How to Relieve Constipation During Ovulation

Approximately 12 to 16% of women experience bowel irregularities during ovulation, characterized by abdominal bloating, constipation, and/or diarrhea. This is caused by changes in hormone levels during the ovulatory cycle. Fortunately, there are some things you can do to relieve these symptoms and get your digestive system back on track.

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Eat More Fiber-Rich Foods

Fiber adds bulk to stool, making it easier to pass through the digestive system. Good sources of fiber include fruits and vegetables, whole grains, legumes, and nuts. Aim for 25 grams of fiber per day.

Stay Hydrated

Dehydration can make stool harder and more difficult to pass. Drink plenty of fluids—aim for eight 8-ounce glasses per day—and eat water-rich foods like cucumbers, watermelon, and soup. Herbal tea can also be helpful. Avoid caffeine and alcohol, which can act as diuretics and further dehydrate you.

Exercise Regularly

Moderate exercise helps keep the bowels moving by stimulating muscle contractions in the digestive tract. Taking a brisk walk for 30 minutes on most days should do the trick.

While constipation during ovulation is common, it doesn’t have to be a problem if you take a few simple steps to relieve your symptoms. By eating more fiber-rich foods, staying hydrated, and exercising regularly, you can help keep your digestive system running smoothly all month long.