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Bloating and Constipation During Your Luteal Phase: 4 Tips

Bloating is very common during the luteal phase of your menstrual cycle. The luteal phase occurs after ovulation.


During the luteal phase, there is a rise in progesterone. Progesterone causes your smooth muscles in your colon to relax, which can contribute to a sense of fullness and/or visible abdominal distention and bloating. You may feel so bloated you look 3-6 months pregnant.


Constipation is also more common during the luteal phase. Smooth muscle contractions slow down, which means that the stool is in the intestines longer. This means that more water gets absorbed from the stool, making the stool harder and harder, and more difficult to pass.


Here are a few tips:

  • Avoid foods and drinks that cause bloating, including dairy, fizzy or carbonated drinks and even raw vegetables.

  • Incorporate a walk or movement activity for 10 minutes after each meal. This helps stimulate your colon to get going, and stimulates the process of "peristalsis" - the involuntary contraction of the muscles that line the digestive system.

  • Chew your food - your stomach do not have teeth! Aiming to chew your food 30-40 times a bite is ideal for optimal digestion.

  • Check your stress levels - increased levels of stress mean that your body is on fight or flight mode, and not in a calm and relaxed state to focus on digestion.

In addition, there are several manual techniques that can be performed on the abdominal and pelvic region to improve overall colon motility to resolve your bloating and constipation!


Contact me to book an appointment to start your happy gut journey!




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