Canada 
Alberta 
British Columbia 
Manitoba
New Brunswick 
Newfoundland Labrador 
Nova Scotia 
Ontario 
Prince Edward Island 
Quebec 
Saskatchewan 
United States 
Belgium
France 
Italy 
Switzerland
Elsewhere
Elsewhere
×
Elsewhere
Elsewhere
Hormones, Menstruation and IBS Symptoms
What can you do to improve the situation?
First of all, it could be helpful for you to analyse the link between your menstruation cycle and your digestive symptoms. By keeping a diary you can more easily see a link if there is one to make.
1. Eat a low-FODMAP diet:
Even if before and especially during menstruation your motivation to move may be lowered, it is still important to stay active. If you wish, you could opt for gentler activities, such as yoga, walking, or swimming, but in any case, keep physically active. In addition to helping you better manage your stress, these activities can also help speed up your transit or reduce your digestive symptoms such as constipation or gas.
2. Get moving
Even if before and especially during menstruation your motivation to move may be lowered, it is still important to stay active. If you wish, you could opt for gentler activities, such as yoga, walking, or swimming, but in any case, keep physically active. In addition to helping you better manage your stress, these activities can also help speed up your transit or reduce your digestive symptoms such as constipation or gas.
3. Eat enough fiber
Whether you have constipation or diarrhea, fiber can help you regulate your transit. Choose foods that are high in fiber but low in FODMAPs.
4. Stay well hydrated
Make sure you drink enough to allow the fibers you consume to do their job effectively. Fiber needs vary depending on age, gender, temperature or physical activities. Aim for about 1.5L to 2L of water per day. If you want a personalised recommendation or aren’t sure if you are meeting your water needs, talk with your doctor or dietitian about it.
5. Find tips to help relieve your symptoms
To reduce your bloating and digestive pain, you may want to try peppermint herbal teas or peppermint capsules (IB Guard). In order to reduce your gas you could take tablets containing simethicone at meals (Gas-X and Phazyme are the most well-known brands). Finally, you might opt for digestive enzymes if you think fructose, lactose or galactans are one of the causes of your discomfort.
It’s true that your digestive problems can potentially be exacerbated by hormonal changes. Therefore, to better your odds of success at getting through these hormonal fluctuations, it is important to choose lifestyle habits that are good for you.
If you would like to be supported during the implementation of these healthy lifestyle choices, our weekly menus are adapted to your needs and our specialized dietitians are at your disposal to help you along the way.
Sources :
1- Fodmapeveryday. ‘’IBS & Periods – How Does Your Period Impact Your Gut?’’ [Online] https://www.fodmapeveryday.com/ibs-periods-how-does-your-period-impact-your-gut/ (accessed March 2021)
2- Fodmapeveryday. ‘’Hormones & IBS: Strategies to Improve Hormone Induced IBS Symptoms’’ [Online] https://www.fodmapeveryday.com/hormones-ibs-strategies-to-improve-hormone-induced-ibs-symptoms/ (accessed March 2021)
3- Mulak, A., Taché, Y., & Larauche, M. (2014). Sex hormones in the modulation of irritable bowel syndrome. World journal of gastroenterology: WJG, 20(10), 2433.
4- Heitkemper, M. M., & Chang, L. (2009). Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome?. Gender medicine, 6, 152-167.
Author
Jennifer is a Registered Dietitian graduated from the University of Montreal in December 2018 and is a member of the Ordre professionnel des diététistes du Québec (OPDQ). She believes that the quality of our food choices has a direct impact on our health and energy level. Her goal? To help people improve the quality of what they put in their plates, for their better well-being and greater pleasure.
Leave a Reply