Probiotics Can Ease Period Digestive Issues and Cramps

The Benefits of Taking Probiotics During Your Period

Your menstrual cycle brings along many changes, including alterations in gut health and microbiome composition. Some women experience digestive issues like bloating, constipation or diarrhea during their period. Probiotics may help provide relief by balancing gut bacteria.

How Your Period Impacts Gut Health

Hormonal fluctuations during the menstrual cycle can affect gut function in various ways, including:

• Slowed transit time - Progesterone relaxes smooth muscle tissue, slowing food passage.
• Altered gut microbiome - Estrogen and progesterone levels shape bacterial composition.
• Increased gut permeability - Hormones loosen cell junctions, allowing substances to pass into blood.
• Bloating and fluid shifts - Hormones impact sodium and water balance.

These changes may worsen symptoms in those with underlying digestive issues like IBS or food intolerances. Some also experience loose stools or diarrhea during period onset.

Probiotic Benefits During Your Cycle

Taking probiotic supplements or consuming probiotic-rich foods during your period can provide multiple digestive benefits:

• Ease bloating - Probiotics like lactobacillus strains help break down estrogen to reduce bloat.
• Improve regularity - Probiotics increase motility and soften stool to relieve constipation.
• Crowd out bad bacteria - Beneficial probiotics inhibit pathogens that cause diarrhea.
• Strengthen gut barrier - Probiotics tighten cell junctions, reducing gut leakiness.
• Reduce inflammation - Probiotics decrease inflammatory cytokines and prostaglandins.

Choosing the Best Probiotic Supplements

If taking a probiotic supplement, select one with strains clinically shown to benefit menstrual issues like:

• Lactobacillus rhamnosus - Alleviates menstrual cramps and diarrhea.
• Bifidobacterium breve - Reduces bloating and pain.
• Lactobacillus plantarum - Lessens IBS symptoms.
• Lactobacillus reuteri - Improves bowel regularity.

Look for supplements with at least 10 billion CFUs and refrigerate after opening. Take on an empty stomach once daily for best absorption.

Probiotic Foods to Eat During Your Period

In addition to supplements, consuming probiotic-rich foods can support gut health. Try incorporating more of these into your diet leading up to and during your period:

• Yogurt - Choose plain, unsweetened yogurt with active cultures.
• Kefir - A tangy probiotic milk drink, available in dairy and non-dairy versions.
• Sauerkraut - Naturally fermented cabbage is teeming with probiotics.
• Kimchi - This spicy Korean side dish contains a variety of probiotic bacteria.
• Tempeh - Fermented soybeans that offer probiotics along with protein.
• Miso - Made from fermented soybean paste and rich in enzymes.
• Kombucha - A fizzy probiotic tea, but limit intake due to sugar content.

Managing Menstrual Digestive Issues

Along with probiotics, there are additional ways to manage period-related digestion troubles like diarrhea, constipation, cramps and bloating:

Adjust Your Diet

Dietary changes may provide relief:

• Eat smaller, more frequent meals.
• Limit excess fat, gas-producing foods, sugar alcohols.
• Increase fruits, vegetables, whole grains.
• Drink plenty of fluids like water or herbal tea.
• Reduce caffeine, alcohol and salt intake.

Stay Active

Light exercise helps regulate bowel movements and eases cramps:

• Take short, gentle walks.
• Try restorative yoga poses and stretches.
• Apply heating pad to relax abdominal muscles.
• Practice mind-body techniques like meditation, deep breathing.

Consider Medications and Supplements

Consult your doctor about additional ways to find relief:

• OTC anti-inflammatories for cramps and diarrhea.
• Fiber supplements to improve bowel regularity.
• Digestive enzymes to ease bloating and gas.
• Prescription birth control to lighten periods.

Track Your Symptoms

Monitoring symptoms daily can help determine triggers:

• Record diet, exercise, stress, and bowel habits.
• Identify cyclical patterns tied to menstrual cycle.
• Bring logs to your doctor to assess treatment options.

This personalized data can help you and your healthcare provider pinpoint effective ways to manage period-related digestive troubles.

Creating a Menstrual Care Routine

Your period doesn't have to dictate your comfort and activities for several days each month. Creating a self-care routine can help you take control.

Understand Your Cycle

Learn your unique menstrual patterns:

• Track start dates, length, flow, and symptoms each month.
• Identify consistent PMS signs to prepare in advance.
• Notice cycles irregularities to discuss with your doctor.

Adjust Your Schedule

Adapt your calendar proactively:

• Plan lighter exercise and social activities for your heaviest flow days.
• Block your calendar for extra rest or down time as needed.
• Arrange ways to avoid stressors if PMS magnifies anxiety.

Organize Supplies

Get your supplies ready ahead of time:

• Make sure pads, tampons, cups are fully stocked.
• Have preferred OTC meds, heating pads, teas on hand.
• Pack supplies so you're never caught off guard.

Pamper Yourself

Do small comfort rituals:

• Take warm baths and pamper with lotions.
• Indulge in favorite treats in moderation.
• Wear comfy clothes and curl up with hot beverage and book.
• Listen to soothing music and practice self-care.

Being prepared, adjusting your schedule proactively, and taking time to pamper yourself can help you take period symptoms in stride each month.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.