Bloated one week, running to the bathroom the next, then constipated right before your period? You’re not imagining it, and you’re definitely not alone. Your gut and your hormones are in constant conversation, and your cycle is a big part of that.

Your gut is home to trillions of microbes

Your gut microbiome is a community of trillions of microbes that help you digest food. Researchers are also learning that they may play a role in how your body processes hormones, including estrogen. There’s a part of the microbiome nicknamed the “estrobolome” that’s being studied for exactly this. The science is still early, but it’s a fascinating area, and it’s a reminder that your gut does more than digest your lunch.

What your hormones do to your digestion

Estrogen and progesterone rise and fall throughout your cycle, and your digestive system feels every shift.

• Before your period: Progesterone is high, which can slow digestion down. Hello, bloating and constipation.
• Right around your period: Your body releases compounds called prostaglandins to help your uterus contract. They can also affect your gut, which is why some of us get loose stools or cramping in our digestive tract too.

That’s why your stomach can feel totally different from one week to the next. It’s your body responding to hormonal changes.

How I support my gut during my cycle

Everyone’s body is different, but these are the simple things I come back to:

• Fiber-rich foods. Fruits, veggies, and whole grains help keep things moving and feed your good gut bacteria.
• Water. It really does help with bloating and constipation.
• Probiotic or fermented foods. Yogurt, kimchi, and sauerkraut, or a probiotic supplement if that works for you.
• Less sugar and ultra-processed food. I notice I feel puffier and more inflamed when I overdo it, especially in the days before my period.
• Tracking your symptoms. When you see the pattern, you can plan around it instead of being caught off guard every month.
• The 28 app. Theres a cool AI macro tracking feature that helps you track foods and stay on track with what will feed your body what it needs for every phase of your cycle.

The takeaway

Your cycle and your gut are connected, so your body is probably not “being dramatic.” Pay attention to the patterns, support yourself with food and hydration, and be patient with yourself. If your digestive symptoms are severe or disrupting your life, talk to a healthcare provider.

You deserve to feel good every week of your cycle. 🤍

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PSA: this is not medical advice, just information for education and entertainment.