What to Eat for Diarrhea and Stomach Upset During Your Period: Nutrition Tips

Some months, your period arrives exactly as you expected. You prepare yourself for the cramps, for your mood swings, and cravings. Then something else surprises you. You start to feel sick to your stomach. You have to rush to the bathroom a lot. Even your favorite foods don't sound good to you.

Now you're not thinking "What’s causing me the cramps?" You're more worried, about finding something to eat that won't make your stomach worse. A lot of women get digestion problems before or when they are having their period like:

• Diarrhea during their period
• Feeling bloated
• Feeling sick to their stomach
• Getting stomach cramps
• Or just feeling really bad in their stomach..

The thing is, women do not usually talk about these things, with other women so a lot of women do not know what is going on with their bodies when they have diarrhea during their period and other problems.

Imagine waking up on your first day of your period with your an important presentation, a family gathering, or a long day at university. You skip your breakfast because your stomach feels unsettled to you, hoping it will improve. Your energy drops you do not feel hungry and eating becomes a thing to do.

It is frustrating because your body needs food when you are feeling this way. Your digestive system does not want to work with you. The truth is that your digestive system and your menstrual cycle are connected to each other in ways that you may not know about. Hormonal changes that happen during your cycle can really affect your digestive system.

You will not have to try a lot of things to see what works. When your stomach is upset your body is not telling you to stop eating it is telling you to eat foods that will help it feel better.

Why Do You Get Diarrhea and Stomach Upset During Your Period?

Do you sometimes find yourself asking why your digestion gets out of whack at the start of your period? If that’s so, then you’re not making things up. Period diarrhea is one of the more common experiences among women getting their period.

The Role of Your Hormones and Prostaglandins

One of the factors that causes you to have diarrhea during your period includes the secretion of your hormone-like substances referred to as prostaglandins, but they are not really hormones.

They assist in contracting the muscle wall of your uterus so that it can shed off its lining during your periods. Even though this whole process is perfectly fine for you, prostaglandins do not always confine themselves to working in the uterus only. 1

They may sometimes work on the muscles of your intestines, making the digestion process in your intestines faster than it should be in the absence of these chemicals. This means that your body will have no enough time to absorb the water in the fecal matter, thus resulting into diarrhea in you.

The quantity of prostaglandins differs from one woman to another. If you are a woman with strong menstrual cramps, then you are likely to develop some gastrointestinal symptoms since you are expected to have high quantities of prostaglandins affecting both uterus and your gut.

Sometimes stress also cause digestive issues, so you should also keep an eye on it. I write a detailed blog on why our emotions affect our gut health, and how to get rid of it. You can check out this!

Is Period Diarrhea Normal or a Sign of Something Else?

A little bit of diarrhea for a few days at the beginning of your periods is normal for women. In case your symptoms get better as your menstrual flow progresses and do not affect you too much, it may be because of the natural changes in the hormone levels that take place during menstruation.

But if you have diarrhea that is very bad, symptoms for more than a few days, blood in stools, fever, dehydration, or stomach troubles that happen every month along with the terrible pelvic pain then you should see your doctor.

There could be some serious conditions like Endometriosis, 2 Irritable bowel syndrome, inflammatory bowel disease, infection, or food intolerances that may cause your stomach upset. This should not be ignored.

What to Eat for Diarrhea During Your Period

When your stomach is upset it is really tough to decide what you want to eat. You might think that not eating all is a better idea for you. The thing is, your body still needs food and water to feel better.

Eating when you have diarrhea during your period is not really about eating foods. It is about eating foods that're easy on your stomach. It is, about helping your body get the things it needs when you are losing them.

Gentle Foods That Are Easy to Digest (BRAT Diet)

When you are suffering from period diarrhea or stomach problems during your menstrual cycle, you can opt for bland and low-fat foods as they will soothe your digestive system.
Some of the options are:

• White rice without any spices
• Bananas
• Applesauce
• Toast without anything on it
• Oatmeal without anything added to it
• Potatoes that have been boiled or mashed without adding any butter and cream to them
• Crackers without any seasoning
• Soft-boiled or steamed carrots
• Vegetable or chicken broth
• Noodles and pastas without anything added
• Chicken boiled or baked without the skin on it
• Eggs scrambled or boiled

The above types of food consist of simple carbohydrates which can be easily digested. 3 Bananas and oatmeal also contain soluble fiber and they will absorb water in your intestines and help in making stool firm once the diarrhea gets cured.
Instead of having one big meal, you can have five or six smaller meals in a day. Also, eating slowly and chewing properly makes the process of digestion easier.

Protein Sources That Are Gentle on Your Stomach

Proteins are most important for your recovery and also improving your immunity. But, during your period diarrhea, if you consume foods high in proteins, with rich seasoning, or that have been fried might cause difficulties to you when digesting. Therefore, consider preparing your protein-containing dishes in less harsh ways.
Some examples of gentle proteins are:

• Chicken without skin boiled or baked in the oven
• Fish steamed or baked
• Boiled eggs or scrambled eggs
• Tofu
• Peanut butter without salt you can take and in small amounts if your stomach tolerates it
  You will get the nutrients you need from these foods. They will not upset your stomach because they do not have fat or spices.
• You can eat yogurt with cultures if you are not bothered by lactose or if you do not have any allergies to it.
  These foods give you the nutrients you need. These foods are easy on your stomach. The reason is that they do not have any fat or spices in them. Eating proteins with carbs like rice or toast makes a meal for you. Proteins and carbs, like rice or toast are a combination. This helps keep your energy level steady.
  Even if you only eat a little or don't feel like eating much any food is better, than none. It all. Helps your body.

Why Hydration Matters For You More Than You Think

People often assume that diarrhea involves frequent bathroom visits.. However, the main concern is the loss of fluids and essential electrolytes such as sodium and potassium that play crucial roles in maintaining your proper muscle function, fluid balance and regular bodily processes.

In case of their substantial losses, one may feel exhausted, have headaches, suffer from a dry mouth, suffer from muscle cramps, and notice that one's urine is dark yellow. Since a girls body goes through changes during her period adding dehydration, to that makes her feel even more tired.

When a girl has her period her body changes a lot. If she does not drink water she will feel tired and dizzy and sick. It is an idea for girls to drink water often instead of waiting to feel thirsty. The stomach handles sips of water better than a lot of water, at once.

Water, Oral Rehydration Solutions, and Herbal Teas

When you have diarrhea you should drink water first. This is because plain water helps replace the fluids that you lose when you have diarrhea. It is an idea to keep a water bottle with you and take small sips of water all day long especially if you are going to the bathroom a lot.

It is advised that one carry a water bottle at all times. In case of severe and chronic diarrhea, you should consider using an oral rehydration solution. An oral rehydration solution is also called an ORS. The thing is that ORS contains the mixture of water, electrolytes and glucose, which allow to replace lost fluids better than plain water. 4 I mentioned recipe below, you can make out it easily at home: (Note: Whenever available, commercially prepared oral rehydration solutions are generally preferred because they contain carefully balanced amounts of electrolytes and glucose.)

The use of oral rehydration solution can be very helpful if you experience difficulties with restoring fluids. Hot herbal infusions may be effective in case of stomach upset. Such kinds of drinks as ginger and peppermint tea can be prescribed. The point is that these types of teas are free of caffeine.

In addition, you may also drink broth. This may help you to restore lost fluids as well as replenish your body with sodium. There is no definite drink, which can treat your period diarrhea.

Drinks to Limit Until Your Digestion Settles

There are drinks that could either upset your digestive tract or cause aggravation of diarrhea. Hence, it is necessary for you to avoid them until you get relief from this condition. These include:

• Beverages like coffee and those containing caffeine as it can act as a stimulant on your bowels.
• Alcoholic drinks, since they can cause dehydration in some cases.
• Soft drinks and energy drinks as an excessive intake of sugar can cause worsening of diarrhea in some cases.
• Highly sweetened fruit juices as they may attract more water into your intestinal tract.
• Drinks based on milkshakes and those with fats.

Foods to Avoid During Period Diarrhea

Spicy and Greasy Foods

Whereas spicy curries, fried foods, or fast food may appear more tempting when you are on your period, such foods may prove difficult for digestion in view of having an irritated digestive tract.

Some people get upset stomachs from spices. This is because spices can make the digestive tract feel even worse. Fats are also a problem because they take a time to digest and that can make you feel sick to your stomach.

You should try baking, grilling, boiling and steaming foods with little oil as possible. This will help you feel better. When your digestive symptoms like spices and fats are gone then you can go back to eating like you normally do with spices, like spices and fats. 5

Sugary Foods and Artificial Sweeteners

A lot of women get a desire for sweet things when they have their period. Eating too much sugar can give them more stomach problems. Things like processed foods, soda and candy give you energy fast.

They do not have a lot of good stuff in them. Some sweet things, like sugar gum, candy and drinks have artificial sweeteners like sorbitol, 6 mannitol and xylitol in them. These sweeteners can make your body hold onto water in your intestines. Can cause you diarrhea or make your stomach feel bloated.

Some people are temporarily more sensitive to dairy products, beans, onions, cabbage, broccoli, highly processed foods. So, it is better to avoid them in your diet for these days. The goal isn't to fear food—it's to understand your body's unique responses to different foods.

Keep a Menstrual Food and Symptom Journal

Your menstrual cycle can tell you a lot about how your body's doing with food and digestion. It is an idea to keep a small notebook where you write down what you eat how much water you drink how you are feeling and when you get your period.

After a months you might see that some foods make you feel good and others always make you feel bloated or give you diarrhea. This information is about you and can help you decide what to eat and what to talk to a doctor about if you need to.

Common Myths About Period Diarrhea and Nutrition

Myth #1: You Should Stop Eating

Your menstrual cycle is able to tell you many useful things about your digestive Your body may feel that you do not have enough energy and nutrition due to not eating anything at all. You should start writing a small journal of your diet.

Myth #2: Dairy Is Always Bad

The popular notion is that all people need to stop having dairy products while suffering from diarrhea, but this may not be applicable to everyone. There are some women who become transiently intolerant to certain dairy products like whole milk or cream.

Myth #3: Coffee Helps Everyone Feel Better

Coffee is an important part of the day for many people, but drinking it can feel soothing when the day is not going well. On the other hand, caffeine stimulates the intestine and can cause people to have to go to the washroom more often.

🌸 If this guide was useful, to you then you should save it for later. Share it with someone who needs a more comfortable period. The guide can really help people have a comfortable period so share the guide with someone who deserves a more comfortable period.