Period and digestion: What your gut is trying to tell you?

Ever noticed your digestion acting up around your period? It’s not just in your head - there’s a real connection between your menstrual cycle and bowel issues. From bloating and cramps to constipation or diarrhea, your gut may be reacting to hormonal shifts more than you realize.

Let’s break down how your period affects digestion and what you can do to feel better.

Why your period affects your gut

Talking about periods and digestion might not be brunch-table material, but it’s a reality for many. A recent study found that:

- 73% of menstruating individuals experience some form of gastrointestinal symptoms during their period;

- 58% report abdominal pain;

- 24% experience diarrhea.

So what’s behind these uncomfortable changes?

Prostaglandins: The hormonal culprit

One major suspect? Prostaglandins - hormone-like compounds made from fatty acids. These are released during menstruation to help the uterus contract and shed its lining. But they don’t stop there.

Prostaglandins can also affect the smooth muscle tissue in your intestines, leading to:

Increased bowel movements;
Cramping;
Diarrhea.

As prostaglandin levels spike, your intestines may respond with increased activity and yes, that often means diarrhea.

Progesterone and constipation

In the second half of your cycle, progesterone rises. This hormone slows down intestinal contractions, which can cause:

Constipation;
Bloating;
A sluggish digestive system.

As progesterone drops before your period, bowel activity may suddenly increase - leading to gas, loose stools, or abdominal discomfort.

How to support digestion during your cycle

Your gut and hormones are in constant conversation. To support digestive health during menstruation, focus on:

After your period

Balance estrogen and progesterone;
Eat fiber-rich foods (chia seeds, oats, leafy greens);
Stay hydrated;
Add magnesium-rich foods (pumpkin seeds, spinach);
Include healthy fats (avocado, olive oil);
Consume probiotic foods (yogurt, sauerkraut);
Add prebiotics (leeks, garlic, onions, artichokes).

Tip: Lactobacilli probiotics help regulate digestion and support estrogen detoxification.

During ovulation

Support liver function, which helps process hormones:

Eat quality proteins (eggs, legumes, fish);
Include essential fatty acids;
Add antioxidant-rich veggies (beets, carrots, bell peppers);
Try milk thistle (tea, tincture, or capsules).

Luteal phase (before your period)

Boost serotonin production to stabilize mood and digestion:

Eat foods with tryptophan (nuts, spinach, eggs, salmon);
Consider L-tryptophan supplements;
Prioritize rest and recovery;
Add magnesium and B-vitamins;
Manage sugar cravings with chromium and berries.

Fun fact: Your gut bacteria help metabolize and eliminate estrogen making probiotics beneficial throughout your cycle.

When digestive symptoms signal something more

If your bowel issues during menstruation are severe or persistent, consider other causes like uterine fibroids.

These benign growths in the uterus can cause:

Constipation;
Frequent urination;
A bloated or protruding belly;
Pressure on the bladder or intestines.

Fibroids affect up to 70–80% of individuals before age 50, and symptoms may include:

Heavy periods (lasting over 10 days);
Fatigue from anemia;
Pain during sex;
Bleeding between cycles;
Lower back or leg pain.

If these symptoms sound familiar, consult a healthcare provider for evaluation and support.

Take control of your gut health

Understanding the link between your menstrual cycle and digestion empowers you to take action. Whether it’s tweaking your diet, adding supplements, or simply resting more, small changes can make a big difference.

Remember: