Ovulation bloating: Everything you need to know (including what helps)

If you find yourself feeling bloated around the middle of your cycle each month, you’re not imagining it. Ovulation bloating is real. 

Being bloated feels like having a very full stomach, and your belly might look bigger than normal too. You might also have some stomach pain or rumbling. The good news is that there are some simple things you can do at home to help relieve it. To find out more about what causes ovulation bloating, what can soothe our bloated bellies, and when to speak to a doctor, we spoke to Flo expert Dr. Allison K. Rodgers, reproductive endocrinologist, infertility specialist, obstetrician, and gynecologist, Fertility Centers of Illinois, US.

Key takeaways

• The hormonal changes during ovulation can increase water retention in your belly, which leads to bloating.
• Regular exercise, eating smaller, more frequent meals, and using hormonal contraception are some of the ways you can manage ovulation bloating. 
• If ovulation bloating is having a severe impact on your life, it’s best to reach out to your doctor for their advice.

What is ovulation?

Ovulation is the point in your menstrual cycle when one of your ovaries releases an egg. In a typical 28-day cycle, this will take place around day 14. However, given that only 16% of us have a 28-day cycle, you can track your periods using an app like Flo to find out when you might ovulate based on your own cycle length. You can also try our handy ovulation calculator for a quick prediction. 

And what makes the ovary release an egg? The process occurs thanks to changes in your hormones: 

• Between days six and 14 of your cycle, follicle-stimulating hormone causes the follicles (small fluid-filled sacs) in one of your ovaries to grow and mature. 
• During days 10 to 14, one of your follicles develops a fully mature egg.
• Around days 12 to 13, another hormone comes into play: luteinizing hormone (LH). A surge in LH prompts your ovary to release the egg (ovulation).
• After ovulation, another hormone called progesterone then rises to help prepare your uterus for possible pregnancy. 
• After being released from your ovary, the egg travels down your uterine tube, where it lives for 12 to 24 hours. If, during this time, the egg meets and gets fertilized by a sperm, you can become pregnant. 
• If the egg isn’t fertilized, the lining of your uterus will shed (that’s what your period is), and your menstrual cycle starts again.

The cycle days listed above are an example of what happens in a 28-day cycle, so keep in mind that these steps may occur earlier or later for you based on your personal cycle.

Can ovulation cause bloating? 

Ovulation might be a clever feat of nature, but that doesn’t stop some of its symptoms from being extremely annoying. “Ovulation can cause bloating, although the symptoms are different for everyone,” says Dr. Rodgers. 

Is ovulation bloating normal?

“It is very common and ‘normal’ to have bloating at this time in the cycle,” says Dr. Rodgers. Similarly, pain during ovulation may impact as many as 40% of women of reproductive age. 

Dr. Rodgers adds, “Understanding that ovulation bloating can be a normal response to ovulating can be important. It doesn’t mean something is wrong, but on the contrary, it means that your body is doing its job to release an egg.”

What causes ovulation bloating?

The hormonal changes that happen mid-cycle can result in increased water retention, which in turn can bring on the bloat. 

Dr. Rodgers tells us more: “The spike in the hormone LH, followed by the drop in estradiol [a hormone that regulates the menstrual cycle] and a rise in progesterone, can cause bloating, as well as abdominal pain and sometimes diarrhea or loose stools. Prostaglandins [hormone-like substances that affect pain, inflammation, and uterine contractions] are also released, which can cause cramping and discomfort.”

The physical changes happening to your body during ovulation itself might be contributing to your bloating and cramps, too. “The follicle that contains the egg is the largest at this point of the cycle, which can further [increase] bloating,” adds Dr. Rodgers. 

How long does ovulation bloating last?

The bloating usually happens around the time of ovulation itself, but Dr. Rodgers explains that everyone’s different, so this can vary. “Some people have no bloating and cramps during ovulation at all, some people notice it mainly the day before and day of ovulation, and some people feel bloated from the time they ovulate until they get their next menstrual cycle,” she says. 

How to tell if it’s ovulation bloating

So many things can cause bloating, from sodas to stomach upsets, constipation, food intolerances, chewing too much gum, and more. It can be hard to pinpoint whether it’s ovulation causing this symptom or not, but what might help you figure out if it’s linked to releasing an egg is to watch for other signs of ovulation (although we’re all different, and not everyone experiences symptoms around ovulation). Some of the signs can include: 

• Your cervical mucus might turn wet and slippery, a bit like egg whites.
• Your basal body temperature might rise slightly by around 0.5ºF to 1ºF (0.22ºC to 0.56º C) after ovulation (something you’ll notice if you measure your basal body temperature).
• Your cervix might become softer and move higher up inside your vaginal canal.
• You might experience breast soreness or tenderness.
• You could have pelvic or abdominal pain or pressure.
• You might see some light spotting in your underwear.
• You might experience a higher sex drive.
• You could also have appetite changes or feel nauseous.

Ovulation bloating vs. premenstrual bloating

Feeling bloated after ovulation? In case you didn’t already know, bloating can be a common premenstrual symptom, too. Again, the bloating before a period is likely caused by your fluctuating hormones. 

Knowing the difference between ovulation bloating and premenstrual bloating comes down to timing. “In a typical 28-day cycle, the LH surge happens around day 13 and ovulation around day 14, so bloating around this time is likely due to those hormonal changes,” says Dr. Rodgers. “Whereas premenstrual bloating is often right before your period starts when prostaglandins build and estrogen and progesterone fall.” 

However, it could also occur a little earlier than that. “It can also happen earlier in the luteal phase of the cycle (after ovulation), around day 15, and can last until your period,” she adds. “It really depends on how your body is affected by the hormonal changes throughout the cycle.”

Thanks to your shifting hormones, you may notice other premenstrual symptoms too, like tiredness, constipation before a period, mood swings, and acne flare-ups. Some women and people with periods also experience period nausea just before and during menstruation. That’s where a period-tracking app like Flo can help. It lets you know where in your cycle you’re likely to be, so you’re not second-guessing your symptoms.

Either way, these symptoms aren’t pleasant, so if you’re experiencing them, try to be kind to yourself by making the most of any self-care methods that help (hot water bottle, anyone?). 

What to do about ovulation bloating 

So, now that we know what causes ovulation bloating, what helps soothe a swollen belly?

Self-care 

You might not feel like moving much when your belly feels permanently full, but regular exercise, such as a walk or bike ride, can help to improve digestion and prevent you from feeling bloated. 

Thankfully, some more pleasurable activities can work wonders, too. (Psst — remember when we said an increased sex drive is common during ovulation?) “Sometimes orgasm and extra sleep can be nonmedical methods that help,” says Dr. Rodgers. 

Diet 

Eating smaller, more frequent meals and drinking enough water are simple ways to help manage bloating. Some experts recommend drinking at least eight cups (almost 2 l) of water per day, but there is no official recommendation on how much water you need, so check with your doctor if you’re not sure whether you’re drinking enough. Limiting salty foods can also help with bloating, as it’s possible that these can make fluid retention worse. 

Medication 

You may also find that certain medications help. “Nonsteroidal anti-inflammatory drugs (NSAIDs) can be particularly helpful for pain that is related to prostaglandins, as these medications block them,” says Dr. Rodgers. Common NSAIDs include ibuprofen and naproxen, which you can get over the counter without a prescription. Dr. Rogers adds, “If it is very bothersome, you can start birth control pills, which stop ovulation from happening.”  

When to see a doctor

Ovulation bloating doesn’t usually need any medical treatment. But, as Dr. Rodgers says, “If it is preventing you from doing your usual activities, waking you out of your sleep, or preventing you from being able to have sex … [then] these are reasons to see your doctor.” They’ll be able to talk through your symptoms, run some tests if necessary, and help you come up with a treatment plan.