If you’ve ever noticed changes in your bowel movements before or during your period — like going more often, softer stools, or even cramps that send you running to the bathroom — you’re not alone. These changes, often nicknamed “period poops,” are a normal (though sometimes uncomfortable) part of the menstrual cycle.

1. Hormones and Your Gut

The main culprit behind period-related digestive changes is hormones — especially prostaglandins and progesterone.

Right before and during your period, the body releases prostaglandins, hormone-like chemicals that help the uterus contract to shed its lining. But prostaglandins don’t just stay in the uterus — they can also affect nearby smooth muscles, like those in your intestines.

When prostaglandin levels are high, your intestines may contract more than usual, causing looser stools, cramping, and diarrhea.

On the flip side, during the luteal phase (the two weeks before your period), higher progesterone levels slow digestion, sometimes leading to bloating or constipation. Once progesterone drops and prostaglandins rise at the start of your period, the pendulum swings the other way — from sluggish digestion to sudden urgency.

2. Why Period Poops Feel Worse for Some People

Some people experience stronger digestive changes than others. A few factors that can make symptoms worse include:

• Endometriosis or IBS (Irritable Bowel Syndrome): Both conditions heighten sensitivity in the pelvic and intestinal area, so hormonal shifts can trigger more severe bloating, cramping, and bowel changes.

• Dietary triggers: Caffeine, dairy, high-fat foods, and artificial sweeteners can irritate the gut, making stools looser or cramps more intense.

• Stress: Cortisol, the stress hormone, can worsen both menstrual and digestive symptoms.

3. How to Manage Period Poops

a. Balance prostaglandins:
Taking NSAIDs like ibuprofen before your period can help reduce prostaglandin production, easing both cramps and bowel urgency.

b. Watch your diet:
Limit caffeine, spicy foods, and greasy meals a few days before and during your period. Eat more fiber-rich foods like fruits, vegetables, and oats to promote regular bowel movements without irritation.

c. Stay hydrated:
Diarrhea can lead to fluid and electrolyte loss. Drink enough water and consider adding a pinch of salt or electrolyte solution if you’re losing fluids quickly.

d. Manage stress:
Gentle yoga, deep breathing, or light exercise can regulate hormones and calm the gut-brain connection.

e. Track your symptoms:
Using a period tracker can help you anticipate when digestive changes are most likely to occur — and plan your meals or routines accordingly.

4. When to See a Doctor

If you experience severe pain, bloody stools, or diarrhea that lasts more than a few days, talk to your doctor. Persistent or extreme digestive changes may signal endometriosis, IBS, or other underlying gastrointestinal conditions.

5. Final Thoughts

“Period poops” might not be the most glamorous part of the menstrual cycle, but they’re completely normal and manageable. By understanding how hormones influence digestion, you can better prepare for and ease the symptoms each month.

References:

• American College of Obstetricians and Gynecologists (ACOG). (2022). Dysmenorrhea: Painful periods. Retrieved from www.acog.org

• Arafa, A., Al-Nashar, A., & Mohamed, A. (2020). The association between irritable bowel syndrome and menstrual disorders: A systematic review. Middle East Fertility Society Journal, 25(1), 1–8.

• Bernardi, M., Lazzeri, L., Perelli, F., Reis, F. M., & Petraglia, F. (2017). Prostaglandins and pain in endometriosis.Reproduction, 154(2), R63–R76.

• Heitkemper, M. M., Chang, L., & Doerfler, B. (2011). Hormones, the menstrual cycle, and gastrointestinal symptoms in women with IBS. American Journal of Gastroenterology, 106(12), 2190–2199.