What is the best food to eat during a period?

Nourish Your Body, Balance Your Hormones, Feel Better

Your period is not just a time for chocolate cravings and heating pads — it's a time when your body is doing serious work. Supporting it with the right foods can ease cramps, balance mood swings, reduce bloating, and even make your period shorter and more manageable.

Let’s explore the top foods to eat during your period, and why your body loves them during this time.

🧠 What Your Body Needs on Your Period

During menstruation, your body:

  • Loses iron and magnesium

  • Experiences changes in estrogen and progesterone

  • Releases prostaglandins that cause cramps

  • May have water retention and bloating

  • Often triggers cravings for quick comfort foods

So the key is to eat in a way that:

  • Replenishes lost nutrients

  • Fights inflammation

  • Balances blood sugar

  • Keeps your digestion flowing

  • Comforts your soul ✨

✅ Best Foods to Eat During Your Period

🥬 1. Leafy Greens

Spinach, kale, Swiss chard, beet greens

Rich in iron and magnesium, they help fight fatigue and soothe cramps.

Try this: Warm spinach with garlic and olive oil, or add kale to smoothies.

🍠 2. Sweet Potatoes

Packed with complex carbs, fiber, and vitamin B6.

Helps stabilize blood sugar and ease mood swings.

Try this: Roasted sweet potato wedges with tahini drizzle.

🐟 3. Fatty Fish (Salmon, Sardines, Mackerel)

High in omega-3 fatty acids

Reduces inflammation, relieves cramps, and supports brain function.

Try this: Grilled salmon with lemon and a side of quinoa.

🍌 4. Bananas

Loaded with potassium and vitamin B6

Helps reduce bloating and regulate mood.

Try this: Banana slices with almond butter, or frozen banana smoothie.

🍫 5. Dark Chocolate (70%+)

Contains magnesium and antioxidants

May reduce cravings and elevate mood — in moderation.

Try this: A small piece of dark chocolate after lunch or dinner.

🫘 6. Lentils & Beans

High in iron, protein, and fiber

Helps replenish iron loss and supports digestion.

Try this: Lentil soup or chickpea salad with olive oil.

🥜 7. Nuts & Seeds

Walnuts, flaxseeds, chia seeds, pumpkin seeds

Good sources of magnesium, omega-3s, and zinc to ease cramps and promote hormone balance.

Try this: Sprinkle seeds on yogurt or oatmeal, or have a trail mix snack.

🍇 8. Berries & Citrus

Blueberries, oranges, strawberries, grapefruit

Full of vitamin C and antioxidants, helping reduce inflammation and sugar cravings.

Try this: Berry smoothie bowl or citrus fruit salad.

🚫 Foods to Avoid During Your Period

To feel your best, limit:

  • Processed and salty foods → worsen bloating

  • Caffeine → can worsen anxiety and cramps

  • Sugary snacks → may cause mood swings

  • Alcohol → dehydrates and messes with hormones

🍲 Sample Period-Day Menu

Breakfast: Oatmeal with chia seeds, banana, and berries
Lunch: Quinoa salad with chickpeas, greens, and sweet potatoes
Snack: Handful of walnuts + 2 squares of dark chocolate
Dinner: Grilled salmon, roasted veggies, and a small side of rice
Tea: Ginger or raspberry leaf tea before bed

🩸 Bottom Line: Eat to Support, Not Restrict

During your period, food is not the enemy — it’s medicine. Choosing whole, anti-inflammatory foods can:

  • Soothe your body

  • Stabilize your mood

  • Keep you energized

  • And help your cycle feel a little less disruptive

Listen to your body — it’s okay to indulge in comfort, too. Just balance it with what your hormones need most.

💡 Want a free Period Food Cheat Sheet or a 7-Day Cycle-Support Meal Plan? I can make one for you!
Or check out our Cycle Comfort Essentials – Shop Now

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