PMS: How Gut Balance Relieves Symptoms

The menstrual cycle is a natural process that involves hormonal fluctuations and affects several areas of women's health, including the bowel . Changes such as constipation and diarrhea are common during this period, and often arise without realizing that the bowel is directly related to PMS symptoms.

But the good news is that a balanced gut can help (a lot!) reduce these discomforts. Let's understand how.

During the menstrual cycle, estrogen and progesterone levels fluctuate significantly, directly affecting bowel function. In some phases, bowel movements slow down (causing constipation and bloating); in others, they accelerate (as occurs in some cases during menstruation).

These changes are natural, but you can make all the difference in keeping your gut balanced and relieving PMS symptoms.

The gut is home to trillions of microorganisms that make up the gut microbiota. It's essential for digestion, nutrient absorption, vitamin production, and estrogen metabolism. A balanced gut helps the body eliminate excess estrogen efficiently, which can contribute to more regular cycles and milder premenstrual symptoms.

When this microbiota is out of balance (what we call dysbiosis), estrogen elimination is impaired, which can worsen bloating, irritability, acne, and even cramps.

If your bowels tend to feel a bit “lazy” before your period, these tips may help:

• Include more fiber in your diet : fruits with skin, vegetables, legumes and whole grains regulate intestinal transit;
• Drink plenty of water, hydration is essential for good bowel function;
• Get moving: regular physical activity stimulates bowel movements;
• Avoid ultra-processed foods: excess sodium and fat contribute to bloating and fluid retention.

Fiber is essential for keeping your gut functioning properly. It feeds the good bacteria in your gut, facilitates the elimination of toxins, and helps regulate hormones.

Probiotics, in turn, are live microorganisms that strengthen the intestinal microbiota and help improve digestion, immunity and mood – factors that directly influence well-being during PMS.

Include foods such as:

• Natural yogurt;
• Kefir;
• Kombucha Sauerkraut, kimchi and other fermented preserves;
• Probiotic supplements (with professional guidance).

Some foods can harm your gut health and intensify PMS symptoms.

See what is best to avoid or reduce:

• Excess sugar: feeds bacteria and increases inflammation;
• Fried foods and saturated fats: overload the intestines and liver;
• Processed meats: such as sausages and cold cuts;
• Soft drinks: rich in sugars and chemical additives;
• Artificial sweeteners: such as aspartame and sucralose;
• Gluten (in cases of sensitivity): can worsen intestinal dysbiosis;
• Low fiber in the diet: This hinders proper intestinal function. To maintain balance, it's important to reduce or avoid it.

Our body is an intelligent system, and our gut has a lot to say about our balance. Taking care of our gut health goes far beyond digestion: it has a direct impact on our physical, emotional, and hormonal well-being.

If you want to experience your menstrual cycle with more ease, fewer symptoms, and a greater connection with your body, start by taking care of your gut. With small changes to your diet and lifestyle, you can transform PMS into a much calmer and more welcoming phase.

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