Do you suffer from hormonal bloating? Bloating is a common side effect of fluctuations in your oestrogen and progesterone levels, and typically really kicks in during the final week of your cycle (or is just Russian roulette during perimenopause!). Eating the right foods, especially during this time, can help ease excess bloating, aid digestion and improve energy levels.
- Increasing your veg intake is key. Not only rich in dietary fibre (which helps you stay regular) cruciferous vegetables (think broccoli, kale, cauliflower) get an extra special mention, containing phytochemicals which help healthy oestrogen metabolism.
- While drinking more water may seem the last thing you want to do when feeling bloated, staying hydrated actually helps fluid balance. Sip on herbals teas such as peppermint or fennel, which are also natural digestive aids and avoid excess caffeine or alcohol (not easy I know!).
- Instead of reaching for sugar or sodium laden snacks, that promote fluids retention, opt for fresh berries with natural yoghurt or nuts and seeds for a nutritious protein rich snack to help ward off munchies, plus provide a good dose of dietary fibre.
- While carbs are often associated with bloating, ditch the processed carbs and opt for a small serve of wholegrains with each meal to help stabilise blood sugar levels (and stop you from getting hangry), boost fibre and prevent constipation. Quinoa, brown rice and oats are all great choices being easier to digest for many compared to wheat.
