Cycle & digestion

The hidden connection: Hormones & gut health

Something that is often overlooked in women's health: Your sex hormones don't just affect your uterus and ovaries, they work throughout your body - especially intensely in your digestive system.

This is how your hormones affect your gut:

• Oestrogen and progesterone directly regulate the contraction and relaxation of your intestinal muscles
• They influence the absorption of water and electrolytes in the intestine
• They change the composition of your microbiome - the trillions of bacteria that colonize your gut
• They affect the perception of pain in your digestive organs
• Current research shows that these compounds are based oncomplex interactions between the hormonal and digestive systems.

Your cycle in detail: 4 phases, 4 digestion patterns

1st menstrual phase (day 1-5)

What happens hormonally:
The hormones estrogen and progesterone drop and prostaglandins are released.

Effects on digestion:

• Increased intestinal contractions due to prostaglandins
• More frequent bowel movements and even diarrhea
• Increased cramps in the abdomen and intestines
• Changed intestinal flora due to hormonal fluctuations

Your helpers in this phase:

Nutrition:

• Soluble fiber (oatmeal, bananas, apple)
• Warming foods such as chicken soup and ginger tea
• Easily digestible, nutritious food
• Foods rich in iron and magnesium

Movement:

• Gentle walks promote blood circulation
• Light yoga with a focus on the stomach and lower back

Additional tip:

A hot water bottle on the stomach can relieve cramps

2nd follicular phase (day 6-13)

What happens hormonally:
Oestrogen rises steadily, progesterone remains low.

Effects on digestion:

• Improved intestinal motility due to increasing oestrogen
• Higher energy levels and faster metabolism
• Increased absorption of nutrients
• Balanced, mostly stable digestion

Your helpers in this phase:

Nutrition:

• Colorful vegetables and fruit
• Pre- and probiotic foods for the intestinal flora
• Protein-rich diet to support follicle maturation
• Complex carbohydrates for sustained energy

Movement:

• Cardio training and strength exercises
• Dynamic forms of movement
• Dancing or other enjoyable activities

Additional tip:

Herbal teas with fennel and caraway support digestion

3rd ovulation phase (day 14-16)

What happens hormonally:
Oestrogen reaches its peak, LH spike, slight increase in progesterone.

Effects on digestion:

• Increased water retention in the tissue
• Slight slowing of the intestinal passage
• Possible feeling of fullness and flatulence
• Change in the bacterial composition in the intestine

Your helpers in this phase:

Nutrition:

• Swelling fibers such as psyllium husks and linseed
• Fermented foods (sauerkraut, kefir, kombucha)
• Fresh herbs to support digestion
• Easily digestible proteins

Movement:

• Moderately intensive exercises
• Stretching and flexibility training
• Exercises that activate the pelvis

Additional tip:

Gentle abdominal massage to support digestion

4th luteal phase (day 17-28)

What happens hormonally:
Progesterone dominates, oestrogen remains moderately elevated.

Effects on digestion:

• Slowed intestinal motility due to progesterone
• More frequent constipation and sluggishness
• Increased flatulence potential
• Stronger cravings, especially for sweets
• Increased sensitivity to certain foods

Your helpers in this phase:

Nutrition:

• Balanced mixture of soluble and insoluble fibers
• Magnesium-rich foods (nuts, seeds, dark leafy vegetables)
• Warm, steamed vegetable dishes
• Sufficient water or herbal teas
• A calcium-rich diet to combat PMS symptoms

Movement:

• Qi gong/yoga with a focus on digestive stimulation
• Moderate walking
• Swimming for relaxation

Additional tip:

Gentle abdominal circles with warm oil to relax the abdominal muscles

Special challenges and solutions

PMS and digestive complaints

Many women experience a worsening of their digestive situation in the days before their period. Studies show that hormonal fluctuations directly influence intestinal motility and sensitivity to pain.

Proven solutions:

• Diet: reduce caffeine, alcohol and very fatty foods
• Herbs: Lady's mantle tea, lemon balm and camomile can have a calming effect
• Exercise: Gentle stretching exercises, especially for the abdominal and back muscles
• Relaxation: heat applications and targeted relaxation techniques

Endometriosis and irritable bowel syndrome - the frequent double burden

Studies show that women with endometriosis also suffer more frequently from irritable bowel syndrome. Both diseases are based on similar inflammatory processes.

Integrated approaches:

• Anti-inflammatory diet: rich in omega-3 fatty acids and antioxidants
• Exclusion diet: Temporary avoidance of common triggers such as gluten, dairy products or FODMAP-rich foods
• Stress reduction: regular relaxation techniques
• Consultation with specialists: gynecologists and gastroenterologists can work together to develop an integrated treatment plan

Your booster: BS+ Dietary Fiber Plus

Our specially developed formula supports your digestion in all phases of your cycle with prebiotic fibers and important nutrients.

The 100% natural prebiotic formula:

• Combines different sources of fiber for optimal intestinal support
• Contains valuable superfoods such as mango, blueberry and baobab
• Supports the intestinal barrier with collagen

Your benefits with BS+ Dietary Fiber Plus:

• Regular, soft bowel movements
• Less flatulence and abdominal discomfort
• More stable blood sugar and constant energy
• Support for your immune system

More information about BS+ Dietary Fiber Plus:
www.meine-tcm.com/produkt/bs-ballaststoffe-plus

Tips for a cycle-synchronized digestive system

Keep a cycle digestion diary

Document over 2-3 months:

• Your cycle day
• Your digestive symptoms
• Your diet
• Stress level and sleep quality

Over time, you will recognize patterns and can take more targeted countermeasures.

Practice cycle-conscious eating

• Menstrual phase: Easily digestible, warming foods
• Follicular phase: nutrient-rich, varied diet
• Ovulation: Light, hydrating foods
• Luteal phase: high-fiber, filling meals

Integrate relaxation techniques into your everyday life

• Conscious abdominal breathing to relax the digestive tract
• Progressive muscle relaxation for fewer stress hormones
• Regular exercise breaks to promote bowel function
• Sufficient sleep for the regeneration of the digestive system

Conclusion: Your cycle as an ally

Your menstrual cycle is not a disruptive factor, but a natural rhythm that provides you with valuable information about your body. By learning to live in harmony with your cycle, you can not only alleviate digestive problems, but also experience more energy and well-being overall.

With an understanding of the connections between hormones and digestion, targeted dietary adjustments and supportive nutritional supplements such as BS+ Dietary Fiber Plus, you can lovingly guide your body through all phases.