PMS and gut health: what your digestive symptoms are telling you

PMS and gut health: what your digestive symptoms are telling you

What to expect from this article: Do you experience bloating, constipation, diarrhoea or appetite changes before your period? You’re not alone. PMS can disrupt gut function through hormonal, immune and nervous system changes. This article explores why it happens – and how to support both your gut and your mood naturally.


Hormones, gut health and the luteal phase

In the days leading up to your period (during the luteal phase), fluctuating levels of progesterone and oestrogen interact with your digestive system. Progesterone in particular is known to slow down gut motility which can lead to bloating and constipation. Meanwhile, prostaglandins (released when menstruation begins) can increase cramping and diarrhoea.

But the link between PMS and gut health isn’t just mechanical. Hormones influence your gut microbiome, which in turn affects everything from mood to inflammation. This gut–brain connection is a growing area of research in relation to both PMS and PMDD.

Dr Sarah Ball, Clinical Nutritionist (PubMed) argues that “the gut is not just a digestive organ. It’s part of our immune and emotional health – and incredibly sensitive to hormonal shifts”.

 

PMS, PMDD and digestive disrution

Digestive symptoms are incredibly common in both PMS and PMDD – but they’re often overlooked. You might experience:

  • Bloating and water retention
  • Constipation or sluggish digestion
  • Loose stools or diarrhoea at the start of. your period
  • Nausea, food aversions or intense cravings

These symptoms are driven not just by hormones but also by stress, inflammation, and nervous system reactivity. For people with PMDD, gut issues can flare dramatically during the luteal phase and contribute to the emotional and physical overwhelm.

Explore the full PMDD symptoms checklist.

 

The gut-mood connection

There’s a two-way relationship between your gut and your brain. About 90% of serotonin – the neurotransmitter linked to mood – is produced in the gut. When the gut is inflamed or imbalanced, mood symptoms often worsen.

This may explain why people with irritable bowel syndrome are more likely to experience PMS or PMDD and why regulating the gut can support emotional stability. Supporting gut health is a foundational (and often overlooked) part of PMS and PMDD care.

Read more about PMDD and anxiety.

 

What can help?

There’s no one-size-fits-all solution, but here are some evidence-based ways to support your gut through your cycle:

  • Eat fibre-rich, anti-inflammatory foods to support digestion and microbiome balance
  • Identify and reduce common irritants like alcohol, ultra-processed foods, and excess caffeine
  • Support your nervous system with consistent meals, hydration, and blood sugar balance
  • Consider supplement support like Evelyn's Supplement Routine, which contains magnesium and digestive-supportive nutrients that may help.

Discover how Evelyn’s PMDD Supplement Routine supports gut and mood.

 

Final thoughts: You're not overreacting

Digestive symptoms can be disruptive and demoralising – especially when they’re dismissed or misattributed to stress or diet alone. If your gut plays up every month, it’s likely part of a bigger hormonal picture.

Tracking your symptoms can help connect the dots, and making small changes can bring significant relief. Your gut isn’t just a side issue; it’s central to how you feel, and it deserves to be given attention.

 

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References:

 

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.

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