How can I reduce bloating?

[Lovemusic33]

A few days before my period (sometimes a week before) I get extreme bloating to the point I look pregnant and I can’t even look at myself in the mirror. I’m normally a size 12 but when I’m bloated I can get my clothes on. It seems to be worse since being sterilised last year.

Is there anything I can do or take to reduce it? I drink lots of water and eat pretty healthy.

I have this (more food related
but I haven't managed to identify the triggers). The only thing that seems to have any effect is exercise - regular Pilates and swimming especially. Will watch in the hope others have better ideas!

I get period bloating too. Not so much that I look pregnant but I gain a good 6lbs, seemingly overnight, so assume its water weight.

I think Dandelion supplements are good for dispersing water retention but I've never tried them.

I actually find swimming makes it worse 😬, I exercise daily but I do struggle the days leading up to my period. I think dairy makes things worse, I really need to cut it out completely.