Causes and Remedies for Relief

Every month, you get your period. And every month, like clockwork, your digestive system slows down to what feels like a full stop. If you frequently experience constipation just before or during your period, know that you’re not alone.

“Hormonal fluctuations that occur before a woman’s period can certainly affect the gut,” says Asma Khapra, MD, an American Gastroenterological Association (AGA) expert, co-founder of Olvihealth, and a gastroenterologist specializing in women’s health and IBD at GastroHealth in Virginia.

Read on for more about why constipation can occur in the days surrounding your period, plus easy home remedies to help get things moving.

So, what causes constipation before your period?

Like other changes you may experience when you’re menstruating (mood changes, cravings), hormones are likely to blame here. “Hormonal changes, especially increased progesterone, slow down the intestines, causing constipation,” says Sherry Ross, MD, an OB/GYN, author, and co-founder of Oneself & the Women’s Health & Wellness School on the Mproov app.

Research on this topic is sparse, Dr. Khapra says—so experts don’t know exactly why or how constipation during this time occurs. “But it’s clear that progesterone and estrogen play a role.”

In addition to plenty of anecdotal evidence from women suffering from constipation around their periods, we have studies on irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Although these conditions have different causes and symptoms, both can produce gastrointestinal discomfort. Research has shown that women with IBS and IBD can experience flares just before their menstrual cycle, which suggests hormonal changes as a clear trigger.

Remedies for constipation before your period

1. Drink plenty of fluids

Though “water is the best choice,” says Dr. Ross, fruit juice—prune juice especially—can help regulate your bowel movements, too. “Drinking warm liquids in the morning is also effective,” she adds.

Aim for between 11.5 and 15.5 cups of liquid per day from both food and beverage sources, per recommendations from the U.S. National Academies of Sciences, Engineering, and Medicine. (Just don’t feel like you have to go way overboard: “Staying hydrated is key, but more water than the basic amount to keep you hydrated will not make a difference,” says Dr. Khapra.)

2. Try to fit in some exercise

Physical activity can feel uncomfortable when you’re constipated, but even light exercise such as a walk can help. That’s because “the colon moves better if there is more physical movement—just like other muscles in the body,” says Dr. Khapra.

A regular exercise routine can also help prevent future constipation before your period. The latest Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity a week, plus two days of muscle-strengthening exercise.

3. Increase your fiber intake

Upping your intake of dietary fiber can help you get through a current bout of constipation, as well as support your digestive health for the next time your period approaches. “Fiber helps bring water into the intestines, softening the stool and making it easier to pass,” says Dr. Ross. Aim for between 25 and 38 grams of high-fiber foods a day, such as whole grains like oats, fresh fruit like berries and apples, and veggies such as broccoli, as well as seeds and legumes.

4. Try an OTC stool softener…

Also known as emollient laxatives, stool softeners moisten the stool, per the Cleveland Clinic, allowing you to pass it more easily.

Dr. Ross recommends taking 50 to 100 mg of Colace twice a day to help ease constipation caused by period-related hormonal shifts.

5. …or a bulk-forming laxative

Another over-the-counter option to get things moving? Bulk-forming laxatives, such as fiber supplements like Metamucil, Citrucel, and Miralax. “These are gentlest on your body,” says Dr. Ross.

They work by increasing the amount of fluid in your stool, making it easier to pass, per the National Library of Medicine. Just keep in mind that it’s critical to drink plenty of water while taking these supplements, because they can actually cause constipation to worsen if you’re not well-hydrated.

6. Add a magnesium supplement

Adding a magnesium supplement at bedtime can improve colonic motility, says Dr. Khapra. Our body doesn’t make this mineral on its own, so we need to get it from supplements and food (pumpkin seeds, Brazil nuts, and chia seeds are all good sources).

There are a number of different types of magnesium supplements on the market, but magnesium citrate is often recommended for digestion because it can produce a gentle laxative effect.

Can you prevent pre-period constipation?

All of the strategies above can help prevent constipation from occurring before and during your period, too. “Be consistent with a high-fiber diet, regular exercise, staying well-hydrated, and controlling life stressors to help minimize constipation,” says Dr. Ross.

If you have heavy, painful periods or endometriosis, talk to your doctor about your options. Some people may benefit from oral contraceptives to help manage their periods, says Dr. Khapra, and this may ease the frequency of constipation, too.

When to see a doctor

It may not feel like a “serious” concern, but constipation can be painful and debilitating, and many people don’t seek help for their symptoms. A 2020 survey led by Cedars-Sinai, for example, found that 3 out of 5 Americans who have constipation have never spoken to a doctor about their symptoms.

Constipation is absolutely worth a discussion with your practitioner, even if you don’t think your symptoms are particularly severe. But it’s especially important to seek medical care if you notice any of the red flags below, experts say:

• Constipation before your period is persistent
• You have significant abdominal pain and bloating
• You notice blood in your stool
• You have sudden, unexplained weight loss
• Constipation appears to be worsening and is difficult to manage

And even if you’ve tried all of the home remedies above, know that your doctor may have other tools. “There are so many new options, even prescription medications in addition to over-the-counter options, that are very safe long-term that can be used,” says Dr. Khapra.

FAQ

Is constipation a symptom of pregnancy?

“Pregnancy can be challenging for a woman’s bowel habits,” says Dr. Ross. When you’re pregnant, you experience significant hormonal changes, including a jump in progesterone. Higher levels of this hormone can slow down the motility of your intestines, Dr. Ross says, possibly leading to constipation.

At the same time, “the iron and calcium in your prenatal vitamins and the shifting of your intestines by a pregnant uterus also create disruption in bowel functioning,” Dr. Ross adds. According to the American College of Obstetricians and Gynecologists (ACOG), constipation is especially common at the end of your pregnancy, so make sure to eat plenty of fiber-rich foods during this time.

Can constipation cause delay in period?

On its own, constipation shouldn’t delay your period,  according to Dr. Ross. Still, “the symptoms associated with [constipation], including stress, certain medications, and dietary changes to treat constipation may affect a period,” she says.

If you’ve missed your period, consider taking a pregnancy test to be safe.

Do you get constipated during ovulation?

Ovulation is the phase during your menstrual cycle in which your body releases an egg, making it the optimal time to get pregnant. This usually occurs around 14 days before the start of your period, according to ACOG. Similarly to just before your period, you experience hormonal changes during this stage in your cycle, and it’s possible for those shifts to affect bowel functioning, Dr. Ross says. During this time, you might notice that you’re constipated or even experience diarrhea.