Period poops explained: Why they happen and 9 ways to help

Let’s talk about something that’s very real… but not often discussed.

Period poops.

One minute you’re constipated. The next? Urgent trips to the toilet, looser stools, cramping – sometimes all in the same week.

If this sounds familiar, you’re definitely not imagining it.

Your cycle can have a surprisingly powerful effect on your digestion, and once you understand what’s going on behind the scenes, it all starts to make a lot more sense.

Why does your digestion change during your period?

It comes down to hormones, prostaglandins, gut motility and the gut-brain connection.

Your digestive and reproductive systems are closely interconnected, which means your bowel habits and digestive symptoms can change throughout your menstrual cycle.

Research has found that GI symptoms such as abdominal pain, bloating and diarrhoea can become more pronounced around menstruation, particularly in women with IBS.¹

So, what’s actually going on, and what causes period poops?

Prostaglandins can speed things up

Just before and during your period, your body produces more prostaglandins – hormone-like compounds involved in inflammation, pain, and uterine contractions.

They’re helping your uterus contract and shed its lining, but their effects aren’t limited to the reproductive system.

Prostaglandins can also influence the smooth muscle and motility of your intestines, potentially leading to:²

Diarrhoea
Urgency
Cramping
More frequent bowel movements

This is one reason period poops can include diarrhoea and more frequent trips to the toilet.³ In other words, your uterus isn’t the only part of your body responding to the signal to contract!

Progesterone can slow things down

The opposite can happen during other parts of your cycle.

After ovulation, progesterone rises during the luteal phase. Changes in progesterone are thought to affect gastrointestinal motility, potentially contributing to slower transit and symptoms such as:⁴

Slower gut transit
Constipation
Bloating
That “stuck” feeling

Then, as your hormonal environment changes again around your period, your gut can seemingly swing from slow → fast in a matter of days.

So, if your digestion seems to have a mind of its own during your cycle, there may actually be a very good physiological reason for it.

Hormonal shifts = mixed signals for your gut

It’s not quite as simple as one hormone “causing” constipation and another “causing” diarrhoea.

Your gut responds to a complex combination of oestrogen, progesterone, prostaglandins, serotonin, the enteric nervous system, and other signalling molecules.

These can influence gut motility as well as how sensitive you are to sensations coming from your gut. You can read more on how your hormones influence your gut here.⁵

If things weren’t already complicated enough!

The gut-brain connection plays a role too

Hormonal changes can also affect the gut-brain axis – the two-way communication system between your digestive system and brain.

Serotonin is one of the signalling molecules involved in this communication. Around 90% of the body’s serotonin is produced in the gut, where it plays important roles in intestinal motility, secretion and sensation.⁶

Your gut and brain are constantly communicating, which means stress, anxiety, poor sleep and hormonal fluctuations can all influence bowel habits and digestive symptoms.

Your gut isn’t working in isolation – your brain, hormones and digestive system are constantly communicating, which can all contribute to period poops and other digestive symptoms around your cycle.

Common period-related gut symptoms

You may notice:

Loose stools or diarrhoea
Constipation
Bloating
Abdominal cramping
Increased urgency
More frequent bowel movements
Abdominal discomfort
Gas

For some people, these changes are barely noticeable. For others, particularly those with IBS, digestive symptoms can become much more pronounced at certain points in the menstrual cycle.

What can make period poops worse?

A few common triggers can amplify symptoms:

High caffeine intake
Alcohol
Ultra-processed or high-fat foods
Low fibre intake
Poor hydration
Stress
Poor sleep
Skipping meals
Changes in your diet or usual routine

Your gut may be more sensitive at certain points in your cycle, so foods and habits you normally tolerate can suddenly feel much more noticeable.

That doesn’t mean you need to follow a restrictive diet. Instead, pay attention to your own patterns.

9 ways to support your gut during your cycle

Here’s how to work with your body – not against it.

1. Stay hydrated

Hormonal changes, bloating and loose stools can all affect hydration levels. Drinking enough fluids helps support:

Stool consistency
Gut motility
Digestion
Energy levels

Warm water, herbal teas and electrolyte-rich drinks can all help – especially during hotter weather or heavier periods. And don’t forget that soups and water-rich foods all contribute to your fluid intake too.

2. Nourish your gut with fibre-rich foods

What you eat throughout your cycle can make a difference to how well your digestive system functions. Aim for plenty of fibre-rich whole foods such as:

Whole grains
Fruit
Vegetables
Beans and lentils
Nuts and seeds
Herbs and spices

Different fibres feed different beneficial bacteria, helping support microbiome diversity and healthy bowel function.⁷

Don’t forget protein and healthy fats either. Your digestive system needs a steady supply of nutrients to maintain normal structure and function.

Our Complete Prebiotic contains 18 different fibres designed to nourish beneficial gut bacteria and support digestive regularity – which can be particularly useful if your digestion tends to fluctuate throughout the month.

If you’re new to prebiotics or increasing your fibre intake, start slowly and build up gradually. Your microbes may need a little time to adjust.

3. Don’t skip meals

Hormone fluctuations, blood sugar changes and stress can make digestive symptoms feel worse, and when you’re feeling bloated and uncomfortable, skipping meals can seem tempting.

But regular meals help regulate the gastrocolic reflex – the natural signal that encourages bowel movements after eating – supporting more predictable bowel movements.⁸

Small, balanced meals are often gentler on the gut than long gaps followed by large meals.

4. Reduce personal gut irritants

Around your period, your gut can feel more sensitive.

If you’re experiencing diarrhoea, urgency or cramping, try easing back on:

Caffeine
Alcohol
Very fatty or spicy foods

This doesn’t mean you need to create a huge list of foods you “can’t” eat. Instead, pay attention to your patterns. What bothers you during one part of your cycle might be fine at another time.

5. Support your microbiome

Your gut bacteria ferment and produce key microbial metabolites that play a role in hormone metabolism and digestion, through what we call the estrobolome – the collection of gut bacteria and bacterial genes involved in oestrogen metabolism.⁹

One simple way to nourish your microbiome is to combine plenty of diverse fibres with fermented foods.

Our traditionally fermented goat’s milk kefir provides a natural high source of live cultures, while our Complete Prebiotic provides 18 different fibres to feed your beneficial bacteria. Together, they form the foundation of our Gut Health Protocol, which can help support gut and hormonal health.

6. Give your body the building blocks it needs

Protein provides amino acids that your body uses to maintain and repair tissue, including those of the digestive tract and reproductive system.

Collagen is one source of protein and provides amino acids such as glycine and proline, which are involved in normal connective tissue structure. Check out our Pure Fish Collagen.

Adequate protein and nutrient-dense diet is important!

7. Support hormonal health

Your hormones naturally fluctuate throughout your cycle, so rather than trying to “balance” a particular hormone, focus on the foundations that support your body throughout the month:

Enough food. Plenty of nutrients. Regular movement. Good sleep. Stress management. And a well-nourished gut.

You could also consider adding a botanical such as Chuckling Goat’s Shatavari Tincture, traditionally used in Ayurvedic herbalism to support women’s health and wellbeing.¹⁰

Think of it as an addition to the foundations – not a replacement for them.

For more information on the link between your gut and hormones, click here.

8. Eat anti-inflammatory foods

Prostaglandins are involved in the inflammation, pain and uterine contractions associated with your period. You can’t simply “eat away” prostaglandins, but your overall diet can provide nutrients that support your body’s normal inflammatory processes.

Try filling your plate with plenty of anti-inflammatory foods:

Oily fish
Extra-virgin olive oil
Nuts and seeds
Colourful vegetables
Berries and other fruit
Herbs and spices

Omega-3 fatty acids are particularly interesting, with research suggesting that omega-3 supplementation may help reduce menstrual pain in some women.¹¹

And don’t forget about plants! Boswellia serrata, turmeric, ginger, and other herbs and spices contain bioactive compounds that have been studied for their potential anti-inflammatory effects.

Rather than looking for one magical “period food”, think overall dietary pattern: plenty of plants, fibre, healthy fats and omega-3-rich foods.

9. Move your body

Your don’t have to force yourself through an intense workout when you’re feeling uncomfortable.

A gentle walk, stretching, yoga, swimming or whatever movement feels good for you can all be great options.

Regular physical activity can support healthy bowel function, while research also suggests that exercise may help reduce the severity of period pain.¹²

So if you’re feeling crampy, sluggish, and generally fed up, a gentle walk might be just what your body needs.

Get to know your own cycle

Here’s something simple that can be surprisingly useful: track it

For a few months make a note of cycle days, bowel movements, stool consistency, bloating, cramps, food, stress, sleep.

You may start to notice that what feels like completely random digestive chaos actually follows a pattern. Once you understand your own pattern, you can start working with your body rather than wondering what on earth is going on every month!

When period poops aren’t just period poops

Changes in bowel habits around your period are common. But severe, persistent or progressively worsening symptoms shouldn’t simply be dismissed as “just hormones”.

Speak to your GP or another healthcare professional if you experience:

Severe or worsening abdominal or pelvic pain
Blood in your stool
Persistent diarrhoea or constipation
Unexplained weight loss
Digestive symptoms throughout the entire month
Significant pain when opening your bowels, particularly during your period
Symptoms that interfere with your everyday life

Conditions such as IBS, endometriosis, and IBD can overlap with menstrual and digestive isssues, so persistent or severe symptoms deserve proper assessment.

The bottom line

Period poops are real – and they’re not your imagination.

Your menstrual cycle can influence gut motility, bowel habits and how sensitive your digestive system feels.

Instead of fighting your body, try working with it and start paying attention to the patterns your own cycle is showing you. Because once your realise that your gut and hormones are communicating all month long, those mysterious period poops suddenly make a lot more sense.

If you found this article interesting, check out The period symptoms you’re too embarrassed to talk about!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.