One study found that 73% of women experience GI issues during their cycle. Here's what you need to know about period poops and how to find relief.
Period Poops: An Expert Doctor Explains What They Are and Why They Happen
Published on Dec. 30, 2024
If you’ve ever noticed changes in your bathroom habits during your period (what a treat, right?), you might have encountered what’s commonly known as period poops. This could be yet another surprising fact about your period you’ve just discovered. According to the Cleveland Clinic, shifting hormone levels are to blame. Some people experience mild and manageable digestive changes, while others may face more intense discomfort.
Ahead, medical experts break down what causes period poops, simple ways to find relief, and when it might be time to consult a doctor.
What are period poops?
“Period poops” are changes in bowel movements that occur before or during menstruation. Period poops can show up as diarrhea, constipation, or an increase in the frequency of bowel movements. They’re a part of your body’s response to hormonal shifts. Just before your period begins, prostaglandins relax the smooth muscle tissue in your uterus to help it shed its lining. However, these same prostaglandins can also affect your bowels, leading to changes in digestion.
Donald Ford, MD, MBA, FAAFP, a board-certified family medicine physician and chairman of the department of family medicine at the Cleveland Clinic, explains in the Clinic’s blog that the process is easier to understand when you consider the menstrual cycle: “Until ovulation, the uterus is preparing to accept the egg and, once it starts, the opposite happens—it’s cleansing to get ready for the next cycle.”
Symptoms of period poops
Period poops can vary from person to person but often include:
- Constipation or difficulty passing stool
- Diarrhea or loose bowel movements
- Frequent trips to the bathroom
- Bloating or gassiness
- Cramping or discomfort in the abdominal area
Causes of period poops
Hormonal changes during your menstrual cycle play the biggest role in causing period poops. Here’s why these shifts impact your gut:
- Prostaglandins: These fatty acids help your uterus contract to shed its lining but can also stimulate your intestines, leading to diarrhea or cramping.
- Progesterone fluctuations: High levels of progesterone before your period can slow digestion, often causing constipation.
- Dietary cravings: Many crave salty, fatty, or sugary foods before or during their periods, which can affect digestion and bowel movements.
- Stress and PMS: Emotional stress can impact gut motility, leading to diarrhea, constipation, or irregular bowel habits.
How to ease period poops
The encouraging news is that there are ways to manage period poops and feel more comfortable during your period.
Stay hydrated
Drinking enough water is essential for maintaining proper digestion, especially during your period. Hydration helps soften stool, which can relieve constipation and promote smoother bowel movements.
A quick way to check your hydration status is by looking at the color of your urine: clear or pale yellow means you’re well-hydrated, while darker shades signal a need for more fluids.
To stay hydrated, prioritize water and avoid drinks like soda, alcohol, and caffeinated beverages.
Eat fiber-rich foods
Fiber is a key player in digestive health. Foods such as whole grains, fruits, and vegetables add bulk to stool and promote regular bowel movements. Soluble fiber, found in oats, beans, and apples, can help combat diarrhea by absorbing excess water in the intestines, while insoluble fiber, in foods like leafy greens and wheat bran, helps move stool through the digestive system.
Limit junk food
While cravings for salty chips or sugary snacks are common during your period, these foods can worsen digestive issues, spike blood sugar levels, and increase gut inflammation. Opting for balanced meals rich in complex carbs, protein, and healthy fats can keep digestion stable.
Exercise regularly
Physical activity is a natural way to improve bowel function and reduce cramping caused by prostaglandins. Regular exercise stimulates intestinal movement, which can help alleviate constipation and bloating. Low-impact activities like walking, yoga, or swimming are particularly effective during menstruation as they boost blood flow and ease overall discomfort.
Also, exercise can help with period cramps. “Heat and exercise are actually our two first-line options for nonmedical treatment,” explains Marissa Levine, DO, an OB/GYN at Cleveland Clinic. “We’ve found that people who exercise during their periods do tend to have less pain.”
Incorporate probiotics
To naturally support your gut health and digestive system, consider adding probiotic-rich foods to your diet. Examples include yogurt, kefir, sauerkraut, kimchi, and kombucha. If you’re thinking about taking a probiotic supplement, be sure to consult with your healthcare provider first.
Medications
Dr. Ford suggests taking ibuprofen just before your period begins to help block the release of prostaglandins, which may ease both menstrual cramps and period-related digestive issues.
If constipation is a concern, over-the-counter options like MiraLAX or other stool softeners can provide relief. Be sure to follow the dosage instructions to use these medications safely.
Birth control
If digestive issues related to your period become severe, your doctor may suggest oral contraceptives to help reduce the frequency of menstruation, explains Dr. Ford. By regulating estrogen and progesterone levels, hormonal birth control can alleviate period-related symptoms, such as diarrhea and constipation.
Consult with your healthcare provider to determine whether hormonal contraception is an appropriate option for managing your symptoms.
When to see a doctor for period poops
While period poops are usually normal, there are times when you should seek medical advice:
- Severe or persistent diarrhea lasting longer than a few days
- Extreme constipation that doesn’t improve with hydration or diet changes
- Blood in your stool
- Intense abdominal pain that disrupts daily activities
In some cases, severe period-related symptoms could indicate an underlying condition like endometriosis or irritable bowel syndrome (IBS). If your period poops are accompanied by extreme pain, heavy bleeding, or other unusual symptoms, be sure to speak with your primary care doctor or gynecologist.
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