Constipation isn’t fun — especially on top of all the other things that come with menstruation. But there are several things you can do to manage it and minimize its effect on your day-to-day life.

Eat more fiber

Fiber helps to increase the size of your stool, which can help it move easily through your digestive system. This added ease is especially important during your period, when your system may slow down due to hormones.

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Some constipation-fighting foods to try include:

• apples
• beans
• lentils
• dark, leafy greens
• whole grains

start slow

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Rapidly increasing your fiber intake can cause gas and bloating, so take things slowly when it comes to adding more fiber to your diet.

Drink more water

You may be more likely to have constipation during your period if you don’t get enough water. Keep in mind that you can get water from both food — such as soups, juicy fruits, and more — and beverages.

If you’re tired of drinking plain water, warm water with lemon is a popular home remedy for constipation. If you’re a fan of sparkling water, no need to switch to tap water. Carbonated beverages may actually help with constipation.

Make time for exercise

Physical movement gets your intestines — and their contents — moving. It can be hard to find the motivation to exercise when you’re dealing with cramps and other menstrual symptoms, but even a gentle 20-minute walk can be a big help.

Learn more about the benefits of exercising on your period.

Don’t hold it

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If you tend to hold your bowel movements instead of going as soon as you feel the need, try to break this habit.

You may not want to take the time for a bathroom break, but it’ll only make constipation worse if you try to hold it in. When you’re finally ready to go, your already hard stool will have had time to get even harder, making it more difficult and painful to pass.

Try a mild laxative

You can buy laxatives over the counter at any drugstore, but you may want to check with your healthcare provider before taking one. They may recommend a stool softener or specific type of laxative for your needs.

Laxatives can sometimes be habit-forming, so make sure to read the directions on the package to avoid using them too often or for too long.

Looking for a more natural route? These natural laxatives can help.

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