Period Poop: Why It Happens & What To Do

Digestive issues, like diarrhoea, bloating, and constipation, are common around your period. Some people get all of them – others may only have some, but they can be uncomfortable and inconvenient. If you find you need to go to the toilet more frequently during your period or your poo is more smelly or looser, you’re not alone.

‘Period poop’ as it’s sometimes called, really is a thing, but because of what it is, many people do not like talking about it. So, a change in consistency, frequency, and smell of your poop, stools, faeces, or whatever you like to call it, is normal. Here, we discuss what period poop is, why it happens, and what you can do to manage your symptoms.

‘Period poop’ is the temporary changes in your bowel movements during your period. They are often caused by hormonal changes, such as the changing levels of progesterone and hormone-like substances called prostaglandins, which can affect digestion and the smooth muscles of the intestines.

Menstrual cycle digestive changes can include changes in the frequency, amount, texture, and smell of your poo.

Diarrhoea

Just before you get your period, fatty acids called prostaglandins relax the smooth muscles in your womb to help it shed its lining – this is a period. These hormone-like substances can also act on your bowel, causing you to poo more often, and also give you diarrhoea.

Common symptoms of diarrhoea during a period include:

• stomach cramps
• urgently needing to go to the toilet
• frequent bowel movements
• loose or watery stools

Constipation

Not everyone gets diarrhoea, some get the opposite and feel blocked up and constipated. High levels of progesterone and low prostaglandin levels can slow down digestion and stop or delay your ‘period poop’. You may notice constipation before your period begins, usually around or just after your ovaries release an egg (ovulation).

Some common constipation symptoms include:

• abdominal discomfort or cramping
• bloating
• feeling like you have not passed a complete bowel movement
• hard, pebble-like stools
• pooing less often
• straining on the toilet – avoid this and try again later, as straining lots can increase your risk of haemorrhoids (piles)

Bloating

Bloating is another one of the common menstrual cycle symptoms, which is often caused by hormonal changes that lead to water retention and digestive changes.

Common signs of bloating are:

• feeling full
• stomach pain or cramps
• stomach noises
• increased gas

What links your period and digestion? Hormones. Throughout your menstrual cycle, your hormone levels are changing. For example, the different phases of the menstrual cycle mean that before your period starts, progesterone levels are high in preparation for a potential pregnancy, while during your period, your body releases prostaglandins and your progesterone levels drop as your womb sheds its lining.

Prostaglandins are fatty acids that act like hormones and encourage your womb muscles to contract, breaking down the lining. Progesterone and prostaglandins can also affect your bowels, resulting in ‘period poop’.

Yes, ‘period poop’ is a real thing, and it’s common to get constipation or diarrhoea on your period. There are no ‘typical symptoms’ because everyone is different, but some people may poo more or less than usual, and some may notice changes in the texture, appearance, smell, and frequency of their stools.

Research shows that 73% of people have at least 1 of these digestive symptoms before or during their period:

You should speak to your doctor if you find digestive symptoms hard to manage, they are severe or if they do not go away, as they could be a sign of an underlying condition, such as:

• endometriosis
• irritable bowel syndrome (IBS)
• polycystic ovary syndrome (PCOS)
• ovarian cysts

Changes in your hormones throughout your cycle are going to happen, but there may be things you can do to help keep your menstrual cycle digestive changes under control. There are things you can do before and during your period to make your ‘period poops’ less impactful on your daily life.

The week before your period

Now is the perfect time to plan ahead and prepare for and support your period and digestion during the coming hormone changes:

1. Stay hydrated – If you do not drink enough water, you are more likely to become constipated, while fluid losses from diarrhoea can also increase the chance. Aim to drink 1.5 to 2 litres of water per day to help keep your fluid levels up.
2. Increase your fibre intake – Eating a diet that is rich in fruit, vegetables, and wholegrains can keep constipation at bay and help to soften stools, making them easier to pass. Guidelines state that healthy adults need to eat around 30g of fibre every day.
3. Get some gentle exercise – Walking, swimming, or cycling are good types of exercise to try during your period and can effectively prevent constipation by promoting muscle relaxation and stimulating the intestines.

During your period

There are several things you can do to help manage diarrhoea during your period, as well as other symptoms, such as:

• track your poos, by making notes about the changes to your digestion, so that you can better prepare for next time
• eating healthy foods, like fruit, vegetables, and wholegrains, which can boost your fibre intake and bulk up your poo
• avoid foods that make you gassy or increase your trips to the loo, like processed or sugary foods, and fizzy drinks
• avoid coffee, which can have a laxative effect
• stay hydrated because symptoms like diarrhoea can cause dehydration
• take over-the-counter painkillers, like ibuprofen and paracetamol, if you get stomach cramps
• consider the contraceptive pill if you need contraception and are struggling with PMS and digestive issues

Not everyone will have the same ‘period poop’ symptoms, but if you find that your toilet habits change before or during your period, you’re not alone. Hormone changes are likely the cause, but there are steps you can take to help manage the symptoms.

Some people may feel constipated, some people may get diarrhoea, while others may get bloating or a combination of all 3. Do not be embarrassed and try not to stress about changes to your digestion, it’s a normal part of your cycle.

If you are concerned about any of your symptoms, you should make an appointment with your doctor to rule out any underlying conditions.

Why does period poop smell so bad?

There are several reasons why ‘period poop’ can smell worse than normal, including dietary changes, hormonal changes, and constipation, which can cause a buildup of bacteria. Hormonal changes can lead to cravings for fats, sugar, and processed foods, which can leave your poo smelling foul.

I can’t tell if I have cramps or need to poop – is that natural?

Yes, it is common to confuse period cramps with needing to go to the toilet because they are both caused by muscle contractions that can feel similar. Before your period, there is a release of prostaglandins, hormone-like substances that are important for several functions, including menstruation, that can affect your womb and intestines.

Why is my period late and I have diarrhea?

A late period combined with diarrhoea can be caused by several factors, such as pregnancy, hormonal changes, stress, or gastrointestinal issues. If you have a late period and you have had unprotected sex, it is best to take a pregnancy test. If you are not pregnant and you are concerned, speak to your doctor for advice.

How can I stop my tampon from coming out when pooping?

If your tampon comes out when you poo, it is likely to be caused by your pelvic muscles. It can help to eat foods that make it easier to poo and prevent constipation, to not strain during a bowel movement, and try alternative sanitary products, such as menstrual cups.

From a hygiene and comfort perspective, it’s best to change your tampon every time you poo to stop the string from getting bacteria on it and potentially causing an infection.