Gut Health and Hormones: Why You Get “Period Poops” and Bloating

We’ve all been there — googling “why am I getting period poops?” or “why do I bloat during my period?” The truth is, it’s not just you. Your gut and hormones are constantly communicating, and that connection has a big impact on how you feel throughout your cycle.

How Your Gut Affects Hormones

Your gut microbiome plays a huge role in hormone balance — especially when it comes to oestrogen. Certain gut bacteria can actually recycle oestrogen, switching inactive forms back into active ones. Pretty amazing, right?

Your gut also helps remove excess oestrogen from the body. That’s where fibre becomes your best friend (it’s my Roman Empire, honestly). Fibre supports healthy digestion and helps keep hormones in check by promoting balanced oestrogen levels.

Because of this close relationship, it’s no surprise that hormonal issues and gut problems — like bloating, constipation, or diarrhoea — often go hand in hand.

How to Support Your Gut and Hormones Naturally

So what can you do to support your gut and feel more balanced? Don’t worry — I’m not about to suggest restrictive dieting or cutting out chocolate (absolutely not my MO!).

Instead, focus on small, smart tweaks to your diet:

• During your period, try not to eat large amounts of fruit in one sitting — too much fructose can trigger those dreaded period poops.

• Aim for at least two portions of fruit per day, though — studies show this can actually help reduce period pain.

• Prioritise fibre-rich foods, plenty of water, and balanced meals with whole grains, vegetables, and protein.

Remember, every woman is different, and what works for one person may not work for another. But the more we tune into how our hormones and gut interact, the easier it becomes to work with our bodies — not against them.

Let’s Keep the Conversation Going

Have you noticed your hormones talking to your gut? You’re definitely not alone. Head over to KN’s Instagram to see when I’ll next be talking about gut health and hormones in Edinburgh — and join the conversation!

Work With Me 1-to-1

If you want personalised guidance to balance your gut and hormones, my 1-to-1 packages are designed to help you feel better during your cycle without restrictive diets or gimmicks. Together, we’ll create a plan that works for your body, your lifestyle, and your goals.