The Link Between PMS and Constipation
Why Your Gut Health Matters for Your Hormones
Premenstrual syndrome or PMS is a common issue affecting many women in the days leading up to their period. Symptoms can range from mood swings, irritability, and fatigue to bloating, cramps, and breast tenderness. While PMS is commonly viewed as a hormonal issue, supporting gut health is foundational to supporting hormone balance and clearance.
Hormones are the main driver of PMS. After Ovulation the 2 main hormones are Progesterone and Oestrogen.
Progesterone: Rises after ovulation to prepare the uterus for pregnancy. Progesterone is the dominant hormone in the luteal phase of the menstrual cycle. If pregnancy does not occur, the drop in progesterone triggers the shedding of the uterine lining.
Oestrogen: Plays more of a supporting role to progesterone in the luteal phase of the menstrual cycle. The key consideration with oestrogen in this phase of the cycle is the progesterone:oestrogen ratio. If oestrogen is too high compared to progesterone, this contributes to PMS symptoms like mood changes, bloating, sore breasts and irritability. If oestrogen is too high in the luteal phase or unopposed by progesterone, it can also lead to a thicker uterine lining and contribute to heavier periods.
The Role Of Gut Health
Gut health is essentially the overall function and balance of your digestive system, including the gut microbiome, the trillions of bacteria residing in the digestive tract. The gut plays a major role in hormone metabolism and clearance. Hormones like oestrogen are processed in the liver and secreted into the digestive tract via the bile to eventually leave the body in the stool. If the gut isn't functioning well due to issues such as constipation, inflammation or microbial imbalance, it can affect hormone levels.
How Constipation Impacts Hormones and PMS
Constipation means infrequent, difficult, or incomplete bowel movements. When stool remains in the colon for too long, oestrogen is reabsorbed back into the bloodstream. This causes oestrogen dominance which is essentially too much oestrogen vs progesterone. This imbalance can worsen PMS symptoms like mood swings, breast tenderness, heavy or irregular periods, and bloating.
Constipation also contributes to gut inflammation and bacterial imbalances, which increase production of prostaglandins. Prostaglandins are the chemicals that cause uterine cramping and pain. Chronic gut inflammation can further disrupt the hypothalamic-pituitary-adrenal (HPA) axis, affecting cortisol levels and overall hormone regulation.
Signs Your PMS May Be Linked to
Constipation and Gut Health
Not all hormone imbalances are connected to gut health. However, here are some signs that your digestive health is linked to PMS:
Persistent bloating, especially in the days before your period
Irregular or infrequent bowel movements (less than once daily)
Straining or feeling incomplete after a bowel movement
Mood swings, anxiety, or fatigue that worsen with digestive discomfort
Food sensitivities or digestive issues like gas and reflux
Supporting Gut Health to Improve PMS
Starting with the foundations for supporting a healthy gut & daily bowel motions will support hormones, whether or not you experience PMS.
Increase fibre intake gradually: Aim for a variety of fibre from vegetables, fruits, legumes, nuts & seeds. Fibre helps add bulk to stool and supports regular bowel movements.
Stay well hydrated: Water helps fibre work effectively to soften stool.
Include fermented foods: Foods like sauerkraut, kefir, kimchi, or miso support a healthy microbiome (if fermented foods cause bloating, the is an indication that you might have dysbiosis and might need further investigation and treatment).
Manage stress: Chronic stress can slow digestion. This includes eating in a relaxed state.
Avoid processed foods and excess alcohol: These can disrupt gut bacteria and promote inflammation.
Get moving: Regular physical activity stimulates gut motility and supports hormone regulation.
If you’re ready to support your gut and hormones with a personalised nutrition plan, please book an appointment or free discovery call HERE.