Have you ever noticed your stomach acting up right before your period starts? Maybe everything feels fine one day, and the next, you’re bloated or uncomfortable as your period arrives. It’s not just a coincidence - your gut health can have a real impact on how you experience your cycle. From cramps to irregular timing, your gut and your period are more linked than you might think.

Your Gut, Your Hormones: A Complex Relationship

Your gut and your period might seem unrelated, but they’re more connected than you’d expect. The bacteria in your gut do more than just aid digestion—they also help regulate your hormones. By breaking down and processing excess hormones like oestrogen and progesterone, your gut plays an important role in keeping your menstrual cycle balanced. A healthy gut means smoother support for your body during your cycle.

If your gut isn’t functioning properly, it can affect how your body processes hormones, potentially leading to issues like irregular periods or intense PMS. Maintaining a balanced gut can help regulate your hormones, resulting in more consistent cycles and fewer uncomfortable symptoms. Let’s explore this connection further.

The Impact of Gut Health on Your Period

1. Irregular Periods If you often struggle with an irregular cycle, your gut might be playing a role. When your gut isn’t functioning optimally, it can affect how your body processes oestrogen, disrupting hormonal balance and potentially leading to irregular periods. Supporting gut health can help stabilise hormone levels, making your cycle more predictable and manageable.
2. Mood Swings and PMS Ever wonder why you feel a little more irritable or anxious around your period? A lot of it comes down to serotonin, the "feel-good" hormone. Your gut is the biggest producer of serotonin in your body, and if it’s not in the best shape, you might not be making enough. This can lead to mood swings, anxiety, and that pre-period crankiness. Taking care of your gut can help keep your serotonin levels in check and your mood more balanced.
3. Period Cramps and Pain If your period cramps feel more intense than usual, your gut might be involved. An unhealthy gut can lead to inflammation, which could make your cramps worse. Plus, for those who have conditions like endometriosis or fibroids, gut issues can amplify pain. A healthy gut reduces inflammation, which can help reduce the severity of cramps and other period-related discomforts.
4. Digestive Issues If you’re someone who gets bloated, gassy, or even constipated around your period, your gut might be a factor. The hormone shifts during your cycle can already impact digestion, but an unbalanced gut can make things worse. Gas and bloating can feel especially uncomfortable when you’re already dealing with period symptoms. Keeping your gut in balance can help minimise these digestive annoyances.

Gut Health and Irregular Periods: What’s the Link?

Poor gut health has been linked to hormonal imbalances, which can lead to cycles that are unpredictable. When your gut struggles to process oestrogen properly, the excess can disrupt your cycle, causing irregularities. By focusing on gut health, you may be able to support more regular cycles and reduce some of the discomfort that comes with hormone imbalances.

Simple Ways to Improve Your Gut Health and Periods

1. Eat More Fibre and Fermented Foods Foods like fruits, vegetables, and whole grains are packed with fibre. Fermented foods, such as yogurt, kefir, and kimchi, contain probiotics that help maintain a healthy balance of gut bacteria. These bacteria play a role in hormone balance, so they can also help regulate your cycle.
2. Avoid Processed Foods Processed foods, especially those loaded with sugar, can throw off your gut microbiome and contribute to inflammation, which can worsen period symptoms. If you want to take care of both your gut and your period, try to cut back on processed foods and focus on whole, nutritious options instead.
3. Manage Stress Stress is one of the biggest enemies of a healthy gut. When you’re stressed, your body produces more cortisol, which can mess with your hormones and digestive system. Practicing mindfulness, yoga, or even just taking time to unwind can help lower stress and support both your gut and menstrual health.
4. Drink Plenty of Water Staying hydrated is a simple but important way to support your gut and digestion. Proper hydration helps everything flow smoothly, which can help prevent bloating, constipation, and other digestive issues that may crop up during your period.
5. Try Probiotics Probiotics are live bacteria and can be taken as a supplement or in foods like yogurt and kombucha. Adding probiotics to your diet can help balance your gut and may lead to more regular periods and less bloating. Just make sure to check with a healthcare provider before adding new supplements to your routine.

Your gut health and menstrual cycle are more connected than you might realise. By nurturing your gut with good food, managing stress, and making a few simple lifestyle changes, you can help regulate your hormones and improve your period experience. Whether you’re dealing with irregular periods, painful cramps, or just want to feel better during your cycle, paying attention to your gut health can make a real difference.

Love, Libra x 

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.