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As if your period weren’t fun enough (not), recently you’ve been noticing you need to go to the bathroom more whenever it’s that time of the month. And we’re not talking pee — we’re talking full-on bowel movements, multiple times a day.
Welcome, my friend, to the world of period poops. They might be a pain in the butt (sometimes literally), but there’s a reason they happen — and things you can do to make your stomach happier during your menstrual cycle.
Why do period poops happen?
Blame your hormones (and their friends) for all your visits to the toilet. The hormones that are responsible for your menstrual cycle also affect other parts of your body. And prostaglandins, a type of lipid that acts like a hormone, also play a role.
Before your period, your estrogen and progesterone levels are high, which inhibits intestinal contractions and can cause constipation.
“Some people also experience heightened pain sensitivity during the luteal phase before your period starts, so bowel movements can be more painful or difficult,” says Cynthia Ko, MD, a gastroenterologist at UW Medicine.
Your period, aka your menses, begins when these hormone levels drop and prostaglandins increase. Prostaglandins are chemicals that make your uterus shed its lining. Another thing prostaglandins can do? Make your intestines contract more.
“It is thought that the decreases in progesterone levels and increases in prostaglandin levels during a menstrual period cause increased bowel contractions, which in turn cause diarrhea,” Ko says.
Why? Well, just as prostaglandins help your uterus purge, they also help your GI tract do the same. So being in the menses phase of your cycle is a double whammy.
Even if you don’t have full-blown diarrhea, hormone and prostaglandin changes can simply make you poop more. This is even more likely if you have a condition like irritable bowel syndrome (IBS).
How to prevent period poops
If you’re thinking, ‘Wait, so hormones can make my stomach upset before, during and after my period? What gives?’ it’s a valid response. But there are a few things you can do to ease your symptoms, no matter what phase of your cycle you’re in.
Eat lots of fiber
Period cravings are real, so if you find yourself reaching for the chips or cookies as comfort food, try to also reach for some foods that will comfort your gut: whole grains, fruits and vegetables.
Eating more fiber will help things move along more normally in your digestive tract, plus reduce the chances you’ll get diarrhea or constipation. Gradually increase your fiber intake, though, because suddenly eating a bunch of fiber can surprise your digestive system and cause diarrhea, bloating or discomfort. If you eat more fiber, make sure to also drink more water.
When you’re bleeding, to reduce stomach irritation, avoid greasy or spicy meals, as well as foods high in salt and added sugar.
Stay rested but keep moving
Your body is doing a lot during menses, so make sure you’re getting enough sleep each night to help support it in that work. It’s also important to add some movement to your days; even short walks are great.
Reach for meds when you need them
If you have diarrhea, you can try a nonsteroidal anti-inflammatory (NSAID) drug like ibuprofen or an anti-diarrheal like loperamide (aka Imodium). Taking an NSAID may seem odd for this, but it can inhibit the action of prostaglandins, and if prostaglandins are causing your diarrhea … you see the connection.
If you have constipation, try a gentler laxative like milk of magnesia or polyethylene glycol.
The bottom line
Period poops are normal (unfortunately), and the best way to manage them is to make some lifestyle changes. If that doesn’t help, or if you notice anything else like bleeding between periods, heavier periods, extreme pain or blood in your stool, it’s best to talk with your doctor.
And don’t forget to give your tummy a little extra TLC during your time of the month.
