For many women with Irritable Bowel Syndrome (IBS), hormonal fluctuations can significantly influence symptoms. These hormonal shifts, especially during the menstrual cycle, often worsen digestive issues like bloating, constipation, or diarrhoea.
Understanding how hormones affect IBS can help women manage their symptoms more effectively.
How Hormones Affect IBS
Hormones such as oestrogen and progesterone play a major role in regulating digestion. Throughout a woman’s menstrual cycle, these hormones fluctuate, affecting gut motility and sensitivity.
In the second half of the cycle (luteal phase), progesterone levels rise, slowing digestion, which may lead to constipation. Women with IBS-C (constipation-predominant IBS) often find their symptoms worsening during this time.
As progesterone drops and oestrogen rises just before menstruation, women with IBS-D (diarrhoea-predominant IBS) may experience more frequent bowel movements, diarrhoea, or bloating.
Hormonal changes also heighten gut sensitivity, making women more prone to cramping and discomfort.
Tips to Manage Hormonal Impacts on IBS
While hormones are beyond control, women can take steps to reduce their impact on IBS:
- Track Symptoms Alongside Your Cycle
Tracking your IBS symptoms throughout the menstrual cycle can reveal patterns. Noticing when symptoms flare can help you prepare by adjusting your diet and lifestyle around these times.
- Eat a Low FODMAP Diet
A low FODMAP diet can help manage digestive issues exacerbated by hormonal shifts. By eliminating fermentable carbohydrates, this diet reduces bloating and gas, particularly during more sensitive phases of the menstrual cycle.
- Stay Hydrated
Drinking enough water can help manage constipation associated with rising progesterone levels. Aim for at least eight glasses of water per day to keep digestion regular and reduce bloating.
- Exercise Regularly
Physical activity, such as walking, yoga, or swimming, can stimulate bowel movements and ease IBS symptoms. Exercise also reduces stress, which is linked to both hormonal changes and IBS flare-ups.
- Manage Stress
Stress can worsen IBS symptoms and hormonal fluctuations. Relaxation techniques like meditation, deep breathing, or even mindfulness can help alleviate stress and, in turn, reduce gut sensitivity during hormonal shifts.
- Talk to a Healthcare Provider
Getting some personalised advice for you and your cycle can regulate hormone levels and reduce IBS flare-ups.
Conclusion
Hormonal fluctuations, particularly during the menstrual cycle, can significantly influence IBS symptoms in women.
By recognising how hormones impact digestion and using strategies like symptom tracking, a low FODMAP diet, regular exercise, and stress management, women can better manage their IBS.
Consulting with a healthcare provider may also offer relief for those with more severe symptoms.
References
- Heitkemper, M. M., & Chang, L. (2009). Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome? Gender Medicine, 6(1), 152-167.
- Adeyemo, M. A., Spiegel, B. M., & Chang, L. (2010). Meta-analysis: Do irritable bowel syndrome symptoms vary between men and women? Alimentary Pharmacology & Therapeutics, 32(6), 738-755.
