What to Eat During Your Period & How to Keep Your Period Healthy
Periods are a natural part of life, but what you eat and how you care for your body can make a huge difference in comfort, energy, and overall menstrual health. Here’s a guide on what to eat, what to avoid, and healthy habits to maintain a balanced menstrual cycle.
Why Nutrition Matters During Your Period
During menstruation, your body loses blood and nutrients, experiences hormonal fluctuations, and may feel fatigued or bloated. Eating the right foods can:
Replenish lost nutrients like iron and magnesium
Reduce cramps and bloating
Support mood and energy levels
Promote overall reproductive health
Foods to Eat During Your Period
1. Iron-Rich Foods
Menstrual blood loss can reduce iron levels, leading to fatigue.
Eat:
Spinach, kale, and other leafy greens
Red meat, chicken, and fish
Lentils, beans, and chickpeas
Fortified cereals
2. Magnesium-Rich Foods
Magnesium helps reduce cramps, bloating, and mood swings.
Eat:
Nuts (almonds, cashews) and seeds (pumpkin, sunflower)
Dark chocolate (70% or higher)
Whole grains like oats and brown rice
3. Omega-3 Fatty Acids
Omega-3s have anti-inflammatory properties that can ease cramps.
Eat:
Salmon, sardines, mackerel
Chia seeds and flaxseeds
Walnuts
4. Hydrating Foods and Fluids
Hydration reduces bloating and fatigue.
Eat & Drink:
Water (aim for 6–8 glasses/day)
Herbal teas (chamomile, ginger, peppermint)
Fruits and vegetables with high water content (watermelon, cucumber, oranges)
5. Fiber-Rich Foods
Fiber supports digestion and reduces bloating.
Eat:
Whole grains, oats, and brown rice
Fruits like apples, pears, and berries
Vegetables like broccoli and carrots
6. Foods That Support Mood
Hormonal changes affect serotonin levels. Eating foods rich in tryptophan and complex carbs can help.
Eat:
Eggs and dairy products
Bananas and sweet potatoes
Whole grains
Foods & Drinks to Limit During Your Period
1. Excess Salt
Increases water retention and bloating.
Avoid highly processed or packaged foods.
2. Sugary Foods
Can worsen mood swings and energy crashes.
Limit candy, sugary drinks, and desserts.
3. Caffeine
Can worsen breast tenderness, cramps, and irritability.
Reduce coffee, energy drinks, and excessive tea.
4. Alcohol
Can dehydrate your body and intensify bloating and cramps.
5. Greasy or Fried Foods
Can increase inflammation and worsen cramps.
Healthy Habits for Period Wellness
1. Stay Hydrated
Aim for at least 6–8 glasses of water daily.
Herbal teas like chamomile, peppermint, or ginger soothe cramps.
2. Gentle Exercise
Light activities like yoga, walking, or stretching improve circulation and reduce cramps.
3. Prioritize Sleep
Hormonal fluctuations can affect sleep—ensure 7–9 hours of quality rest.
4. Manage Stress
Stress can worsen PMS symptoms. Practice meditation, journaling, or deep breathing.
5. Track Your Cycle
Keep a period calendar to monitor flow, cramps, and mood changes. This helps identify patterns and potential issues.
6. Supplement Wisely
If your diet lacks iron, magnesium, or omega-3s, consult a healthcare provider for supplements.
💡 Key Takeaway:
A balanced, nutrient-rich diet combined with hydration, gentle exercise, and stress management can reduce period discomfort, support mood, and maintain menstrual health. Avoid excess sugar, caffeine, and processed foods, and focus on nourishing your body during this time.
Period Nutrition & Wellness Guide
Foods to Eat
Iron-Rich Foods – Replenish blood and energy
Spinach, kale, leafy greens
Red meat, chicken, fish
Lentils, beans, chickpeas
Magnesium-Rich Foods – Reduce cramps and mood swings
Nuts: almonds, cashews
Seeds: pumpkin, sunflower
Dark chocolate, whole grains
Omega-3 Fatty Acids – Anti-inflammatory, eases cramps
Salmon, sardines, mackerel
Chia seeds, flaxseeds
Walnuts
Hydrating Foods & Drinks – Reduce bloating, fatigue
Water (6–8 glasses/day)
Herbal teas: chamomile, ginger, peppermint
Fruits & veggies: watermelon, cucumber, oranges
Fiber-Rich Foods – Aid digestion
Whole grains, oats, brown rice
Fruits: apples, pears, berries
Vegetables: broccoli, carrots
Mood-Boosting Foods – Support serotonin
Eggs, dairy
Bananas, sweet potatoes
Whole grains
Foods & Drinks to Limit
Excess Salt → Avoid processed foods
Sugary Foods → Candy, desserts, sugary drinks
Caffeine → Coffee, energy drinks, excessive tea
Alcohol → Can worsen bloating & dehydration
Greasy/Fried Foods → Increases inflammation & cramps
Healthy Period Habits
Hydrate – Water & herbal teas
Gentle Exercise – Yoga, walking, stretching
Prioritize Sleep – 7–9 hours per night
Manage Stress – Meditation, journaling, breathing exercises
Track Your Cycle – Monitor flow, cramps, mood
Supplement Wisely – Only if recommended by a healthcare provider
💡 Tip:
Focus on nutrient-rich foods, hydration, rest, and gentle movement to reduce cramps, improve mood, and maintain overall period health. Avoid processed, sugary, and greasy foods for optimal comfort.