Why do I need to eat yummy foods that reduce bloating? Weeeeelllll! Gawwwwwwwd it’s annoying. I’M SO BLOATED!!! Like an instant extra five pounds, top button undone, long for the moment my bra comes off, give me some bubbly water and you can totally roll me right out of the door.

Yep. You guessed it. I’m waiting (patiently) for my period. Like one waits at the bus stop. Anxious to get somewhere on time. Knowing the bus ride could be uncomfortable. Or full of interesting scenarios. Could even be PAINFUL (like hearing someone gab on the phone really obnoxiously). But I’ve gotta get on. And will be SO relieved (for a plethora of reasons) when it finally arrives.

Bloating or water retention is one of the uncomfortable (POTENTIAL) symptoms that comes on before a woman begins to bleed each month. And it’s a SUPER drag, even after all these years.

It doesn’t happen every month for everyone. But does occur due to wack-a-doodle hormones. Specifically as estrogen levels peak before you bleed, if they’re high enough… And as progesterone levels ALSO rise, while cycle is ending.

And then the bleeding begins and estrogen levels drop and usually the bloating reduces, like letting air out of balloon. Then the other fun begins. haha.

So instead of crying about it… this month I’m tackling it head-on, so I can write you good advice. And tackling usually involves food.

So what are these yummy foods that reduce bloating?


The first thing that comes to mind when I hear the word magnesium is CHOCOLATE. Oh yeah. And this is likely why you crave chocolate right before the monthly bleed. Dark leafy greens, oats, and nuts are also rich with magnesium. We just don’t get enough of this amazing mineral in our diets. It’s not only good for water retention. It also helps stress and moods, sleep, and with cramping, once your period begins.


This particular vitamin is especially helpful for reducing water retention. And can be found in things like bananas and animal protein. Also potatoes, which I happen to crave right before I bleed — but usually has more to do with that fact they get loaded with salt — something you should AVOID if you feel like Humpty Dumpty already.


It’s easy to find foods with this super mineral but it’s especially easy in banana, avocado, tomato.


And there are SOME food that rock in the diuretic department. Foods that help release the water, so you pee it out. Dandelion is especially good for this, and now that it is spring…it’s easy to find (like in your backyard). Stinging nettle is also nice for this — and again…found in nature everywhere in the spring. I love nettles because they are so mineral rich, but especially high in iron, which we heavy bleeding ladies tend to lack. Seaweed (or sea veg) is also nice, because you can use to replace salt in some dishes — because using salt makes you BLO-ATED. Parsley, the under-loved herb that happens to be my favourite, is a diuretic rock star. The other delightful summer food you can eat in abundance in the summer months is watermelon — which helps squash sugar cravings by acting as candy for your mouth.


Salt (obviously) or at least too much of it. Junk food, or processed food in general has too much sodium in it. So if you’re craving potato chips, NOW is NOT the time to indulge. Sugar is also a good one to steer clear of.

Bubbly drinks and alcohol also contribute zero goodness to that bloated belly.

Chocolate Almond Smoothie

With that all said, I wanted to design a recipe that would do all things I need it to do before my period:

  1. Make me happy.
  2. Chocked full of diuretic foods and foods rich in magnesium, B6, and potassium.
  3. Tasty and delicious and feel indulgent.

Well this was a NO-BRAINER.

This smoothie recipes has ALL the things. Magnesium-rich chocolate, leafy greens, oats, and nuts. B6 and potassium-rich bananas, and a bit of avocado. Diuretic inducing parsley. It’s basically the best green-but-not-green smoothie ever.

Chocolate Almond Smoothie 

Reduce bloating with this period-loving smoothie full of the perfect ingredients  — and it’s tasty as can be. 

  • 1 cup almond milk
  • 1 Tbsp raw cacao (cocoa powder in a pinch)
  • 1 banana (fresh + ice cubes OR frozen)
  • 1 Tbsp almond butter
  • couple hunks of avocado
  • 1 Tbsp parsley
  • 1/4 cup spinach (or more if you’re feeling it)
  • 1/2 tsp cinnamon
  • 1/4 cup whole oats, soaked for a while (OPTIONAL — if you want to beef it up a little)

Place ingredients into the blender and blend on high.

This is VERY easy to drink. Which reduces stress. Which makes everything better.

And a happy period to all. xo