Periods Poops? How Your Menstrual Cycle Impacts Gut Health

Women are no strangers to the ups and downs of hormonal shifts. Alongside mood swings, cravings, and energy fluctuations, hormone changes during the menstrual cycle can directly impact digestion and gut health. If you’ve ever wondered why bloating or constipation seem to hit at certain times of the month, your hormones may be the reason. Here, we’ll dive into how your cycle stages affect digestion—and how to help keep symptoms at bay.

Hormonal Changes and Their Effect on Digestion

Your body’s two main female hormones, oestrogen and progesterone, fluctuate throughout the month. These shifts play a major role in regulating digestion by influencing muscle contractions, gut motility, and fluid balance. Oestrogen generally promotes relaxation in the gut, while progesterone tends to slow things down. The combination of these shifts often leads to noticeable changes in symptoms at different stages.

Phase-Specific Digestive Symptoms
Let’s break down how each phase of your cycle can affect digestion, so you can feel more prepared (and hopefully a bit more at ease) at each stage.

• Menstruation (Days 1-5)

  At the start of menstruation when sex hormone levels sharply decline, the drop in hormones reduces smooth muscle relaxation, and can cause an increase in GI motility, and women may experience loose bowels and cramps. Additionally, locally acting hormones, prostaglandins, increase significantly. While prostaglandins trigger the uterus to contract and shed its lining, they also affect the gut muscles, which can result in cramping and diarrhoea [1].

• Follicular Phase (Days 5–14):
  During this phase, oestrogen rises, which tends to relax the muscles in the gut. For many women, this can help ease bloating and promote smooth digestion. High-fibre foods are particularly beneficial here, as your body may tolerate them well, and they support gut motility and microbiome balance.
• Ovulation (Around Day 14):
  As oestrogen peaks, some women experience an increase in bloating or constipation due to slower gut motility [2,3]. You may also notice water retention around ovulation, which can contribute to a feeling of bloating or heaviness.
• Luteal Phase (Days 15–28):
  With progesterone rising in the luteal phase, gut motility slows further, which can lead to constipation or feelings of fullness. You may feel more prone to bloating, especially if fibre or water intake is low.

Tips to Keep Your Gut Happy Throughout Your Cycle
While hormonal changes are inevitable, there are ways to support your gut and ease symptoms:

• Stay Hydrated: Hormonal fluctuations can affect water balance, so be sure to drink plenty of fluids, especially during the luteal phase.
• Eat Fibre-Rich Foods: Fibre is key for gut motility. Aim to incorporate diverse sources, like oats, berries, and leafy greens, throughout your cycle.
• Balance Your Plate: High-fibre foods, healthy fats, and lean protein can help maintain stable blood sugar levels, which supports mood and energy as well as digestion.
• Move Mindfully: Gentle exercise, like walking or yoga, can help stimulate digestion and reduce bloating without putting additional strain on the body.

A Final Word
Learning to anticipate and manage these cyclical changes in digestion can help you feel more in tune with your body and reduce monthly discomfort. With small shifts in diet and lifestyle, you can better support your gut health and stay a step ahead of hormonal shifts each month.

References

[1] Bharadwaj, S., Barber, M. D., Graff, L. A., & Shen, B. (2015). Symptomatology of irritable bowel syndrome and inflammatory bowel disease during the menstrual cycle. Gastroenterology Report, 3(3), 185–193. https://doi.org/10.1093/gastro/gov010

[2] Aytuğ N, Giral A, Imeryüz N, Enç FY, Bekiroğlu N, Aktaş G, Ulusoy NB. Gender influence on jejunal migrating motor complex. Am J Physiol Gastrointest Liver Physiol. 2001 Feb;280(2):G255-63. doi: 10.1152/ajpgi.2001.280.2.G255. PMID: 11208548.

[3] Jiang Y, Greenwood-Van Meerveld B, Johnson AC, Travagli RA. Role of estrogen and stress on the brain-gut axis. Am J Physiol Gastrointest Liver Physiol. 2019 Aug 1;317(2):G203-G209. doi: 10.1152/ajpgi.00144.2019. Epub 2019 Jun 26. PMID: 31241977; PMCID: PMC6734369.