Why Do I Get Constipated Before My Period? (Plus Relief Tips)

Ever notice how your body seems to have a mind of its own in the days leading up to your period? For many of us, it's like clockwork—about a week before our period arrives, we get constipated.

We're bloated, uncomfortable, and nothing seems to move. Then, as soon as menstruation starts, it's like a switch flips and everything goes back to normal (or sometimes swings in the complete opposite direction!).

If you're experiencing this monthly pattern, you're probably wondering: What's going on with my body? Is this normal?

Why does constipation strike so predictably every month, only to disappear the moment menstruation begins? Could there be something wrong with me?

Bloated, constipated, and uncomfortable a few days before your period? You're not alone.

And most importantly—how can I prevent or manage this uncomfortable symptom without it disrupting my entire routine?

The good news is that premenstrual constipation is completely normal and affects a significant number of menstruating women. Even better? Once you understand the hormonal changes behind it, you can take practical steps to minimize the discomfort.

Let me break down exactly what's happening in your body during this time, why constipation strikes before your period, and what you can actually do about it.

If you've ever felt backed up in the days leading up to your period, you're definitely not alone. About 73% of women experience gastrointestinal symptoms during their menstrual cycle, and constipation before your period is one of the most common complaints.

The good news? It's completely normal, and there's a fascinating hormonal reason behind it.

The Hormonal Culprit: Progesterone

During the second half of your menstrual cycle (called the luteal phase), your progesterone levels rise significantly. This hormone is essential for preparing your uterus for a potential pregnancy, but it has an unintended side effect on your digestive system.

Progesterone acts as a muscle relaxant throughout your body—including the smooth muscles that line your intestines. When these intestinal muscles relax, they slow down the movement of waste through your digestive tract.

This slower transit time means your stool sits in your colon longer, allowing more water to be absorbed from it. The result? Harder, drier stools that are difficult to pass—aka constipation.

As soon as your period starts, progesterone levels drop dramatically. Without progesterone slowing things down, your intestinal muscles return to their normal rhythm, and your constipation typically resolves itself. This is why many women notice their bowel movements normalize (or even become loose) once menstruation begins.

But Wait, There's More: The Estrogen Factor

While progesterone has traditionally gotten all the blame, recent research suggests estrogen may also play a role in premenstrual constipation. Estrogen levels fluctuate throughout your cycle and can influence how much water your body retains and reabsorbs from your stool. Some studies even suggest that estrogen, rather than progesterone, may be the primary hormone causing constipation by decreasing bowel movement.

The truth is, both hormones work together to create the perfect storm for constipation during the luteal phase.

Why Some Women Get Hit Harder Than Others

Not all menstruating women experience this constipation. Several factors can make you more susceptible:

• Pre-existing digestive issues: If you have IBS or other gut conditions, hormonal fluctuations can make your symptoms significantly worse during your cycle
• Age and life stage: As you age, not only the pattern of your cycle but your PMS symptoms will also vary. Your body's response to hormonal fluctuations can change over time
• Medications: If you've never had this constipation problem before but are experiencing it recently, be aware that certain medications can disturb your menstrual cycle patterns. Contraceptive pills, fertility drugs, or hormone injections can affect your cycle, which in turn can affect your bowel movements
• Diet during the luteal phase: Those infamous PMS cravings for sugar and carbs? They're real, and they're hormone-driven. When progesterone rises and serotonin levels drop, your body craves comfort foods—usually high in refined carbs and low in fiber, which only worsens constipation
• Hydration levels: If you're not drinking enough water, it becomes even easier for your colon to absorb excess water from your stool
• Activity levels: Decreased physical activity during PMS can slow down gut motility even more

As long as your bowel movements resume to normal with the beginning of the menstrual flow, it isn't such a cause for worry.

It's also worth noting that pregnant women experience similar constipation due to consistently high progesterone levels throughout pregnancy—further proving the hormone connection.

The Period Poop Paradox: From Constipation to Diarrhea

Here's where things get interesting. Many women go from being constipated before their period to experiencing loose stools or diarrhea once menstruation begins. This isn't your imagination—it's another hormonal shift at work.

When your period starts, your body releases hormone-like compounds called prostaglandins. These chemicals cause your uterus to contract and shed its lining (which is why you get cramps). But prostaglandins don't just affect your uterus—they also stimulate contractions in your intestines. This can lead to more frequent bowel movements, softer stools, or outright diarrhea.

So essentially, you're dealing with progesterone-induced constipation before your period, followed by prostaglandin-triggered diarrhea during your period. Fun times.

How to Tackle Pre-Period Constipation

While you can't control your hormonal fluctuations, you can definitely minimize their impact on your digestive system. Here's what actually works:

Dietary Changes (Especially in the Second Half of Your Cycle)

• Load up on fiber: Eat plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds. Fiber not only keeps things moving but also helps regulate progesterone levels. (If you don't like veggies, here's a post on how to sneak veggies into meals without tasting them.)
• Stay hydrated: Drink plenty of water throughout the day—even more than usual during your luteal phase. Consume lots of water and other fluids
• Watch the cravings: When those sugar and carb cravings hit, try to satisfy them with nutrient-dense options. If you absolutely must indulge, balance it with fiber-rich foods
• Go easy on certain foods: Try to minimize consumption of non-vegetarian food, particularly red meat during this period. Go slow on dairy products as well, as they can contribute to constipation
• Limit salt: Salty foods can promote water retention in your body, leaving less water to soften your stool

Loading up on fiber-rich foods like vegetables, fruits, whole grains, and legumes during the second half of your cycle can help prevent premenstrual constipation. Don't forget to stay hydrated!

Movement Matters

• Exercise regularly: Exercise can help with bowel movements and improve overall gut motility
• Walk after meals: Even just 10 minutes of walking after eating can stimulate your colon. Try brisk walking for better results
• Gentle exercise: Light yoga, stretching, or moderate activity can help keep your digestive system moving
• Specific yoga poses: Poses like Baddha Konasana (Bound Angle Pose), Butterfly pose (Titli Asana), and Surya Namaskar (Sun Salutation) are particularly helpful. Check out these Home Remedies for PMS for more yoga recommendations
• Breathing exercises: Practice of Pranayam breathing exercises such as Anulom Vilom, Bhramari & Kapalabhati will also help

Try incorporating Butterfly Pose into your routine during your luteal phase. This gentle pose helps stimulate your digestive system and can relieve constipation naturally.

Stress Management

Stress can worsen both PMS and digestive symptoms. Consider incorporating meditation, deep breathing exercises, or mindfulness practices into your daily routine, especially during the luteal phase. A combination of yoga poses, pranayama, and meditation can boost your serotonin levels and also minimize the symptoms of hormonal variations.

Track Your Symptoms

Keep a journal of when your constipation occurs in relation to your cycle. This can help you predict when to be extra vigilant about hydration, fiber intake, and exercise. Many period-tracking apps allow you to log digestive symptoms alongside your cycle.

When to See a Doctor

If your constipation is severe, persists beyond the typical premenstrual pattern, or is accompanied by significant pain, it's time to consult your doctor or gynecologist. They can:

• Rule out other conditions like IBS or endometriosis
• Prescribe a gentle laxative or stool softener if needed
• Evaluate whether hormonal birth control might help stabilize your symptoms
• Check if any medications you're taking could be affecting your menstrual cycle

A Note on Medications

If you're experiencing this symptom for the first time, be aware that certain medications can affect your menstrual cycle and digestive patterns. Always discuss new symptoms with your healthcare provider.

Some women find relief by taking ibuprofen right before their period starts, as it can inhibit prostaglandin production and reduce both cramping and digestive upset. However, don't take it too frequently or on an empty stomach, as it can increase the risk of stomach ulcers.

The Bottom Line

Constipation before your period is a completely normal—if annoying—part of the menstrual cycle for many women. It's primarily caused by rising progesterone levels that slow down your digestive system during the luteal phase. While you can't stop these hormonal fluctuations, you can absolutely manage the symptoms with the right combination of diet, hydration, exercise, and stress management.

Listen to your body, be proactive about your self-care during the second half of your cycle, and remember—this too shall pass (literally, once your period starts!).

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References

1. Flo Health. (2025). Constipation during ovulation: Is it a thing? Retrieved from https://flo.health/menstrual-cycle/health/ovulation/constipation-during-ovulation
2. Oh, J.E., et al. (2013). Estrogen rather than progesterone cause constipation in both female and male mice. Korean Journal of Physiology & Pharmacology, 17(5), 423-426. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823955/
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4. DIVA. (2024). Bowel Movements & Your Period (a.k.a. Period Poops). Retrieved from https://shopdiva.com/blogs/the-conscious-cycle/period-poops
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7. Clue. (2025). Exploring Menstrual Cycle and Period Poops Through Hormonal Changes. Retrieved from https://helloclue.com/articles/diet-and-exercise/digestion-and-your-cycle-the-truth-about-period-poop
8. Cleveland Clinic. (2021). Period Poops: Why Do They Happen? Retrieved from https://health.clevelandclinic.org/why-do-you-poop-more-on-your-period
9. Medical News Today. (2023). Diarrhea during period: Causes, treatment, and more. Retrieved from https://www.medicalnewstoday.com/articles/diarrhea-during-period
10. Canadian Digestive Health Foundation. (2023). Period Poop 101. Retrieved from https://cdhf.ca/en/period-poop-101/
11. TIME. (2025). Why Do We Get 'Period Poops'—And What to Do About Them. Retrieved from https://time.com/7207274/period-poops-cause/

(Updated Nov 2025)