- Author: Melanie Dell’Oro
Pssst, today we're letting our hair down. And talking about the most normal and yet most embarrassingly avoided topic: our bowel movements. Because if we talked about it more often, we would realize that we women* with minor issues in this regard are not so alone after all. As so often, our cycle and our hormones also have their fingers in play here. So, listen up!
Diarrhea and bloating during menstruation
One or two might already notice it before the actual bleeding starts: suddenly there's rumbling in the belly and the bowel becomes active. Too active. Diarrhea and bloating accompany the period. Many women* suffer from these unpleasant side effects, and hormones are probably to blame or at least partly responsible. During menstruation, the uterine lining that was built up earlier in the cycle is shed. Prostaglandins, which are released due to a drop in progesterone and cause the uterine wall to contract, are responsible for this, so that the dead lining detaches. Prostaglandins are so-called tissue hormones - due to the immediate proximity of the uterus and the bowel, their stimulating effect unfortunately also affects the bowel. An active bowel with diarrhea and bloating during bleeding is the result.
Constipation in the 2nd phase of the cycle
During the second phase of the cycle, the luteal phase, which follows ovulation, the pregnancy hormone progesterone is released in larger quantities. Progesterone has a relaxing effect, also on the muscles. For this reason, our bowel probably tends towards sluggishness in the second half of the cycle, which can culminate in hormone-induced constipation. This effect has been proven in many animal studies and observational studies in humans. However, the interactions between hormones and constipation are by no means one hundred percent understood. It can be clearly stated, however, that pregnant women in particular often suffer from constipation - progesterone could be the cause here.
Just before menstruation, when there is no pregnancy, progesterone by the way drops rapidly again. This drop can then also be the cause of the suddenly very active bowel during menstruation and promote diarrhea.
Knowledge to go: The digestive cycle plays an important role in the metabolism of medications. Pharmacological studies are usually only carried out with men, who are not subject to cyclical fluctuations. The effectiveness of medications therefore cannot necessarily be transferred one hundred percent to women.
Diarrhea during the period or hormonal constipation - What helps?
You can counteract the prostaglandins during menstruation with anti-inflammatory foods, for example turmeric. A plant-based diet is overall anti-inflammatory, you should avoid animal products. Anti-inflammatory effects have also been observed for omega-3-rich foods such as flaxseed, chia seeds, linseed oil, walnuts and walnut oil. Colorful, fresh fruit and vegetables, whole grain products and - in moderation for bloating - legumes contain valuable secondary plant substances that have anti-inflammatory effects. As almost always, try to avoid alcohol, nicotine, industrial sugar and coffee as much as possible. They promote inflammatory processes and are not conducive to the health of the bowel cells.
If you suffer from constipation, you can try taking magnesium to see if it helps you. Sometimes a magnesium deficiency is also involved in the sluggish bowel. Easily digestible, light food slides through better, raw food is rather a touch too much for the already lazy bowel at this time. In addition, you should drink plenty, 2 liters a day is a good amount. And if the constipation really won't let go, a good cup of coffee can work wonders.
Generally, you should opt for a varied plant-based diet throughout the entire cycle. The fiber contained in plants (especially whole grains, legumes, nuts, seeds) regulates bowel activity in a natural way and can counteract both constipation and diarrhea. Psyllium husks work similarly, which you can take as a supplement. They also have a regulating effect in both directions.
Eating with the cycle - Cycle food
Would you like more detailed tips and recommendations for the optimal diet during your cycle? Then take a look around our blog section, which is all about cycle food. Here you will find delicious sugar-free, gluten-free and plant-based recipes that are tailor-made for your cycle phase.
You can find a detailed explanation of the topic in our article “How nutrition can help the cycle achieve balance”. We wish you a lot of fun browsing!