Constipation Before Your Period: Causes and Natural Relief

Pre-period constipation is one of the most common yet often unspoken digestive challenges women face each month. Research shows that up to 73% of women experience gastrointestinal changes during their menstrual cycle, making it far more prevalent than many realize.

If you find yourself feeling sluggish and backed up in the days leading up to menstruation, you're not alone. Hormonal shifts during your menstrual cycle directly impact your digestive system, often slowing digestion and creating that uncomfortable, bloated sensation. The encouraging news is that simple, natural remedies can help you find relief.

Why Does Constipation Happen Before Your Period?

Understanding the connection between your cycle and digestion begins with hormones. Immediately after ovulation, progesterone levels spike dramatically. This hormone acts as a natural muscle relaxant throughout your entire body, including your digestive tract.

When smooth muscles in your intestines relax, the movement of food through your system slows down significantly. The result is sluggish bowel movements and that uncomfortable backed-up feeling many women describe as PMS constipation.

Research suggests estrogen may also play a role. A 2013 animal study found that higher estrogen levels affected bowel movement in mice, though more human research is needed to fully understand which hormone drives constipation in women. What's clear is that constipation is a normal PMS symptom affecting many women, often appearing alongside bloating, nausea, appetite changes, and other gastrointestinal discomfort.

The Natural Rebound Effect: Why Diarrhea Often Follows

Here's something many women don't expect: when your period actually starts, the opposite often happens. When menstruation begins, the hormone-like substances your body produces naturally increase and relax your intestinal muscles dramatically after weeks of progesterone-induced slowdown.

This rebound effect often results in temporary diarrhea or loose stools as your system recalibrates in response to rapid hormonal changes. This is completely normal. Your body is simply readjusting as hormone levels shift.

The timing of pre-period constipation typically begins during the luteal phase, anywhere from a few days to two weeks before menstruation starts. The encouraging part: constipation usually improves once your period actually begins, though you may experience that temporary diarrhea rebound as your system readjusts.

Natural Remedies for Constipation Before Menstruation

Increase Fiber Intake

One of the most effective period constipation remedies is increasing dietary fiber. Fiber adds bulk to stool and helps it absorb water, stimulating your intestines to move things along more efficiently.

Incorporate these fiber-rich foods into your diet:

• Fruits: apples, pears, kiwis, and especially prunes
• Vegetables: leafy greens, broccoli, sweet potatoes
• Whole grains: oats, quinoa, brown rice
• Legumes: beans, lentils, chickpeas
• Nuts and seeds

Prunes deserve special mention beyond their high fiber content; they contain sorbitol, a natural sugar alcohol with gentle laxative properties. Even prune juice can offer effective relief. Importantly, avoid fatty and sugary processed foods during the premenstrual phase, as these can further slow digestion.

Stay Hydrated

Dehydration is one of the most common causes of constipation. When your body lacks sufficient water, the intestines absorb more fluid from waste, making stools harder and more difficult to pass.

Aim for at least eight glasses of water daily, and increase intake during the days leading up to your period. Warm lemon water first thing in the morning can be particularly helpful for stimulating bowel activity. Importantly, avoid excessive caffeine and alcohol during the premenstrual phase, as both act as diuretics and contribute to dehydration that worsens constipation before menstruation.

Move Your Body

Physical activity improves circulation throughout your body, including to your digestive system. Even gentle movement stimulates bowel activity and relieves constipation while addressing other PMS symptoms like mood swings, fatigue, and cramping.

You don't need intense workouts. Walking, yoga, swimming, or gentle stretching all support healthy digestion during your cycle. Regular exercise keeps your bowels active and prevents the sluggish feeling many women associate with pre-period constipation.

Try Magnesium

Magnesium citrate functions as a natural osmotic laxative by drawing water into the intestines, which softens stool. Starting with approximately 300 mg in the evening may provide gentle relief. As a bonus, magnesium may also help reduce menstrual pain with minimal side effects.

Support Gut Health with Probiotics

Probiotics support digestive health by balancing beneficial bacteria in your system. Research suggests people with chronic constipation may have gut bacteria imbalances that contribute to sluggish digestion.

Increase probiotic intake through foods like yogurt, kefir, sauerkraut, kimchi, tempeh, and miso, or consider probiotic supplements if you prefer.

Use Heat and Relaxation

Stress worsens constipation by affecting your digestive system. Deep breathing, meditation, or gentle yoga activate your parasympathetic nervous system, which supports healthy digestion. A warm bath or heating pad on your abdomen provides comfort and helps relax tense muscles that may be contributing to sluggish bowel movements.

Track Your Patterns for Personalized Relief

Understanding when and how constipation appears in your cycle is key to managing it effectively. Samphire's personalized cycle tracking lets you log digestive changes, constipation, bloating, and bowel movement patterns to spot correlations with your cycle phase.

If you have endometriosis, PMDD, or other digestive conditions, the app intelligently personalizes which symptoms to prioritize. This means you're tracking what matters most to your health, reducing overwhelm while building a clear picture of your unique patterns.

Brain-Based Cycle Support

For comprehensive menstrual symptom management, including digestive discomfort, Samphire's integrated approach combines tracking with targeted wellness support.

Nettle™ (UK/EU) is a Class IIa certified medical device clinically proven to reduce menstrual pain and support mood through neurostimulation. Use 20 minutes a day for a few days each cycle.

For US/Canada, Lutea™ supports cycle wellbeing and emotional regulation as a wellness device.

Both come with Samphire membership:

• Monthly: $6.99/month after 1 week free
• Annual: $69.99/year after 1 month free (save 20%)

The app includes over 80 cycle-phase and symptom-specific meditations, visualizations, and breathwork practices to help you navigate constipation and related PMS symptoms with personalized support.

When to Seek Medical Advice

While occasional pre-period constipation is common, certain symptoms warrant professional consultation:

• Constipation lasting more than three days.
• Severe abdominal pain or cramping
• Blood in stool
• Persistent digestive issues throughout your cycle
• Heavy menstrual bleeding or severe pelvic pain
• Nausea and vomiting during your period

Conditions like IBS or endometriosis cause more severe digestive symptoms that may worsen around your period. Women with IBS are particularly susceptible to heightened symptoms during the luteal phase, with some experiencing pronounced constipation at this time. Your healthcare provider can help distinguish between typical PMS constipation and underlying conditions requiring specific treatment.