IBS affects twice as many women as men. The menstrual cycle makes it worse. No tracker tracked both.
IBS symptoms — bloating, cramping, irregular bowel movements — fluctuate with the menstrual cycle. Progesterone in the luteal phase slows digestion. Prostaglandins during your period trigger diarrhoea. The overlap between hormonal and gut symptoms is real, documented, and completely ignored by mainstream nutrition apps.
How IBS (Irritable Bowel Syndrome) affects what you eat
IBS requires careful management of fermentable carbohydrates (FODMAPs), fibre types, meal timing, and stress. The menstrual cycle overlaps significantly — progesterone slows gut motility in the luteal phase, worsening constipation-predominant IBS; prostaglandins during menstruation trigger gut spasms and diarrhoea. Understanding both cycles simultaneously is the key to managing IBS nutritionally.
What your body needs most
Gentler on the gut than insoluble fibre. Oats, psyllium husk, and peeled fruits are ideal.
Support gut microbiome diversity. Lactobacillus and Bifidobacterium strains are most studied for IBS.
Prevents constipation and supports gut motility throughout the cycle.
Supports gut motility (constipation relief) and reduces cramping.
Reduces fermentable carbohydrates that trigger bloating, gas, and pain in IBS.
Foods to eat more of
Soluble fibre (beta-glucan) that soothes the gut without the irritation of insoluble fibre.
Nutritious without the fermentable carbohydrates that trigger IBS symptoms.
Easier to digest. Cooking breaks down cell walls and reduces fermentable compounds.
Probiotic support. Lactose-free versions avoid a common IBS trigger.
Reduces gut spasms and nausea. Particularly helpful during the menstrual phase.
Clinically shown to reduce IBS cramping and spasm.
Foods to cut back
The primary dietary triggers of IBS bloating, gas, and pain.
Trigger exaggerated gut contractions in IBS — particularly problematic during the period.
Both stimulate gut motility and can trigger diarrhoea-predominant IBS flares.
High-FODMAP sugar alcohols that cause significant gut fermentation.
How your cycle interacts with IBS (Irritable Bowel Syndrome)
IBS symptoms correlate directly with cycle phase. Luteal phase: slower gut motility, more bloating, constipation-predominant symptoms. Menstrual phase: prostaglandins trigger cramps and diarrhoea-predominant symptoms. Oli knows which phase you're in and can inform your food choices accordingly.
Explore cycle nutrition →What Oli does automatically for you
Tracks your cycle via Apple Health so you know when to expect worse symptoms.
Flags potentially high-FODMAP ingredients in logged meals.
Reduces calorie and fat targets during high-symptom days when appetite is lower.
Adjusts targets for the luteal phase when gut motility slows.
AI coach (coming soon) can answer cycle-specific gut questions.
iOS first · Free to try · No card required
Important: IBS management often benefits significantly from working with a gastroenterologist and registered dietitian. The low-FODMAP diet is most effective when guided by a professional to ensure nutritional adequacy.