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Ovulation bloat; How to manage & reduce your bloat during ovulation

Does ovulation make you bloated?

Feeling bloated during your menstrual cycle can be a symptom of ovulation. It’s quite common to feel bloated along with other symptoms such as tenderness of the breasts, Ovulation pain in one side of your pelvis (called mittelschmerz) during ovulation.

All these symptoms can be quite uncomfortable. Thankfully, there are a few things that you can do to ease these symptoms and make the whole experience a bit manageable.

Does ovulation make you bloated?

Does ovulation cause bloat?

Bloating during ovulation can be quite an uncomfortable experience for most women. Your body is going through a lot during the ovulatory phase of your menstrual cycle. Your estrogen levels increase during the ovulatory phase of your cycle. The estrogen levels peak around the 11-14th day of your cycle. The elevated estrogen can cause mood swings, digestive problems, and headaches. The digestive tract changes due to elevated estrogen levels can result in increased water retention in your body for many days. The motility of your gastrointestinal tract reduces dues to estrogen which leads to slowed digestion and accumulation of gas. These changes result in feeling bloated and uncomfortable during ovulation. Another effect of elevated estrogen levels is weight gain. As you retain more water, you tend to put on extra weight right around the time you ovulate. However, as water retention is temporary, you should lose the extra weight soon, so there is nothing to worry about.

How to manage and reduce bloating during ovulation? 

There is no reason to suffer through the bloating you experience during ovulation. There are a few things that you can do to ease the feeling of being bloated around ovulation. Let’s take a look at some of these now:

Diet

Few changes in your diet during the ovulatory phase of the cycle can help you feel a bit better. You can start by reducing the intake of salt during the ovulatory phase of your cycle. Salt causes water retention in the body and can exacerbate bloating. Another thing that you should do is drink a ton of water to make sure that the excess salt in your system flushes out. In some instances, bloating can also occur due to other causes including intolerance to some foods. The most common foods that can cause intolerance in many women are called FODMAPs, or fermentable carbohydrates. These food groups include wheat, fructose, lactose, and some artificial sweeteners. If you can reduce consuming these foods around the ovulation period, it might help ease the feeling of bloating a bit, especially if you are sensitive to some or all of them.

Potassium

A deficiency of potassium in your body is a common cause of water retention. Many women fail to meet their daily quota of potassium through their diet. The deficiency of potassium can lead your body to retain salt, which in turn can cause water retention. Consuming foods rich in potassium such as bananas might help to elevate your potassium levels around ovulation

Magnesium

Magnesium is a mineral that can ease bloating by reducing water retention when consumed in high amounts. Magnesium is found in foods such as fish, almonds, and avocados. Try to include these foods regularly in your diet, especially around ovulation. Magnesium is available as a dietary supplement as well. A few studies have found out that consuming a high amount of magnesium can help reduce bloating. That said, magnesium can cause diarrhea and stomach upset if consumed in large excess.

Natural diuretics

Diuretics are substances that cause increased urine production and hence decrease water retention in your body. As more water leaves your body, you feel less bloated. There are many natural diuretics that you can include in your diet to help your body get rid of the accumulated water. Some of the foods include ginger, cucumbers, and even pineapples. Including these foods in your diet can help ease the feeling of being bloated.

Managing stress

Stress can also result in feeling bloated. If you are going through a stressful time in your life, the stress can exacerbate bloating during ovulation. Stress can impact the amount of acid produced in the stomach. If you are going through a stressful time, the reduced acid production can cause difficulties in digestion leading to bloating during ovulation. One of the best ways to reduce stress is exercise. Brisk walks, a bit of aerobics or even a yoga session or two can relieve the extra stress around ovulation time.

Probiotics

Healthy gut bacteria can help ease the feeling of being bloated by improving your digestion around ovulation. Studies have shown that bacterial strains especially Lactobacillus acidophilus and Bifidobacterium lactis can be useful in relieving bloating during ovulation. That said, not all probiotic food products and supplements are alike. Look for the supplements or foods that have at least 1 billion Colony Forming Units (CFUs) of healthy bacteria per serving for best results.

Peppermint oil

Peppermint oil can also help soothe your digestive tract and help ease bloating around ovulation. Peppermint oil capsules are often used to treat Irritable Bowel Syndrome (IBS) as they can decrease gas formation, and even diarrhea and constipation as well. The best peppermint oil capsules are those that are enteric-coated. These capsules release the peppermint oil in your small intestine and not in your stomach and prevent acid reflux.

Digestive enzymes

Digestive enzymes help you to digest your food easily. People who are lactose intolerant can use the enzyme lactase, found in the medication Lactaid(R). This enzyme should be taken with the dairy product that you are consuming. Alpha-galactosidase is another such enzyme that can aid in the digestion process. This enzyme needs to be taken within 30 minutes after your meals. It helps in reducing the formation and accumulation of gas, especially if you have consumed high fibre foods such as beans.

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Tracking your cycle 

Keeping a track of your ovulation using the Fertility2Family ovulation tests can help you plan a strategy to help ease the bloating during ovulation and other related symptoms. If you know when you are ovulating, you can make changes in your diet and lifestyle to manage the symptoms proactively. That way, you are prepared then the symptoms appear. Fertility2Family offer an easy home ovulation test that helps to measure hormone levels with great accuracy to help you pinpoint exactly when you ovulate. Another way of knowing when you are about to ovulate is keeping a track of your cervical mucous. Your cervical mucous attains an egg-white consistency right before you ovulate. Keeping tabs on your basal body temperature can also help. Another symptom of ovulation is the experience of cramps right in the middle part of your cycle.

When to see your doctor about your ovulation bloat?

Bloating is considered quite a normal sign of the onset of the luteal phase of your cycle. However, it resolves itself within a few days. If you are experiencing bloating for more than just a few days, it is advisable to seek medical attention. The doctor can find the cause behind the bloating. Medical conditions including PCOS or IBS can also leave you feeling bloated. A medical examination can rule these things out.

Experiencing menstrual bloating during ovulation is common. Many women experience it during ovulation. If you experience it, start by making changes to your diet during this period to help ease the feeling of being bloated. Include exercise in your daily routine and drink plenty of water. If you suspect that the bloating is due to some underlying medical condition or if it does not resolve itself within a few days, talk to your doctor. Remember, feeling bloated during ovulation is very common and you are not alone in having to deal with this ovulation problem.