The Cycle & The Gut: Supporting Digestion Throughout Your Menstrual Cycle – August 2025
The menstrual cycle is often associated with mood swings, cramps and tiredness, but did you know that it may also affect the digestive system? Hormonal fluctuations during the menstrual cycle may influence digestion.1,2 In this article, we’ll explore the connection between your period and your gut, answer common questions and provide actionable tips to support your digestive system throughout your cycle.
Key Takeaways:
Hormonal fluctuations may impact your digestive system.3,4
Each phase of your menstrual cycle could influence digestion differently.
The gut and menstrual cycle are closely connected, with changes in gut function potentially influencing menstrual symptoms.5
Phase-specific nutrition and lifestyle habits might benefit digestive health.
Understanding your body’s rhythm can empower you to make informed choices.
The Link Between Hormones, Menstrual Cycle and Digestion
The connection between your menstrual cycle and digestion is more significant than you might think. People often report digestive discomfort around the time of their period and this might be due to the ebb and flow of hormones. 1,2 Understanding how these hormones interact with your gut might be key to supporting overall digestive health.
How Hormonal Fluctuations Affect Digestive Function
The menstrual cycle is driven by a number of hormones, primarily oestrogen and progesterone. They don’t just affect the reproductive system, they can also affect digestion, for example;
Oestrogen – might increase fluid retention and increase gut sensitivity.6,7
Progesterone – might slow digestion during the luteal phase, leading to constipation.3
So, Why Does Your Period Mess With Your Digestive System?
During menstruation, the release of prostaglandins (hormone-like chemicals) can cause uterine contractions. These contractions may also affect the intestines, where we may experience knock-on effects.4 Hormonal shifts during a period might also be linked with changes in the gut microbiome, where food cravings, mood swings and low energy could add to digestive discomfort.8–10
Common Digestive Issues During a Period
Digestive discomfort is common and many people experience upset on a daily basis.11 Let’s explore some of the most common complaints and how they might relate to the menstrual cycle.
Bloating:
Bloating is one of the most common digestive complaints during the menstrual cycle. Hormonal changes can lead to water retention and slower digestion, making you feel puffed up.1,3,6
Can Digestive Issues Affect Your Period?
Yes, digestive issues might impact your menstrual cycle. People with more severe digestive discomfort, often report experiencing more severe menstrual symptoms.5,13
Phase-Specific Tips for Supporting Digestive Health
Your menstrual cycle is divided into distinct phases, each marked by hormonal changes which could impact digestive function. 1,2 By tailoring your diet and lifestyle to match the needs of each phase, you may find that digestion is well supported. From hydration to antioxidant-rich foods, small adjustments might help to optimise wellbeing throughout your cycle.
Menstrual Phase (Days 1–5)
Focus on antioxidant foods and hydration to support you throughout your cycle.
Foods to consider: Ginger, turmeric, leafy greens, and bone broth.
Lifestyle Tips: Gentle yoga, light walks and relaxation to ease cramps.
Follicular Phase (Days 6–14)
Support gut health with fibre-rich and fermented foods.
Foods to consider: Whole grains, berries, vegetables and fermented foods like live yogurt, sauerkraut and tempeh.
Lifestyle Tips: Exercise to support gut motility; walking, running and yoga.
Ovulatory Phase (Days 15–17)
Hormonal surges may lead to mild bloating. Stay hydrated and avoid heavy meals.
Foods to consider: Light, nutrient-dense meals like soups, salads and lean proteins.
Lifestyle Tips: Avoid high-sodium foods to reduce water retention.
Luteal Phase (Days 18–28)
Higher progesterone levels may slow digestion, leading to bloating and constipation.
Foods to consider: Magnesium-rich foods like bananas, nuts, leafy greens and dark chocolate (over 70%).
Lifestyle Tips: Prioritise sleep and relaxation to minimize gut disruption.
Addressing Common Concerns
The connection between digestive discomfort and the menstrual cycle isn’t always clear and so understanding why these symptoms may occur could help in mitigating them, by putting diet and lifestyle changes in place.
Can Your Period Cause Digestive Issues?
Yes, hormonal changes and prostaglandins may impact gut motility, affecting the digestive system and may bring about digestive discomfort.3,4,14
Why Does Your Period Mess With Your Digestive System?
The connection lies in the interplay between your reproductive hormones and your gut. These hormones may influence how your intestines contract, how quickly food moves through your system, and even your gut microbiome.4,9,10
Can Digestive Issues Affect Your Period?
Although we don’t know which is the cause (the hormones or the digestive condition), people with ongoing, persistent digestive complaints tend to report more severe period symptoms.5
Practical Tips for Supporting Digestive Health
Managing digestive discomfort throughout your menstrual cycle shouldn’t have to feel overwhelming. With a combination of targeted nutrition, supportive lifestyle habits and knowing when to seek professional advice, you can take practical steps to ease symptoms and nurture your gut health.
Nutrition Tips
The foods you eat can have a powerful impact on your digestive health. Incorporating comforting, nutrient-dense foods into your diet may help with digestion and support your gut’s natural balance.15
Antioxidant foods: Ginger, turmeric, and omega-3s (like oily fish and walnuts)
Microbiome support: Live fermented foods or supplements.
Magnesium-rich foods: Bananas, nuts and green leafy veg.
Lifestyle Tips
Simple lifestyle changes can make a big difference in supporting digestive function. From staying hydrated to reducing stress, these habits could contribute to optimal gut function throughout your cycle.
Hydration: Drink plenty of water to help with bloating and support digestion.
Stress resilience: Practice mindfulness, nature therapy or meditation to lower cortisol, which can worsen digestive symptoms.16
Gentle exercise: Activities like walking or yoga can improve gut motility.17
When to Seek Help
While digestive discomfort is common during your cycle, ongoing or worsening complaints might signal underlying issues. Therefore, if your digestive symptoms are severe or persist beyond your cycle, consult a healthcare practitioner. Conditions like endometriosis, IBS, or hormonal imbalances may require medical attention.
Conclusion
Your menstrual cycle and digestion are closely linked, with hormonal fluctuations playing a significant role in gut health.5,9,10
By understanding these connections and making phase-specific lifestyle adjustments, you might better support digestive health. Remember, your gut and hormones work together—so supporting one may benefit the other.
References
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Nabeh OA. New insights on the impact of gut microbiota on premenstrual disorders. Will probiotics solve this mystery? Life Sci 2023; 321: 121606.
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Bharadwaj S, Barber MD, Graff LA, Shen B. Symptomatology of irritable bowel syndrome and inflammatory bowel disease during the menstrual cycle. Gastroenterol Rep (Oxf) 2015; 3: 185.
Judkins TC, Dennis-Wall JC, Sims SM, Colee J, Langkamp-Henken B. Stool frequency and form and gastrointestinal symptoms differ by day of the menstrual cycle in healthy adult women taking oral contraceptives: A prospective observational study. BMC Womens Health 2020; 20. DOI:10.1186/S12905-020-01000-X,.
Traynard V. Adjunct Therapies to Standard Care for IBS and IBD Patients: Digestive Symptoms Improvement and Quality of Life Optimization. Nutrients 2024; 16: 3927.
Quénéhervé L, Drui D, Blin J, et al. Digestive symptoms in daily life of chronic adrenal insufficiency patients are similar to irritable bowel syndrome symptoms. Sci Rep 2021; 11: 8077.
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