If you notice changes in your bowel movements right before or during your period, you’re not alone. Many menstruating people experience what’s often called “period poops.” These can range from constipation and bloating to loose stools and more frequent bathroom trips.

Although sometimes uncomfortable (and occasionally embarrassing), period poops are usually normal. They’re largely caused by hormonal fluctuations, particularly changes in progesterone and prostaglandins. Still, knowing why they happen—and what you can do about them—can help you manage symptoms better.

Symptoms Of Period Poops

Period poops can vary widely from person to person. Common symptoms include:

  • Constipation (infrequent or difficult bowel movements)

  • Diarrhea or loose stools

  • More frequent bowel movements

  • Smelly or unusually strong odor in stool

  • Bloating or gas

  • Abdominal cramping

These bowel changes often accompany other menstrual symptoms such as fatigue, mood swings, or lower back pain.

Causes Of Period Poops

Increase In Progesterone

Progesterone levels rise before menstruation and can slow down digestion, making constipation more likely. When food moves more slowly through the intestines, stool becomes harder and more difficult to pass.

Dietary Changes And Cravings

Hormonal shifts often trigger cravings for sugary, salty, or fatty foods—think chocolate, chips, or fast food. These foods can:

  • Slow digestion, leading to constipation

  • Increase bloating and gas

  • Change the odor or consistency of stool

Stress And Anxiety

Menstrual cycles can worsen mood swings and anxiety. Stress itself can disrupt digestion, sometimes leading to diarrhea or constipation even outside of your period.

Increase In Prostaglandins

Prostaglandins are chemicals that help the uterus contract and shed its lining. Unfortunately, they can also affect the smooth muscles of the intestines, making bowel movements more frequent and looser.

Dehydration

Blood loss combined with lower water intake may lead to dehydration. When this happens, the intestines pull more water from stool, leaving it hard and dry.

IBS And IBD

People with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) often report worse gastrointestinal symptoms during menstruation. They may experience severe bloating, abdominal pain, diarrhea, or constipation triggered by hormonal changes.

How To Manage Period Poops

Eat More Fiber And Stay Hydrated

  • For constipation: Add soluble fiber from foods like oats, beans, apples, and sweet potatoes to soften stools.

  • For diarrhea: Insoluble fiber from whole grains, nuts, and seeds can add bulk and balance stool consistency.

  • Drink at least 8–10 cups of water daily to prevent dehydration.

Keep Moving

Exercise can stimulate digestion and reduce bloating. Activities such as brisk walking, yoga, or light cardio can help move stool through the intestines while also relieving cramps.

Use Over-The-Counter Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may reduce prostaglandin levels, easing cramps and diarrhea. Lactase supplements (for dairy-sensitive people) or anti-diarrheal medicines may also help when needed.

Consider Hormonal Birth Control

For those with moderate to severe period-related digestive symptoms, birth control pills or other hormonal contraceptives may regulate hormone levels and reduce bowel movement changes.

Always consult your healthcare provider before starting new medications.

When To See A Healthcare Provider

Mild digestive changes are usually harmless. However, seek medical advice if you experience:

  • Bloody or black, tarry stools

  • Severe abdominal or rectal pain

  • Diarrhea lasting more than 2 days

  • No bowel movement for 3 or more days

  • High fever with bowel changes

  • Extreme or unusual cramping

These symptoms could point to conditions like endometriosis, fibroids, IBS, or IBD—which require professional evaluation.

A Quick Review

Period poops are a common but often overlooked menstrual symptom. They occur because hormones like progesterone and prostaglandins affect digestion, sometimes leading to constipation or diarrhea.

While lifestyle adjustments—like hydration, fiber-rich foods, and exercise—can improve symptoms, more severe or persistent digestive changes should be discussed with a healthcare provider.