Is it normal to poop more when you have period cramps? (spoiler: yup.)

You’ve stocked the tampons, made peace with your bloat, and queued your period playlist. But what no one warned you about? The poopocalypse.

Yes, we’re going there. Because if your period feels like it triggers a full-on bowel rebellion, you’re not alone. In fact, if you’ve ever asked yourself, “Why am I pooping like a toddler on prune juice the minute my cramps kick in?” — welcome. You’re in the right place.

Let’s break down what’s actually going on, why your guts go wild, and how to feel a little more human when your uterus and bowel decide to team up like chaotic BFFs.

The short answer?

Yes. It’s 100% normal to poop more (or differently) when you’ve got period cramps¹.

This charming monthly experience is caused by hormonal shifts, particularly prostaglandins, which are chemicals that make your uterus contract to shed its lining. But here’s the catch: they don’t just hit your uterus. Prostaglandins can also stimulate your bowels, making them contract too².

More contractions = more bowel movements. And often, looser ones. Lovely.

So why does it feel like my gut’s doing backflips?

When your period is gearing up, your body produces prostaglandins to help get things moving in the uterus. But because your uterus and intestines are neighbours (and slightly nosy ones), those chemicals don’t always stay in their lane.

Too many prostaglandins = stronger uterine cramps
But also = more gut motility → hello diarrhoea, frequent pooping, or just a general sense of “I can’t trust a fart today”³.

Oh, and add fluctuating progesterone into the mix? You’ve got a hormonal recipe that can either back you up (pre-period constipation) or have you running to the loo once the bleeding starts⁴.

Gut feelings: the period edition

This isn’t just about pooping more. Periods can throw your whole digestive system into a spin. You might notice:

• Bloating
  

• Gassiness
  

• Constipation before your period
  

• Diarrhoea or frequent stools during your period
  

• Weird cramping that feels like a crossover between your gut and your uterus (because sometimes, it is)
  

This hormonal-gut connection is known as the gut-hormone axis. And for people with conditions like IBS, endometriosis or PCOS, period-related digestive issues can be even more intense⁵.

Enter: the period poop survival guide

Alright, now that we’ve normalised the chaos, what can you do about it?

1. Hydrate like a queen 

Diarrhoea can be dehydrating. Make water your bestie. Herbal teas like peppermint or chamomile can soothe cramping and reduce bloating, too.

2. Avoid gut triggers (if you can)

Now’s probably not the time for a spicy curry and three iced lattes. Caffeine, fatty foods, alcohol and artificial sweeteners can worsen diarrhoea or bloating.

3. Move a little 

Gentle exercise (like walking or yoga) helps regulate bowel movements and reduce cramps. Plus, it gives your stressed-out hormones a boost of feel-good endorphins.

4. Eat smart 

Go for fibre-rich but gentle foods: oats, bananas, rice, toast, root veggies. You want fibre to regulate your gut, but not so much that it adds to the chaos.

5. Support your gut with Hey Sister!

Our plant-powered formula isn’t just about cramps. It helps regulate your gut health, ease mild anxiety, and reduce inflammation. The prebiotic properties in our ingredients — including those found in Khapregesic® — promote better digestion and hormonal balance over time.

So if you’re someone who battles both period pain and poo-panic? This is your secret weapon.

When is it not normal?

Let’s get serious for a sec. While period poops are usually harmless, you should talk to a doctor if:

• Your diarrhoea is severe or lasts more than a few days.
  

• You’re experiencing blood in your stool.
  

• You have pain when pooping that’s not clearly tied to your cycl.e
  

• You’re noticing these symptoms getting worse every month.
  
  

Conditions like endometriosis and IBS can mimic or magnify period gut symptoms⁶. Don’t tough it out alone.

References

1. Cleveland Clinic. Why do you poop more on your period? https://health.clevelandclinic.org/why-do-you-poop-more-on-your-period
   

2. American College of Obstetricians and Gynecologists (ACOG). Menstrual pain (dysmenorrhea). https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods
   

3. Healthline. What’s the deal with period poops? https://www.healthline.com/health/womens-health/period-poop
   

4. Medical News Today. Hormones and bowel movements. https://www.medicalnewstoday.com/articles/hormones-and-bowel-movements
   
   Gut microbiome and hormones. The gut-hormone axis in women’s health. https://pubmed.ncbi.nlm.nih.gov/31561176/

5. Endometriosis UK. Endo and the digestive system. https://www.endometriosis-uk.org/endometriosis-and-bowel
   
   

FAQs 

Is it normal to poop more on your period?
Yes. Prostaglandins released during your period can stimulate the bowel and cause increased, and sometimes looser, bowel movements.

What causes period poops?
Hormonal changes — particularly prostaglandins and progesterone — affect both the uterus and bowel, causing cramping, diarrhoea or constipation.

Can period poops cause pain?
Yes. Gut cramping can feel similar to menstrual cramps, especially when the bowel is more sensitive. It’s usually harmless but can be uncomfortable.

Are period poops linked to IBS?
Yes. People with irritable bowel syndrome often find their gut symptoms worsen during menstruation due to hormonal sensitivity.

How can I manage period poops naturally?
Stay hydrated, avoid gut triggers like caffeine or spicy food, move your body gently, and use plant-based support like Hey Sister! to promote gut and hormone balance.