Bloating and the Menstrual Cycle: What supplements and herbs can help?
Understanding Why Bloating Increases Before Your Period
Many women notice that bloating seems to appear or worsen at certain points in their menstrual cycle — especially in the luteal phase, the two weeks leading up to menstruation. This isn’t just in your head. During this time, the hormone progesterone rises to prepare the body for a possible pregnancy.
While progesterone plays an important role in hormonal health, it also has a relaxing effect on smooth muscle — including the muscles of the digestive tract. When these muscles relax, the wave-like movements that move food and waste through the intestines (peristalsis) can slow down.
This slower transit can lead to constipation, fullness, and abdominal distension, especially when hormones, hydration or stress levels are off balance. The result is the familiar bloating many women experience before their period. Supporting digestion during this phase can make a big difference in comfort and overall wellbeing.
Peppermint Oil
Peppermint oil capsules or peppermint tea is one of the most well-researched natural options for easing bloating. It helps relax the muscles of the digestive tract, allowing trapped gas to move more freely and reducing cramping. It is also strongly anti inflammatory, helping to reduce the pain that can come with bloating. Enteric-coated capsules are ideal, ensuring the peppermint oil reaches the intestines without causing reflux.
Digestive Enzymes
If bloating occurs shortly after eating, digestive enzymes can be very effective. They help break down carbohydrates, fats, and proteins more efficiently, reducing fermentation and gas production. A broad-spectrum enzyme formula — including amylase, protease, lipase, and lactase — can make meals feel lighter and more comfortable, particularly in the luteal phase when digestion naturally slows. If you are suspicious that your HCL is also low, then choosing an enzyme formula with HCL support can also be beneficial.
Ginger Tea and Ginger Chews
Ginger is an amazing prokinetic. It has long been used to calm the digestive system. Its active compounds, gingerols and shogaols, stimulate digestive secretions and gently support gut motility. Sipping ginger tea after meals or enjoying ginger chews can help relieve bloating, especially when progesterone’s relaxing effect slows the digestive process.
When Bloating Might Be Linked to SIBO
Sometimes, bloating isn’t only hormonal. It can also be related to Small Intestinal Bacterial Overgrowth (SIBO) — when bacteria that should live in the large intestine start to overgrow in the small intestine. These bacteria ferment carbohydrates, creating gas and distension. Hormonal shifts can make SIBO symptoms worse, as slowed motility allows bacteria more time to ferment food.
To understand if you do have an intestinal overgrowth it is best to do a breath test to gain confirmation.
Biocidin® and Olivirex®
When bacterial imbalance contributes to bloating, herbal formulations can help support microbial harmony.
Biocidin® combines botanicals like bilberry, echinacea, garlic, and goldenseal to rebalance the intestinal environment.
Olivirex® uses olive leaf extract and synergistic herbs to promote microbial balance and support the body’s natural detoxification processes.
These formulas are best used under professional guidance, especially if SIBO or dysbiosis is suspected. Taking these herbs without other digestive support can result in a ‘herxheimer’ reaction. This is when the bacteria die increasing LPS or lipopolysaccharides. This can can cause flu like symptoms, headaches, fever, nausea and much more.
Time to address the underlying cause of your bloating
Understanding the link between your hormonal cycle and digestion can transform how you approach bloating. Supplements like peppermint, enzymes, and ginger can bring comfort, while herbal antimicrobial formulations may help when bacterial imbalance is involved.
For lasting relief, a holistic approach — considering your hormones, nervous system, diet, and gut health together — offers the most effective and sustainable results.
If bloating is impacting your health or cycle, consider a naturopathic consultation to explore the root causes and develop a personalized plan for gut and hormonal balance.
References
Guarino, M., Cheng, L., Cicala, M., Ripetti, V., Biancani, P., & Behar, J. (2011). Progesterone receptors and serotonin levels in colon epithelial cells from females with slow transit constipation. Neurogastroenterology and motility, 23(6), 575–e210. https://doi.org/10.1111/j.1365-2982.2011.01705.x
Li, C. P., Ling, C., Biancani, P., & Behar, J. (2012). Effect of progesterone on colonic motility and fecal output in mice with diarrhea. Neurogastroenterology and motility, 24(4), 392–e174. https://doi.org/10.1111/j.1365-2982.2011.01875.x