Increased gas and bloating during menstruation, often called ‘period farts,’ are common symptoms of premenstrual syndrome (PMS) and the menstrual period. Understanding the biological reasons can help.
Why Menstrual Gas Occurs
Hormonal fluctuations are a key reason for increased gas and bloating during menstruation. Estrogen and progesterone levels rise and fall throughout the menstrual cycle. Elevated progesterone, particularly before a period, can slow digestion and gut motility, leading to gas and bloating. Rising estrogen can also contribute to gas.
Prostaglandins, compounds produced by the uterus, also play a role. They help the uterus contract to shed its lining. Excess prostaglandins can affect intestinal muscles, leading to increased bowel activity, cramps, and changes in bowel habits, which manifest as gas and altered stool consistency.
Dietary changes and cravings can also influence gas production. Many individuals crave foods high in sugar, fat, or salt. Consuming dairy, starchy carbohydrates, or sweets may worsen gas. Processed snacks and salty foods can also worsen bloating.
The gut microbiome may also play a role. Hormonal shifts during the menstrual cycle can influence gut bacteria. An imbalanced gut microbiome can affect hormone metabolism, potentially leading to amplified PMS symptoms, including bloating.
Tips for Managing Period Gas
Adjusting dietary habits can help manage period gas. Reducing intake of known gas-producing foods such as beans, lentils, broccoli, cabbage, and certain whole-grain foods is beneficial. Opting for smaller, more frequent meals rather than large ones can also aid digestion and limit gas production. Avoiding carbonated beverages is also recommended.
Maintaining adequate hydration helps move waste and can reduce bloating. Limiting caffeine and alcohol intake can also help, as these can contribute to dehydration and gassiness.
Engaging in regular physical activity can stimulate digestion and expel gas. Light to moderate exercise, such as walking, aids bowel regularity and reduces bloating. Consistent movement throughout the menstrual cycle can help alleviate symptoms.
Over-the-counter remedies can provide temporary relief. Products containing simethicone break up gas bubbles, making them easier to pass. Activated charcoal is another option, though evidence is limited. Consulting a healthcare professional is advisable if symptoms are severe or persistent.
Stress management techniques can also support digestive health, as stress impacts the gut. Relaxation practices like meditation or yoga can help reduce overall PMS symptoms, including digestive discomfort.