Why do I get SO bloated and exhausted even when I’m eating pretty normal—are there specific foods/supplements that actually help, or is it more of a cycle/hormone thing?

You’re not broken; you’re hormonal. Period bloating and fatigue are heavily driven by your menstrual cycle, not just what you ate for lunch. In the luteal phase (the week or so before your period), progesterone rises, which slows digestion and makes you retain more water and salt. Estrogen and progesterone then crash right before you bleed, which can tank your energy. Food can absolutely make it better or worse, and some supplements help, but you can’t “out-salad” a hormone shift.Smart moves: reduce super salty/ultra-processed foods before your period, bump up magnesium, iron (if you run low), complex carbs, and hydration. Think anti-inflammatory, high-fiber, steady blood sugar instead of diet culture punishment.If you want to map what you’re eating to how you feel across your cycle, you can always talk it through with Gush and get a non-judgy reality check on your patterns.

Why am I so bloated and tired before my period, and what actually helps?

Step one: it’s not “just because you ate carbs”

Let’s clear this: You didn’t cause your period bloat by daring to eat bread.Before your period, hormones shift in ways that:- Change how much water and salt your body holds- Slow your digestion- Mess with your blood sugar and energyYou might be eating “normal,” and still:- Your stomach sticks out more- You feel gassy and full after small meals- You’re dragging yourself through the day on fumesThat’s not a willpower issue. That’s biology.

What your hormones are doing when you feel like a balloon with no battery

Here’s the cycle breakdown with a focus on bloating + fatigue.1. **Follicular phase (after your period)**- Estrogen slowly rises.- Progesterone is low.- Digestion is usually smoother; energy tends to rise.- Bloating is often minimal here.2. **Ovulation (mid-cycle)**- Estrogen peaks, LH surges.- Some people get mild temporary bloating.- Energy can feel high, social, flirty.3. **Luteal phase (after ovulation, pre-period)**- Progesterone rises (big player here).- Progesterone relaxes smooth muscles → your gut slows down → constipation, gas, fullness.- Your body holds onto more sodium and water → puffiness, swollen fingers, belly bloat.- Blood sugar can be more unstable → fatigue and cravings.4. **Menstrual phase (bleeding)**- Estrogen and progesterone both drop hard.- Prostaglandins increase to trigger contractions → cramps, diarrhea for some.- Blood loss can lower iron and make you feel wiped.So yes, food matters. But this is a hormone-driven setup.

Foods that make bloating and fatigue worse around your period

You don’t need to go full wellness cult, but it helps to know what tends to pour gasoline on the symptoms:- **Very salty foods** – Fast food, chips, instant noodles, frozen meals. Extra sodium = more water retention = tighter waistbands.- **Super processed carbs + sugar bombs** – Soda, candy, pastries. They spike blood sugar fast, then you crash harder and feel more exhausted/irritable.- **Heavy greasy foods** – Deep-fried everything can slow digestion even more when progesterone already has your gut in slow motion.- **Excess caffeine** – Coffee/energy drinks can worsen anxiety, mess with sleep, and irritate your gut.- **Alcohol** – Dehydrates you, messes with sleep, inflames your system, and can make cramps and mood swings worse.Do you have to cut all this out? No. But in your luteal week, dial it down and see if your body calms the hell down a bit.

If reading this you’re like, “Okay but my body reacts to literally everything,” that’s not you being dramatic. That’s your system reporting live from the front lines. If you want to sort through your specific triggers and timing, you can talk it out with Gush and get some pattern-spotting support.

What to eat to reduce period bloating and support energy

Focus less on restriction, more on support.**For bloating:**- **High-fiber foods** – Oats, brown rice, beans (if your gut tolerates them), chia, flax, fruits, and veggies. They help keep things moving.- **Potassium-rich foods** – Bananas, potatoes, avocado, spinach help balance sodium and reduce water retention.- **Ginger, peppermint, fennel** – Teas or seasonings that can ease gas and bloating.- **Hydration** – Water actually helps you bloat less by flushing extra sodium. Dehydration = your body clings to water.**For fatigue:**- **Complex carbs** – Oats, quinoa, whole grains, sweet potatoes for steady energy instead of spikes.- **Protein** – Eggs, yogurt, tofu, beans, fish, chicken to keep blood sugar stable.- **Healthy fats** – Nuts, seeds, olive oil, avocado support hormone production and keep you fuller.Think: build meals with carbs + protein + fat instead of subsisting on coffee and vibes.

Supplements that actually have some evidence (and which are just hype)

Nothing replaces medical care, but some supplements have decent research behind them for PMS, bloating, and fatigue.- **Magnesium** (often glycinate or citrate)- Can help with cramps, mood, sleep, and constipation.- Many people don’t get enough from food.- **Vitamin B6**- Has some evidence for helping PMS mood symptoms and fatigue.- **Iron** (if you’re low)- If your periods are heavy, your iron can tank → exhaustion, dizziness, shortness of breath.- Best to get levels checked before taking high-dose iron consistently.- **Omega-3s** (fish oil or algae-based)- Anti-inflammatory, may help reduce period pain.Be wary of:- Random “hormone balance” powders with 30 ingredients and zero science.- Detox teas and laxatives masquerading as “bloat fixes.” They just make you poop and dehydrate you.

When bloating and fatigue might be about more than your period

Yes, hormones. Also, don’t ignore these possibilities:- **IBS or gut issues** – Constant bloating, pain, and unpredictable bowels all month, not just pre-period.- **Food intolerances** – Lactose, gluten, or other sensitivities can make periods feel worse because your system is already inflamed.- **Thyroid problems** – Extreme fatigue, weight change, feeling cold, hair changes + period issues.- **Anemia** – Very heavy periods can drain iron and leave you exhausted 24/7.If you’re:- Bloated and tired *all month*, not just cyclically- Losing or gaining weight without trying- Short of breath, dizzy, or your heart races with minor activity…that deserves bloodwork and an actual workup, not another “try cutting dairy” suggestion.

Cycle syncing your habits so you’re not fighting your body

Instead of treating every day of your cycle the same, try this:- **Follicular / early cycle:**- Experiment with more intense workouts.- Pack in fiber, protein, and colorful plants.- **Ovulation:**- Enjoy the energy window; socialize, present, do performance-heavy tasks here if you can.- **Luteal (PMS time):**- Prioritize sleep; caffeine a bit earlier in the day, not at 5 p.m.- Reduce salt, alcohol, and very processed foods.- Batch-cook easy, balanced meals so you’re not DoorDashing every night.- **Menstrual:**- Gentle movement (walking, stretching) to help cramps and circulation.- Iron-rich foods (red meat, lentils, spinach, fortified cereals) + vitamin C for absorption.You don’t have to “optimize” everything. Just stop scheduling your hardest tasks on the days your body is trying not to collapse, when you have any choice in the matter.

What to track so you’re not guessing

For 2–3 cycles, note:- When bloating starts and ends (cycle day).- When fatigue is worst (before period only or all month?).- What you ate and drank in the 24 hours before symptoms spike.- Sleep quality and stress levels.- Where you are in your cycle.This helps you see: “Oh, wow, I always get wrecked days 24–27,” or “Every time I have three coffees, my gut revolts.” That’s power.You’re not supposed to feel like a zombie balloon half the month. Your body deserves support, not shame.