Gynaecologist reveals why your gut health could be the hidden reason for PMS and period troubles

The gut microbiome is equally influential in hormone regulation. (Picture Credit: Pexels)

Women experiencing cramps, bloating, constipation, or diarrhoea might not realise their gut could be the cause. Your gut and hormones are constantly talking to each other. If one is unstable, the other feels it, often before you even notice.

Hormonal fluctuations through the menstrual cycle directly impact gut function. Gynaecologist, Obstetrician Dr Renu Malik, Director at Malik Radix Healthcare, says, “Progesterone, which rises in the luteal phase, acts as a muscle relaxant and slows gut motility. This leads to premenstrual bloating and constipation.” On the other hand, prostaglandins produced during menstruation stimulate smooth muscles in both the uterus and intestines, sometimes causing diarrhoea and abdominal cramps, a phenomenon humorously known as “period poops”. Dr Malik explains, “It’s not just coincidence, the gut and uterus share the same muscle type, so when one contracts, the other reacts.”

The gut microbiome is equally influential in hormone regulation. The estrobolome, a group of bacteria in the gut, metabolises and balances estrogen. “Dysbiosis, or an unhealthy microbiome, can disrupt this process, resulting in estrogen dominance and worsening PMS symptoms such as heavy bleeding, headaches, mood swings, and irritability.”

Dr Malik says, adding, “Furthermore, chronic gut inflammation can amplify menstrual pain, and reduced serotonin production in a troubled gut may worsen anxiety or low mood.”

Dr Malik explains how to support gut and period health:

Eat a fibre-rich diet

Fruits, vegetables, whole grains, and legumes, help support digestion and remove excess hormones.

Stay hydrated

Water aids digestion, prevents constipation, and reduces bloating.

Include probiotics and prebiotics

Fermented foods like curd, idli, yogurt, kefir, or kimchi and prebiotic foods like garlic, onions, and bananas feed your microbiome.

Manage stress and exercise

Moderate physical activity improves gut function, and hormone balance.

Seek medical guidance when needed

Persistent or severe symptoms should be evaluated to rule out hidden conditions.

She adds, “A well-nourished gut can make a world of difference. Women often find that by taking care of their digestion, their cycles are calmer and more predictable.”

The connection between gut health and menstruation is undeniable. Paying attention to the gut, diet, hydration, stress, and microbiome health, may be one of the most overlooked tools for a smoother, less painful menstrual experience.

FAQs on correlation between gut health and period pain and other symptoms:

The gut and reproductive system communicate through hormones and inflammation pathways. An imbalanced gut can increase inflammation, which may worsen cramps.

Yes. Gut imbalance can affect how your body processes estrogen and stress hormones, potentially increasing bloating, mood swings, fatigue, and irritability.

Absolutely. The gut microbiome helps regulate estrogen metabolism. When it’s off balance, estrogen fluctuations can become more intense.

For many people, yes. Eating fiber-rich foods, reducing processed sugar, and supporting healthy gut bacteria may lower inflammation and ease cramps.

Consistent fiber intake, probiotics (yogurt, kefir, fermented foods), hydration, stress management, and regular exercise can support gut function and reduce symptom severity.