and stretching are often better tolerated than intense exercise and have been shown to reduce the severity of physical PMS symptoms. A 30 minute walk may help reduce abdominal pressure and the sensation of heaviness.[1,2,3,9]

Diet and eating habits

• Eating smaller, more frequent meals and eating slowly: This reduces the load on a digestive system slowed by progesterone.[1,9]
  
  

• Choosing the right carbohydrates: Diets higher in complex carbohydrates and fibre have been associated with fewer or milder PMS digestive symptoms in addition to mood symptoms.[1,15]
  
  

• Reducing salt: Limiting salty foods in the week before your period can directly reduce fluid retention and abdominal tightness.[1,9]
  
  

• Limiting triggers: Reducing caffeine and carbonated drinks can prevent further gas buildup.[1,9]
  
  

Can PMS Bloating and Excessive Gas Mean Something Else?

Sometimes, bloating or digestive discomfort may feel different from your usual PMS. Symptoms may last longer, feel more intense, or show up at other points in your menstrual cycle. When that happens, it can help to consider whether something other than PMS might be contributing.

Following are some of the underlying conditions that mimic PMS gas and bloating:

Premenstrual dysphoric disorder (PMDD)

Severe bloating before a period can sometimes occur alongside significant emotional symptoms such as irritability, low mood, anxiety, or feeling overwhelmed. When bloating is intense and accompanied by these emotional changes that interfere with daily life, it may suggest a more severe form of PMS called premenstrual dysphoric disorder (PMDD). These symptoms typically appear in the days before a period and ease once menstruation begins.[9,11]

Irritable bowel syndrome (IBS)

Long term common digestive conditions such as irritable bowel syndrome (IBS), can feel a lot like PMS. IBS can cause bloating, gas, tummy pain, constipation, or diarrhea—symptoms that many people usually associate with premenstrual changes. While IBS symptoms can occur at any time during the month, they often become more noticeable in the days before a period, which can make them easy to mistake for PMS.[8,10]

Endometriosis

Endometriosis is a condition where tissue similar to the lining of the uterus grows outside the uterus. It can cause pelvic pain, bloating, and digestive discomfort that may not follow a strictly premenstrual pattern and can persist across different phases of the menstrual cycle.[14]

Ovarian cysts or other pelvic conditions

Ovarian cysts are fluid-filled sacs that can form on the ovary. These fluid-filled sacs are common and often harmless, but larger cysts can cause a persistent feeling of abdominal fullness, pressure, or bloating that may not follow a menstrual pattern.[13]

One useful way to tell PMS apart from other causes is to look at timing. Like discussed earlier, PMS-related bloating tends to show up in the same part of the cycle and improve once your period begins. Symptoms that persist across the cycle or feel different from your usual pattern may benefit from medical input.

Berry’s Insights: Cycle-Based Tracking of Bloating and Gas

Tracking symptoms over two to three menstrual cycles can help you clarify whether bloating and gas follow a hormonal pattern or suggest another cause.

• Step 1: Track your period
  Noting the first day of your period gives you a clear reference point for where you are in your cycle and helps link symptoms to hormonal timing.[1,9]
  
  

• Step 2: Track when bloating or gas appears
  Write down the days you notice bloating, gas, or abdominal discomfort. Pay attention to whether symptoms mainly show up in the week or two before your period i.e your luteal phase or at other times as well.[8,9]
  
  

• Step 3: Identify the pattern once bleeding starts
  Notice whether bloating and gas ease after your period begins. Symptoms that improve with bleeding are more consistent with PMS, while symptoms that continue unchanged may suggest a non-hormonal cause.[1,2,9]
  
  

• Step 4: Identify symptoms outside the premenstrual phase
  Take note if bloating, gas, or digestive discomfort occurs throughout the month, especially if it comes with ongoing changes in bowel habits. Persistent symptoms are less typical of PMS and may need further evaluation.[5,6,10]
  
  

• Step 5: Be mindful of lifestyle and daily factors
  Briefly note things like stress, sleep, travel, illness, or major diet changes, as these can influence digestion and explain why symptoms vary from cycle to cycle.[1,3,5]
  
  

Keeping even simple notes in your phone or calendar can make patterns easier to recognise. This information can also help you describe your symptoms more clearly if you choose to discuss them with a healthcare professional.

When to See a Doctor?

Now that you know how to track your symptoms, you may speak with a doctor if you notice symptoms fall outside what’s typical for PMS:

• Bloating or gas that does not settle after your period starts or continues through most of the month

• Bloating or gas that interferes with daily activities, such as eating, working, sleeping, or moving comfortably

• Abdominal discomfort that keeps returning or becomes more intense with each cycle, rather than staying mild and predictable

• Unexplained weight loss without changes in diet, activity, or stress

• Vomiting, black stools, or any signs of bleeding, which are not part of normal PMS

• Symptoms that feel different from your usual PMS pattern or suddenly worsen over time
  
  

These signs don’t automatically mean something serious. Getting checked can help you rule out digestive, hormonal, or pelvic conditions and ensure you are managing the right cause.

The Bottom Line

Bloating and gas before your period are extremely common and usually reflect normal physiological changes that affect digestion, fluid balance, and bowel activity. For many people, symptoms improve with simple measures such as regular meals, adequate hydration, gentle movement and stress reduction before menstruation.

When bloating follows a consistent monthly pattern and eases once your period begins, it is typically part of PMS. If symptoms persist throughout the cycle, become progressively worse, or are accompanied by significant pain or other new changes, seeking medical help can help clarify whether further evaluation is needed.

FAQs on digestive issues before period

Is it normal to feel bloated before a period?

Yes. Many women experience bloating due to normal hormonal shifts that slow digestion and increase fluid retention. 

Why does my digestion change during PMS?

Rising progesterone slows the gut, while prostaglandins near menstruation can speed things up—both can cause bloating. 

How long does PMS bloating last?

Symptoms usually peak before the period and improve within the first few days of bleeding. 

Is my bloating related to IBS or PMS?

PMS follows a monthly pattern; IBS symptoms occur throughout the month. Tracking cycles can help. 

When should I see a doctor?

If symptoms are severe, constant, or come with worrying signs like weight loss or vomiting.

References

1. National Health Service. Premenstrual syndrome (PMS). Accessed December 15, 2025.

2. O’Brien PMS, Backstrom T, Brown C, Dennerstein L, Endicott J, Epperson CN, et al. Premenstrual syndrome. Lancet. 2011 Apr 9;377(9778):1200–1210.

3. Modzelewski S, Głowacka M, Piotrowska A, Woźniak K. Premenstrual syndrome: new insights. Front Psychiatry. 2024 Feb 6;15:1294872.

4. StatPearls. Premenstrual syndrome. Accessed December 15, 2025.

5. Bernstein MT, Graff LA, Avery L, et al. Gastrointestinal symptoms before and during menses in healthy women. BMC Womens Health. 2014 Jan 17;14:14.

6. International Foundation for Gastrointestinal Disorders. Gynecological aspects of IBS. Accessed December 15, 2025.

7. Mendelson S, Anbukkarasu P, J E Cassisi Gastrointestinal functioning and menstrual cycle phase in emerging young adult women: a cross-sectional study.BMC Gastroenterol. 2023 Mar 6;23:93.

8. Mulak A, Tache Y. Sex hormones in the modulation of irritable bowel syndrome. World J Gastroenterol. 2014 Mar 14;20(10):2433–2448.

9. American College of Obstetricians and Gynecologists. Premenstrual syndrome (PMS). Accessed December 15, 2025.

10. Pati GK, Kar C, Narayan J, Uthansingh K, Behera M, Sahu MK, Mishra D, Singh A. Irritable bowel syndrome and the menstrual cycle. Cureus. 2021 Jan 14;13(1):e12692.

11. Bäckström T, Andreen L, Birzniece V, et al. Pathophysiology of PMDD. CNS Drugs. 2003 May;17(5):325–342.

12. National Health Service. Water, drinks and nutrition. Accessed December 17, 2025.

13. Office on Women’s Health. Ovarian cysts. Accessed December 17, 2025.

14. Johns Hopkins Medicine. Period pain: Could it be endometriosis?. Accessed December 17, 2025.

15. Oboza P, Ogarek N, Wójtowicz M, Rhaiem TB, Olszanecka-Glinianowicz M, Kocełak P. Relationships between premenstrual syndrome and diet composition, dietary patterns, and eating behaviors. Nutrients. 2024;16(12):1911.