Period and digestion: Bloating, diarrhea or constipation? Here’s why

Maybe this sounds familiar: your period is coming up and suddenly your belly feels completely different. It’s bloated, going to the toilet doesn’t work as usual, or you even have to rush there more often than you’d like. Many women notice digestive changes during their period, and that’s no coincidence. Hormones that affect the gut and sometimes stress are behind it.

Why digestion acts up during your period

Your cycle doesn’t only influence your uterus, it also impacts your gut. Two hormones are especially important here:

• Progesterone: It can slow down your intestines. That means stool moves more slowly, which can lead to constipation.

• Prostaglandins: These messengers stimulate muscles. In the uterus they help shed the lining, but in the intestines they can trigger diarrhea or cramps.

This explains why some women deal with diarrhea while others get constipated. Your body simply reacts differently to hormonal shifts.

When stress puts extra pressure on your belly

As if that weren’t enough, stress also interferes with digestion. Your gut and brain are closely connected (the so-called gut-brain axis). Under stress, your body produces more stress hormones that can slow digestion, increase stomach acid or weaken your gut microbiome. The result: bloating, stomach pain or a nervous belly show up more easily.

What helps with digestive issues during your period

The good news: there are simple ways to support your body and feel more comfortable.

• Gentle movement: walking, light yoga or stretching can get your digestion moving.

• Use fiber wisely: fruit, vegetables and whole grains are supportive, but don’t overload at once.

• Stay hydrated: water and herbal teas help digestion flow.

• Warmth & relaxation: a hot bath or hot water bottle not only eases cramps but also calms your gut.

• Stress relief: breathing exercises, meditation or consciously taking breaks help relax your digestion.

• Choose natural period products: products that don’t put extra strain on your body help you feel better during your period.

Why it’s worth listening to your belly

Whether it’s bloating, diarrhea or constipation, your digestion is showing you what’s going on inside your body. Hormones and stress directly affect your belly, and that’s completely normal. By paying attention to these signals and gently supporting your body, you can make your period a little easier.

Common questions about digestion during your period

Why do I get diarrhea during my period?

Often it’s due to prostaglandins. They stimulate the muscles in your uterus but also act on your gut, making things move faster.

Why do I get constipated before or during my period?

Progesterone can slow down bowel movements. Just before or in the first days of your period this can cause constipation.

Is bloating during my period normal?

Yes. Hormonal changes can cause water retention and affect digestion. This often leads to fullness or bloating – annoying, but usually harmless.

Can stress make digestion worse during my period?

Absolutely. Through the gut-brain axis, stress has a direct effect on digestion. Under pressure, bowel movement changes and your gut microbiome can be disrupted.

What helps against digestive problems during my period?

Gentle exercise, drinking enough water, eating fiber-rich foods and small relaxation rituals are your best allies. Warmth, like a hot water bottle, relaxes your belly and muscles.

When should I see a doctor?

If digestive problems are very severe, occur regularly outside your period, or come with strong pain, it’s best to see a doctor.