Which Foods to Eat and Avoid During Your Period

Updated on 20 November 2025

Periods can be uncomfortable with symptoms like cramps, bloating, fatigue, mood swings, and headaches. While medications and rest can help with these symptoms, something that is often overlooked in terms of how you feel during your period is diet. What you eat can alleviate or exacerbate symptoms. As comforting as it is, mindless snacking can have a negative impact on your health, especially during periods. So, what can you eat during periods that can help you get through them comfortably? This article will help you navigate the best foods to eat, avoid, and tips to feel more comfortable throughout your menstrual cycle.

Importance of a Proper Diet During Periods

Food choices play an important role in your health during periods. What you eat reflects on your health condition. The food you consume has a direct effect on your hormone balance, levels of inflammation, digestion, and energy, all of which play key roles during a period. Foods that are full of nutrients may help:

Reduce cramps and bloating
Balance mood swings
Boost energy
Regulate blood flow
Minimize water retention
Reduce cravings for unhealthy foods
Improving your overall mood and mental health

On the other hand, eating unhealthy foods can worsen bodily symptoms and make a period more uncomfortable.

Foods You Should Eat During Your Period

Foods that are rich in antioxidants, iron, and fibre are the best foods to consume during your menstrual cycle. Selecting appropriate foods during your period can relieve most symptoms, such as cramping, fatigue or sleepiness, bloating, and changes in your mood. Here is a list of some highly recommended foods to eat while you are menstruating:

Leafy Greens (Spinach, Kale, Swiss Chard): These greens provide iron, magnesium, and calcium, all of which can replace lost nutrients during menstruation and help ease muscle cramps.
Bananas: Bananas contain potassium and reduce water retention, bloating, and cramping. Bananas also support healthy digestion.
Oranges and Citrus Fruits: Citrus fruits contain vitamin C, calcium, and fiber, which aid in iron absorption and provide support for the immune system.
Berries (Blueberries, Strawberries, Raspberries): Berries are high in antioxidants and fiber, which ease swollen tissues and support normal digestion.
Whole Grains (Oats, Brown Rice, Quinoa): Whole grains contain complex carbs, B vitamins, and iron, which maintain energy levels and decrease mood swings.
Nuts and Seeds (Almonds, Walnuts, Flaxseeds, Chia Seeds): Nuts and seeds supply omega-3 fatty acids to fight inflammation and magnesium and protein to reduce cramping.
Dark Chocolate (70% or more cocoa): Dark chocolate in moderation can provide mood support, reduce stress, give access to magnesium, and ease muscle tightening.
Yogurt: Yogurt is an excellent source of probiotics as well as calcium. In addition to being gut-friendly, yogurt may help with PMS symptoms like bloating and irritability.
Lentils and Beans: Lentils and beans are also plant-based sources of iron, fiber, and protein-lentils and beans can help replenish iron levels and support digestion.
Salmon: Salmon is a good source of omega-3s and vitamin D. Salmon can help with reduced inflammation and menstrual cramps and improve mood.
Eggs: Eggs are a nutrient-rich food, especially in protein, iron, and vitamins B6 and D, which supports hormonal balance and energy levels.
Ginger: Ginger offers natural anti-inflammatory and analgesic properties that can help reduce cramps and nausea.
Chamomile Tea: Chamomile is a relaxing beverage option that may help relax muscles, decrease anxiety, and relieve digestive issues.
Pumpkin Seeds: High in magnesium, pumpkin seeds are a mineral that contributes to muscle relaxation and can decrease menstrual cramping.
Avocados: Avocados are a good source of healthy fats, potassium, and magnesium, and may help reduce bloating and boost mood.
Tofu or Tempeh: Tofu or tempeh are plant-based protein sources containing iron and calcium to compensate for nutrient losses during periods.

Foods to Avoid

During your period, you may start craving for sweets and processed foods. It's best to avoid these types of foods as they may worsen your menstrual symptoms. Below are some foods you would want to limit or completely eliminate:

Processed Foods: Chips, frozen dinners, or processed meats are all likely high in salt content, which can contribute to water retention or bloating.
Caffeine: Too much caffeine can often lead to an increase in anxiety, irritability, and breast tenderness. It can also contribute to increased cramps, as your blood vessels will constrict.
Foods with Added Sugars: Candy, cakes, sodas, or other sugar-filled drinks will spike energy, but then will lead to a dip and may worsen already fatiguing energy levels, as well as mood swings.
Alcohol: Alcohol can make you dehydrated, make you more bloated, and keep you from sleeping, which can make your period symptoms worse.

Ways to Make Your Period More Comfortable

Apart from a healthy diet, you can also take some daily measures to ensure a comfortable period. Here are the things you can do

Stay Hydrated: Drinking water will assist your body digest food and make you less bloated.
Eat Smaller Meals More Often: Eating smaller meals more often will help you feel less hungry and give you more energy.
Put a Heating Pad On: This will help with cramps and muscle soreness.
Gentle Exercise: Going for a walk or practicing some yoga will uplift your mood and circulation.
Aim to Get Sleep: Strive for 7 to 9 hours of sleep (or as close to that as possible) to facilitate healing and resting your body.
Know Your Cycle: If you know you are going to get your period, you can adapt your diet accordingly.

Conclusion

The food you eat influences how you feel during that period of the month. By eating food high in nutrients, and avoiding food that adds to menstrual symptoms, you could feel better overall and be more at ease. You should listen to your body and find a diet to sustain you. Remember that all bodies are different.

FAQs

1. Can specific foods really alleviate menstrual cramps?

Certain foods can indeed help reduce inflammation and muscle contractions, therefore helping alleviate cramps. Foods rich in magnesium, omega-3s, and antioxidants may help with cramps.

2. What are some good snacks during my period?

Generally, healthy snacks are the best option. Some examples would include trail mix, yogurt and fruit, dark chocolate, and a banana with peanut butter.