Period Poop: Your Questions Answered

Yep, period poop is a thing. Not only does your period cause cramps, skin breakouts, and bloating, but it also affects your digestive system. The results? You may experience a change in the frequency, consistency, and smell of your poop while you are menstruating. We’re about to answer the most common questions on period poop, including why it happens and natural solutions to find relief.

What causes period poops?

1. Prostaglandins

Just before your period begins, the cells that make up the lining of your uterus start producing more prostaglandins. Prostaglandins are hormones that stimulate the muscles in your uterus to help it contract and shed its lining each month (menstruation).

Prostaglandins can also trigger muscle contractions close to the uterus, in the intestines, and bowels. This causes more frequent bowel movements, and may also reduce how the body absorbs water, making poop softer and increasing the chance of diarrhea.

If your body produces more prostaglandins than it needs, chances are that you’ll experience “period poop” and cramps. So it may be difficult for you to tell the difference between uterine cramps and intestinal cramps at this time of the month. In addition, more prostaglandins may cause headaches and nausea.

2. Progesterone

Progesterone is one of the two female sex hormones (the other one being estrogen). It is in charge of regulating menstruation and supporting pregnancy. In some people, progesterone can cause watery stools and diarrhea. If you have existing bowel issues such as irritable bowel syndrome (IBS), progesterone can worsen the symptoms. For instance, you may experience abdominal pain, headaches, and additional symptoms during your period.

3. Stress and anxiety

Studies show that stress and anxiety can impact bowel movement, causing diarrhea and constipation. In addition, many people experience mood swings and anxiety during PMS or their periods. One of these factors or the combination of the two can negatively impact your gut.

Common questions

When it comes to period poop, you have prostaglandins to blame. But what about intense smells, constipation, and pain? Are prostaglandins also responsible? We’ll answer these questions below!

Why do you get constipated?

It’s not 100% clear why you get constipation around your period. Experts point the finger at, you guessed it, prostaglandins. Low levels of prostaglandins and progesterone can slow down digestion, causing constipation.

Why does it hurt so much?

In addition to menstrual cramps, you may experience pain while having a “number two” because of the following reasons.

• Constipation: Constipation hardens and dries stool, making it difficult to pass. Naturally, this causes pain and discomfort.
• Diarrhea: Diarrhea is usually accompanied by a stomach ache that has nothing to do with your uterus or menstruation.
• Medical conditions: It’s also possible that you may have developed certain medical conditions such as hemorrhoids, endometriosis, or ovarian cysts.

What is THAT smell?

It’s not that period poop is smellier than average poop, the smell may have to do with your eating habits. Researchers believe that progesterone, which rises before your period, may be linked to compulsive eating. So, a few days before your period starts, you may eat certain things that cause foul-smelling stool and gas.

Should you remove your tampon?

Pooping when you have a tampon in and are constipated can be difficult. Your muscle’s movements may knock out the tampon. There are not many options as you can’t change your anatomy, but you can try to:

• wear alternative products such as pads, or period underwear;
• change your dietary habits (we’ll talk about that in a bit);
• and not strain too hard when you are having a bowel movement.

Any magic tips for whipping?

Blood, poop, and quite possibly diarrhea…It can get messy, especially if you aren’t using a tampon. Pre-moisturized wipes can make a real difference. Just make sure they are free of chemicals and perfumes and avoid flushing them after.

Can you stop it?

The bad news is that there’s no “cure” for period poop. But, the amazing news is that you can reduce their intensity and the likelihood of developing any other digestive issue. Simply try the following 4 options.

1. Drink more water

Drinking plenty of water will keep you hydrated and will reduce the risk of constipation. Make sure you drink about 8 glasses of water a day. If you aren’t too fond of drinking plain water, you can always turn to soup, natural juices, and any other healthy beverages.

If you have diarrhea, hydration is crucial. Sports drinks and over-the-counter rehydration solutions are effective for mild diarrhea.

2. Change your diet

Try to avoid hard-to-digest foods and beverages from your diet and focus on stomach-friendly choices, especially natural fiber.

Say NO to:

• laxatives and stimulants such as caffeine, tea, alcohol, and milk;
• fried and junk food;
• spicy food;
• and sugary foods.

Say YES to:

• high-fiber foods such as dark leafy greens, fruits, lentils, and whole grains;
• and easy-to-digest foods such as BRAT, an acronym that stands for bananas, rice, applesauce, and toast. These foods are particularly helpful when you have diarrhea.

3. Get your body moving

Physical activity gets your intestines moving. If you experience cramps or other menstrual symptoms, finding the motivation to get out of bed can be difficult. But it doesn’t have to be an intense workout. None of that! Try gentle exercises such as:

• Light walking or light cardio: Opt for light walking, light cardio, or short bouts of aerobic exercise.
• Strength training: Try gentle strength training or reduce the amount of weight you normally use. Go easy on yourself though.
• Yoga and Pilates: Yoga combines body postures, breathing exercises, and meditation, while pilates is a form of body conditioning that focuses on your core and promotes strength, stability, and flexibility. Practicing either yoga or pilates 3 or 4 days before your period can help you relax and may relieve cramps and bowel issues.

4. Don’t hold it

If you need a number two, do it, don’t postpone it. If you do, you may become constipated.

5. Take ibuprofen

Research shows that taking ibuprofen 24 hours before the start of your period can help reduce prostaglandins. This medication may also help to manage inflammation in the uterus and the bowels, reducing pain. If you are allergic to ibuprofen or experience side effects after taking it (nausea, heartburn, and/or vomiting), please abstain from it. Alternatively, consult your doctor for further advice.

If nothing seems to help…

When none of the alternatives listed above seem to help and your period-related bowel issues persist, it’s time to seek professional help. Don’t be afraid to talk openly about what you are experiencing. Your doctor or healthcare provider will be the best person to identify the root of the issue and dictate the next steps.

You should definitely contact them if you experience:

• severe bowel movements or constipation that interferes with your everyday life;
• severe bowel movements or constipation after your period has ended;
• heavy periods;
• intense cramps or abdominal pain;
• rectal bleeding when you wipe;
• and/or mucous on your stool.

These symptoms may be caused by conditions such as fibroids, ovarian cysts, and endometriosis amongst others. Resist the urge to self-diagnose yourself! Discuss it with a healthcare professional first.

Relax & track your menstrual cycle!

Being familiar with your menstrual cycle is the best way to know what’s “normal” and what isn’t. Log your dates and symptoms in Beginning.com to get personalized alerts and helpful insights. But don’t stop there! As relaxation is key around your period, the app offers the most efficient and natural way to unwind in a matter of minutes. Listen to our ZEN PERIOD sound journeys — a series of immersive soundscapes specifically designed for this time of the month.