4 Ways to Overcome Bloating Stomach During Menstruation

Many women experience flatulence before and at the start of menstruation. Flatulence during menstruation often makes women uncomfortable and can have an impact on self-confidence. Women may feel that their weight is increasing or their stomachs are swollen. In addition to making lifestyle changes, there are several practical and effective ways to deal with symptoms of flatulence.

How to overcome flatulence during menstruation

Flatulence is also one of the symptoms of premenstrual syndrome (PMS) which can occur 1-2 weeks before the menstrual period or when you menstruate.

Flatulence during menstruation is also usually accompanied by other PMS symptoms such as mood changes, fatigue, stomach cramps, headaches, swollen breasts, back pain, and pimples appear. Usually flatulence during menstruation arises due to changes in the hormones progesterone and estrogen. Research shows changes in levels of these hormones cause the body to hold more water and salt in the body, so that the body's cells become swollen by water which eventually causes a bloated sensation.


Flatulence during menstruation often interferes with your activities. Fortunately, there are various practical and easy ways that can overcome this.

1. Compress warm water

Give warm compresses at the bottom of your stomach or take a warm bath, to increase circulation and fight muscle contractions that might cause flatulence during menstruation.

If flatulence accompanied by abdominal pain, warm water compresses can help reduce pain during menstruation.


You can wet a clean towel with hot water and put it on your stomach. In addition, you can also use a hot water bottle to compress your stomach while lying down. This can help the digestive organs by increasing calming circulation.

2. Light exercise

Strength training, cardio, yoga, and other light exercise can help improve the digestive tract. Especially cardio exercises that can help relieve flatulence during menstruation. When you exercise, gas can pass through the digestive system more easily.

Try cardio exercise for at least 10 minutes. You can walk for a while, run in place, or go up and down stairs. If your body is used to it, increase your cardio exercise time to around 25-30 minutes.

You can also do brisk walking for 30 minutes or do a small jump on the spot. This helps improve blood circulation because your heart will beat faster and this helps release gas.


Walking is enough to prevent further stomach disorders, but also do enough physical activity so that food and trapped air can move through the digestive tract. An increase in heart rate and breathing causes the digestive muscles to push air and food through the intestine.

3. Put pressure on the stomach

Lie on your stomach or place a pillow under your stomach while lying down. This cushion works like giving a massage to your intestine.


When you sit down, you can put a pillow on your stomach to give gentle pressure.

4. Massage the back

You can ask your partner or family member to give a soft back massage while you lie down.


This can help move gas, relax muscles, and calm your mind. Try not to hold back any gas because it can cause pain and discomfort.

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