Navigating Digestive Health: Understanding Constipation and Stool Health for Women

Let’s talk about something that doesn’t come up often over coffee with friends but is on every woman's mind at some point—digestive health, that includes constipation, period poop, and bloating. Whether you’re juggling the demands of new motherhood, managing a busy career, or keeping up with your fitness goals, you might find that your digestion, particularly regularity, doesn’t always cooperate. As a nutrition professional and a woman myself, I've had my share of conversations with women in their 30s and beyond, and I know this is a topic we all deal with. So let’s dive into it, ladies—because it’s time to make stool health part of our wellness routine!

Why Stool Health Matters for Women

Digestion plays a massive role in how we feel every day. For many women, hormones, lifestyle changes, and sometimes just stress can throw things out of whack. Bloating, discomfort, and that dreaded feeling of being “backed up” can really affect our quality of life. It’s not just about comfort, either—our gut health impacts everything from our immune system to our mood.

What is Constipation, Really?

If you’ve ever gone a few days without "going", felt like it took forever, or, worse, felt uncomfortable afterward, you’re not alone. Constipation is super common and can mean different things for each of us. In general, it’s defined by infrequent, hard-to-pass stools or a sensation that everything didn’t quite “move out.”

Some of the most common triggers include:

Hormonal shifts (think monthly cycles, pregnancy, menopause)
Diet and hydration (not enough fiber, water, or maybe just too many starchy snacks!)
Lifestyle factors (like stress or not moving enough)

Hormones, Period and Your Poop

Research shows that 73% of women experience some gastrointestinal symptoms (that’s stomach/bowel-related symptoms) both before and during their period. That includes constipation and diarrhea.
Yeah, you read that right. While you might find it uncomfortable (and even a little gross), if you find that your poop seems to change in sync with your cycle, rest assured — you’re not the only one.

Why Might You Poop More on Your Period?

Ever noticed that you tend to poop more when you’re on your period? There’s a reason for that, and it has to do with prostaglandins. Prostaglandins are fatty acids that help your uterus contract and sheet its lining, causing the bleeding we know as period.
When your period begins, your body releases prostaglandins. But these prostaglandins don’t just stay in the uterus. They can also affect your digestive tract, making the muscles in your intestines more active. This can lead to more frequent trips to the bathroom or even looser stools, especially around the start of your period. It’s all thanks to those busy prostaglandins working overtime!

Why Do Some People Get Constipated on Their Period?

On the other hand, some of us experience the opposite—feeling a bit “backed up” when our period rolls around. Hormones play a big part here, too. Right before your period, progesterone levels rise, which can slow down the movement of food through your digestive system, potentially causing constipation.

Estrogen also has a role. In the earlier part of your cycle, higher estrogen levels can cause your intestines to absorb more water from your stool, which can make it harder and more challenging to pass. So if you’re dealing with constipation around your period, your hormones may be the culprit.

What’s Normal for Period Poop?

Period poop can be... unpredictable. Some people notice more frequent bathroom trips, others experience constipation, and sometimes, the look, smell, or texture of your poop might even change. Everyone’s experience is different, and while there’s no single “normal,” it’s common for your bathroom habits to shift with your cycle.

Your diet can also make a big difference. During your period, cravings for sweet or fatty foods are pretty common (hello, chocolate and chips!), and these foods can affect your digestion, too. So, if you’re curled up with a treat and a heating pad, know you’re not alone—many of us feel the pull of those cravings right before or during our period.

Besides your hormonal shifts, other things such as exercise, caffeine, and your diet impact your need to use the restroom.

Lifestyle Factors

Why You Might Feel the Urge After an Intense Workout

Ever notice you suddenly need to go right after a challenging workout? That urge often comes from increased blood flow and physical movement stimulating your gut muscles.
Movement really helps digestion; it's like a wake-up call to our intestines. So if you can sneak in a workout, or even just a gentle walk or stretch, it can do wonders.

Caffeine and Stool: The Perks and the Pitfalls

Ah, caffeine—the morning ritual many of us rely on! But there’s a reason coffee gets our digestive system moving. Caffeine stimulates muscle contractions in the intestines, which can prompt the need to go, sometimes quickly. However, too much caffeine can irritate the gut lining, leading to cramping or even diarrhea for some. If you notice caffeine makes you uncomfortable, consider cutting back or pairing it with a balanced meal to ease its effects.

Stress, The Silent Disruptor

Our guts are incredibly responsive to stress. If you’ve ever noticed that stress can either, well, “clog things up” or have the opposite effect, you’re definitely not alone. Did you know that stress can change your microbiome?
Another reason why gentle movement (especially outside) is a great way to help you relieve stress- mentally and physically.

Nourishing Your Gut: Dietary Tips

Your gut microbiome changes throughout your life. And gut health is especially relevant for women. One way to support gut health and digestion is our diet.

Try adding some of these to your meals:

Fiber-rich foods like raspberries, avocados, oats, legumes such as lentils or black beans. Our guts need fiber and lots of water to keep things moving.
Aim for at least 30g of fiber per day, to support a healthy stool, and prevent other diseases such as cardiac diseases, stroke or type 2 diabetes.
Hydration, hydration, hydration! Stay hydrated. But choose wisely. Drink plenty of water but keep in mind that caffeinated drinks, alcohol or artificial sweeteners can make stools loose.
Probiotics found in foods like yogurt, kefir, sauerkraut, and kimchi help maintain healthy gut bacteria.

Consistency and Comfort: What to Look For

Let’s talk about what “healthy” stool actually looks like.

Ideally, stools should be smooth, sausage-shaped, and easy to pass. You want it to be 3 or 4 on the Bristol Stool Chart. They shouldn’t require straining or cause any pain. If you find your stool is consistently hard or lumpy, it’s likely a sign that you need more hydration and fiber. Pain is a red flag—if passing stool is uncomfortable, it’s a good idea to check in with your doctor to rule out any underlying issues.

Beyond Diet: Lifestyle Tips for Healthy Digestion

Our bodies need more than just the right foods for a healthy digestion rhythm. Here are a few more lifestyle changes that make a difference:

Find ways to relax: Whether it’s a quick breathing exercise, some yoga stretches, or five minutes of mindful focus, stress management is key.
Make movement a part of every day: It doesn’t need to be intense—just consistent.
Sleep matters: Good sleep can help digestion run more smoothly. Easier said than done, I know, especially if you have little ones, but any small improvements in your sleep routine can help.

When to Seek Help

Most of the time, adjusting our diets and routines can make a world of difference. But if you’ve been feeling persistently uncomfortable or experiencing severe pain, it might be time to chat with a healthcare professional. Chronic constipation can sometimes signal underlying issues that deserve a closer look.

Closing Thoughts: Let’s Embrace Our Gut Health

Digestive health is just as vital as any other wellness habit. Embracing it can help us feel better, be more comfortable, and enjoy a better quality of life. So here’s to making gut health a regular part of our self-care routines—let’s get comfortable talking about the things that make us feel good from the inside out!