Weight Gain During Your Period: Causes and Solutions

Many people experience weight gain before and during their period. This is due to the hormonal changes that occur before your period begins. These changes are temporary, and most people see symptoms resolve within a day or two of starting their periods.

Weight gain is a common symptom of premenstrual syndrome (PMS), and might occur alongside symptoms like water retention, swelling, and bloating. About 70-90% of people who menstruate experience PMS.

Other common PMS symptoms include mood swings, irritability, appetite changes, exhaustion, headache, and backaches.

Your menstrual cycle is divided into two main phases: follicular and luteal. The follicular phase is when your body prepares for ovulation. This phase begins on the first day of your period (menstruation) and ends when ovulation occurs, which is when the ovary releases an egg.

The follicular phase is followed by the luteal phase, which is when your body prepares to support a potential pregnancy. If weight gain is something you experience during your cycle, it’s probably during the luteal phase.

If an egg isn’t fertilized, menstruation begins, restarting the cycle.

Each phase involves a series of hormonal changes and subsequent symptoms.

Follicular Phase

Your follicular phase starts on the day that your period begins and lasts for about 14 days. During this phase, your body prepares an egg to be released from your ovaries.

The follicular phase is dominated by increased levels of estrogen and follicle-stimulating hormone (FSH). Just before ovulation, luteinizing hormone (LH) spikes, triggering the egg release. The follicular phase ends when ovulation occurs.

Luteal Phase

The luteal phase lasts from right after ovulation to the first day of your period. During this phase, which also lasts for about 14 days, your body is preparing to support a possible pregnancy.

The luteal phase is characterized by a rise in both progesterone and estrogen, with progesterone dominating. In the days before your period begins, these hormones drop significantly.

This change in hormones is thought to cause PMS and its symptoms, like fatigue, mood swings, back pain, and weight gain, among others.

There are several changes that occur in the body in the days before and during the first few days of menstruation that may cause weight gain. Some symptoms, like bloating and water retention, may resemble or cause temporary weight gain. Others, like increased appetite, may lead to behaviors that could cause weight gain or related symptoms.

Water Retention

Edema, or water retention, is a common cause of weight gain before and during your period. One study found that up to 65% of people who menstruate experienced water retention, or swelling.

Swelling during menstruation may occur in the face, upper abdominal area, breasts, stomach area, pubic area, arms, and thighs.

The study’s researchers noted this swelling is likely caused by the hormone progesterone, which increases in the second half of the menstrual cycle. Progesterone can cause swelling in the walls of your veins, and can also make it harder for your body to rid itself of excess water.

Gastrointestinal Changes

Period-related gastrointestinal symptoms can also contribute to temporary weight gain. Anyone experiencing menstruation can have gastrointestinal symptoms, whether they have a preexisting digestive disorder or not. These symptoms may include bloating, stomach pain, and diarrhea.

Cravings and Increased Appetite

Many people notice appetite changes before and during their period.

Some research shows people who menstruate consume more calories in the luteal phase than during the follicular phase. Estrogen, which is higher in the follicular phase, tends to decrease appetite, while progesterone, higher in the luteal phase, increases appetite.

Many people report craving desserts and high-carb foods before and during their periods. These foods tend to be high in calories, sugar, or salt, which may contribute to weight gain, water retention, or bloating.

You may not be able to control weight fluctuations before and during your period. Keep in mind this weight gain is temporary and part of the normal changes that occur when you menstruate.

However, if the weight gain is distressing, you can try a few techniques to minimize the fluctuations and other uncomfortable symptoms like swelling and stomach upset.

Eat More Whole Grains

Eating complex carbohydrates, like whole grains, can help you feel satisfied, reducing food cravings. Try grains like barley, brown rice, and quinoa. Whole-wheat cereal, whole-wheat bread, and whole-grain pasta are also good options.

Reduce Certain Foods and Nutrients

Consider reducing salt, which can cause you to retain water. Certain cheeses, condiments, and processed foods like frozen meals can be high in sodium. Decreasing your fat and sugar intake can also improve PMS symptoms. Avoid alcohol and reduce caffeine consumption.

Consider Supplements

Certain supplements may help manage PMS symptoms. For instance, calcium can reduce both physical and emotional PMS symptoms.

Magnesium supplements may help with symptoms related to period weight gain, such as water retention. Magnesium may also help with breast soreness before your period. Anytime you take a vitamin or supplement, you should clear it with your healthcare provider first.

While most symptoms of PMS and menstruation are temporary, they can be uncomfortable and cause pain. In some cases, they may disrupt daily functioning. Your healthcare provider can help suggest techniques and treatments to relieve and manage your symptoms, including weight gain.

Although there aren’t medical treatments specific to weight gain during your period, your provider may suggest lifestyle modifications, dietary changes, and other steps to minimize weight gain caused by bloating, water retention, and diet.

It’s important to discuss your symptoms with a healthcare provider, as some common PMS symptoms overlap with certain medical conditions. These conditions may have more severe symptoms that are worsening your PMS. However, they can also be successfully treated.

For instance, some PMS symptoms may be attributed to:

• Depression and anxiety
• Perimenopause and menopause
• Irritable bowel syndrome (IBS) and other gastrointestinal conditions
• Thyroid disorder
• Chronic fatigue syndrome

Weight gain before and during menstruation is common. It’s typically caused by hormonal changes that cause symptoms like water retention, swelling, bloating, and increased appetite.

No medical treatment is available for weight gain during your period. However, making dietary changes like eating more whole grains and reducing salt intake can help prevent weight fluctuations. Magnesium and calcium supplements may also help with PMS symptoms.

Reach out to your healthcare provider if you have questions or concerns about the changes that occur throughout your menstrual cycle.