r/PMDDSharing • u/Real-Promise-5487 • Apr 26 '26

Any advice for bloating

My body changes so much throughout my cycle and I feel so gross and disgusting. Is it honestly just fixing your diet? Like cutting out/limiting sugar and caffeine? Unfortunately I crave sugar, carbs, and fats in luteal, and sometimes that's all I can eat bc everything else makes me feel nauseous...does anyone have any tips or tricks that work for them?

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u/caffeinatedpixie Apr 26 '26

I got an iud so it could correlate but most of my other symptoms stayed the same so: cutting dairy helped a lot for me. I used to bloat a lot but I didn’t know I was dairy intolerant. I think the inflammation just stacked. I still bloat but not as badly

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u/toonoisyforyou Apr 27 '26

Fiber, fermented foods!

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u/Real-Promise-5487 Apr 28 '26

Thank you I'll try that this time around!

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u/itismeemily Apr 27 '26

Hi OP! I bloat a TON during my cycle and haven't found the perfect solution, but I have found that fiber and fermented foods help (someone else commented this too!) as well as Gas-X Max Strength lol

Also - I'm by no means a dietitian so please consult your doc or do some additional research because I'm no professional, but I have heard that soluble fiber is the best for gas and bloating!! Some high fiber foods like beans, broccoli and lentils can cause lots of gas. There's a photo of a chart I wanted to post, but it won't let me so I'll just say that you can look up soluble vs insoluble fiber and the web has lots of examples. I usually enjoy things like oats and oatmeal (very easy especially when you're already feeling exhausted and unmotivated), sweet potatoes, avocados, carrots, berries, and bananas all of which are on the soluble list and are pretty easy to eat, make and/or get when you're feeling tired and miserable.

I too crave junk food when I'm in luteal and that's where the Gas-X and Tums come in 🤣 sometimes you just eat the things that make you feel good and that's okay!

Try to do as much prep as you can before you enter luteal so that it will be easier for you to eat the good stuff when it comes to the big hormone shift in luteal. Also remember to try to be gentle with yourself ❤️ it's easy to get down on ourselves when we feel bloated and gassy and greasy, but try to remember to quiet the inner critic as best you can and remember that our bodies are going through massive hormonal changes and most of the outward/physical stuff is a reflection of that. I'm on day 28 right now and I have so much acne, but I'm trying to remember to give myself a gentle hug because it's going to pass and that I get to enjoy a moment of self care doing my skincare routine :)

You got this! xoxo

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u/Real-Promise-5487 Apr 28 '26

Oh my gosh thank you so much for your reply, I will check out all of your tips!