Thandeka Angela, Registered Dietitian, ZW
Did you know that on average, a woman experiences menstruation for seven years in her
entire lifetime? There are an array of symptoms associated with periods, including a change in bowel habits. Have you ever wondered why it seems that your bowel habits shift around that time of the month? In this post, we will explore why this change occurs and how food can improve some of these symptoms.
Why does my stool change during my period?
During your period, the body produces and secretes various hormones or chemical
compounds that have varying effects on the body. One of these compounds is called
prostaglandin and it is responsible for pain and inflammation, and in the case of
menstruation, they instigate uterine wall contractions. This is essential for releasing the
uterine lining which is what is known as menstruation or period. Some individuals produce
more prostaglandins than others. The excess prostaglandins make their way through the
bloodstream and to the gut where they cause the bowel to contract which can cause
diarrhoea and painful abdominal cramping, or as you may know it, ‘period poop’.
Tips to improve these symptoms:
1. Include more fibrous foods in your meals. Specifically: soluble fibre. Soluble fibre
attracts water which helps to bind stool making it easier to pass. Foods with soluble
fibre include oats, nuts, bran, pulses such as beans and lentils and fruits such as
oranges and apples.
2. Reduce consumption of saturated fats and trans fats. These types of fats are
found in animal products such as red meats, processed meats like bacon or
sausages, deep-fat fried foods and some baked items made from margarine or
butter. Saturated and trans fat contribute to the formation of pro-inflammatory
prostaglandins which may worsen cramps and loose stools.
3. Add healthier fats to your meals. Omega-3 fats are naturally anti-inflammatory and
may be beneficial in reducing cramping. If possible, extra virgin olive oil in your
cooking, and regularly eat oily fish such as tuna, pilchards or salmon. Nuts and seeds
such as almonds, peanuts and sunflower seeds are a source of healthy fats.
4. Drink enough water. With any change in the intake of fibre in your diet, it is
important to increase the amount of water you consume as well. Hydration is vital for
healthy bowel movements.
5. Reduce caffeine intake. Coffee has laxative properties which when coupled with an
excess of prostaglandins may exacerbate diarrhoea. It is also a stimulant, which may
lead to increased feelings of anxiety and irritability or cause insomnia.
Okay, but why do I get cravings?
You may experience cravings for certain types of foods that may bring you comfort, such as starchy or carbohydrate-based foods. There may be an explanation for this. Oestrogen and progesterone are hormones secreted in the body that are responsible for regulating
serotonin. Carbohydrates are a source of tryptophan which is a precursor of serotonin. So,
cravings that lead to an increase in carbohydrate intake may be the body’s attempt to boost mood by increasing the body’s serotonin levels.
Experiencing these cravings does not make you a bad or unhealthy person, in fact, it is
normal and might be the body’s way to signal for something that it needs. Indulging once in a while will not derail your health, however, there are some things that you may be able to do to curb the cravings or select a better alternative when you find yourself reaching for your favourite snack.
Tips to curb cravings:
1. Enjoy balanced meals. It is important to ensure that you have three balanced meals
with some snacks if needed. Complex carbohydrates such as brown rice and sweet
potatoes will give you a slow release of energy and aid in blood sugar regulation. Pair
that with healthy fats and lean protein with a side of veggies and you will be satiated
until your next meal time.
2. Snack better. If you find yourself feeling snacky and in need of something salty, try
switching out that bag of potato crisps with a homemade cheese board with crackers,
biltong and cheese. For that sweet tooth, you can make nut butter date balls, a
smoothie bowl or crumble you favourite cookies in some plain yoghurt with berries or
a fruit of your choice.
3. Go for dark chocolate. Yes, you read that right! Dark chocolate contains
antioxidants which reduce inflammation-induced pain caused by prostaglandins.
Additionally, it is a source of magnesium, an essential mineral which aids in muscle
relaxation and reducing pain.
4. Get enough sleep. Sleep hygiene is important all the time and not just when you are
on your period! Sleep-deprived individuals experience an increase in the hormone
ghrelin, which may lead to more hunger and less feelings of satiety.
In a nutshell, excellent nutrition can alleviate period-induced pain and diarrhoea. This can be done by including a variety of lean proteins, healthy fats and complex carbs in regular meals throughout the day. Be sure to stay hydrated and get enough sleep too. If you experience debilitating symptoms, get in touch with your healthcare provider for personalised care.
Thandeka Angela is a Zimbabwean Stellenbosch University-trained Registered Dietitan. This resource was created for educational purposes only and cannot replace individual assessment by a qualified healthcare professional.
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