Many people experience digestive changes in the days leading up to their period, and constipation is a common, yet often overlooked, symptom of premenstrual syndrome (PMS). While bloating, mood swings, and cramps tend to get most of the attention, irregular bowel movements can also impact comfort, energy, and overall well-being.
Hormonal fluctuations are the main drivers behind PMS-related constipation. In the luteal phase (after ovulation and before menstruation), levels of progesterone rise. Progesterone has a relaxing effect on smooth muscles throughout the body, including those in the digestive tract. This relaxation slows intestinal motility, making bowel movements less frequent and stools harder.
Additionally, changes in serotonin levels during PMS can influence gut function. Since serotonin plays a key role in both mood and intestinal activity, shifts in this neurotransmitter can contribute to digestive sluggishness.
Other PMS-related factors that can worsen constipation include:
While PMS can temporarily slow digestion, other factors may also play a role:
Herbal medicine offers gentle, effective options to support bowel regularity while addressing PMS symptoms. Some approaches include:
Marshmallow root (Althaea officinalis) gently coats and soothes the digestive tract, helping soften stools.
Plantain leaf (Plantago lanceolata) supports healthy intestinal function and can encourage gentle elimination.
Chamomile (Matricaria recutita) relaxes digestive muscles, easing bloating and cramping.
Calendula(Calendula officinalis) supports digestion and soothes the gut lining.
Ginger stimulates digestive flow and reduces bloating.
Fennel and Mint ease cramping and promote regular bowel movements.
Chaste tree (Vitex) helps modulate progesterone and estrogen balance, indirectly reducing constipation linked to high progesterone levels.
Dandelion root supports liver function and gentle detoxification, improving digestive efficiency.
Tip: Many of these herbs are blended together in Apotheka’s Gut Harmony Tea, a gentle and soothing formula designed to support digestion, ease PMS-related constipation, and promote overall gut balance.
Enjoying a warm cup of Gut Harmony Tea is one of the easiest ways to support your digestion during PMS. Sipping the tea throughout the day, paired with hydration, gentle movement, and fiber-rich meals, can help ease constipation and discomfort naturally.
Constipation during PMS can be uncomfortable, but with gentle support, it doesn’t have to disrupt your cycle or your life. Along with herbal support from Gut Harmony Tea, simple self-care practices can make a big difference:
Herbal support, mindful nutrition, and gentle lifestyle practices work together to make PMS-related constipation easier to manage. At Apotheka, we craft our teas and herbal blends to support your body naturally, so you can feel grounded, balanced, and comfortable throughout your cycle.
Try Gut Harmony Tea: A soothing herbal blend formulated with marshmallow, chamomile, calendula, and plantain to gently support digestion, ease PMS-related constipation, and promote overall gut harmony. Pair it with hydration and movement for best results, and enjoy the gentle relief it brings during your cycle.
For personalized support, you can also book a consultation to explore tailored herbal and nutritional strategies to keep your digestion smooth and your hormones balanced all month long.
Written by Megan
Megan is a holistic nutritionist and a graduate of a renowned 3.5-year clinical herbal medicine program. At Apotheka Herbal in Victoria, BC, she blends rigorous education with a partnership-based approach to wellness. Whether through custom tinctures or private consultations, Megan works alongside you to navigate your health journey with precision and care.
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