Bloating before your period. Constipation that shows up out of nowhere. A sudden obsession with chocolate and carbs. Sound familiar?

If your digestion seems to follow a pattern—but you can’t quite figure out why—your hormones might be the missing link.

In this post, we’ll break down exactly how your menstrual cycle affects your gut—and how to support your digestion through every phase.

The Gut-Hormone Axis: A Two-Way Street

Your gut and your hormones are in constant communication.
In fact, your gut:

  • Helps metabolise and eliminate hormones
  • Produces key neurotransmitters that influence hormone balance
  • Responds directly to changes in oestrogen and progesterone levels

When your gut is inflamed or imbalanced, your hormones suffer.
And when your hormones fluctuate (as they do naturally across the menstrual cycle), your digestion does too.

Phase-by-Phase: What Happens to Your Gut Throughout Your Cycle

🩸 Menstrual Phase (Days 1–5)

  • Hormone levels: Low oestrogen and progesterone
  • What happens: Slower gut motility, lower stomach acid, increased cramps and inflammation
  • Common symptoms: Constipation, fatigue, low appetite, loose stools in some cases
  • What helps:
    • Magnesium (for cramps and motility)
    • Warm, easy-to-digest foods
    • Gentle movement like walking or stretching

🌱 Follicular Phase (Days 6–13)

  • Hormone levels: Oestrogen begins to rise
  • What happens: Digestion improves, energy rises, metabolism ramps up
  • Common symptoms: Fewer digestive issues—this is often your “best” week
  • What helps:
    • Increase plant diversity and fibre
    • Try new foods—this is a great phase for gut diversity
    • Build nutrient stores for ovulation

🌕 Ovulation (Days 14–16)

  • Hormone levels: Oestrogen peaks, slight rise in testosterone
  • What happens: Gut motility is generally stable, but bloating can occur due to water retention or underlying inflammation
  • Common symptoms: Minor bloating, breast tenderness, cravings
  • What helps:
    • Stay hydrated
    • Support liver detox (cruciferous veg, bitter greens)
    • Balance meals with protein and healthy fats

🌘 Luteal Phase (Days 17–28)

  • Hormone levels: Progesterone rises (and falls if no pregnancy)
  • What happens: Slower gut motility, increased gut sensitivity, changes in appetite and cravings
  • Common symptoms: Bloating, constipation, cravings, mood swings
  • What helps:
    • Focus on blood sugar balance (protein + fat at every meal)
    • Eat warm, cooked meals to reduce bloat
    • Gentle exercise and early nights

Why This Matters for Gut Healing

If you’re only looking at food as the trigger, but your symptoms flare at the same time every month, it’s time to zoom out.
Gut symptoms that appear around ovulation or before your period may be driven more by hormone shifts than food intolerance.

That means healing your gut requires:

  • Understanding your cycle
  • Supporting both digestion and hormonal balance
  • Tracking patterns and adjusting your nutrition and lifestyle accordingly

How I Help Clients Sync Gut Healing with Their Cycle

Inside my 1:1 coaching, we don’t just address symptoms—we work through the rhythms of your body.

Together, we:
✅ Track your cycle and symptom patterns
✅ Adjust nutrition and supplements by phase
✅ Support liver and gut detox pathways
✅ Reduce hormonal bloating and gut flare-ups
✅ Build sustainable routines that adapt throughout the month

Ready to Work With Your Body (Not Against It)?

If you’ve been stuck in cycles of restriction and reaction, it’s time for a smarter, more personalised approach.

👉 Book your free discovery call here
Let’s uncover the root cause of your symptoms—so you can feel good all month long.