Foods to Avoid During Your Period – What Not to Eat When You're on Your Period
Your menstrual cycle affects more than just your mood and energy — it also influences how your body reacts to certain foods. While it’s tempting to reach for comfort food during your period, some options might make your symptoms worse, not better.
Here’s a list of foods you should try to avoid during menstruation, and why.
1. 🍟 Salty Foods
Why to avoid:
High-sodium foods like chips, instant noodles, processed snacks, and salty meats can cause water retention and bloating, making cramps feel more intense.
Better choice:
Fresh fruits, steamed vegetables, and homemade meals with less salt.
2. 🧁 Sugary Foods & Refined Carbs
Why to avoid:
Sugary treats like cakes, cookies, candy, and sweetened drinks can cause blood sugar spikes, which may lead to mood swings, fatigue, and inflammation.
Better choice:
Try natural sugars from fruits or snacks made with whole grains and low sugar.
3. ☕ Caffeine
Why to avoid:
Coffee, energy drinks, and cola can narrow blood vessels, making cramps worse. Caffeine may also worsen anxiety, breast tenderness, and sleep issues during your period.
Better choice:
Herbal teas like chamomile, ginger, or peppermint can help relieve bloating and cramps.
4. 🥩 Fatty & Fried Foods
Why to avoid:
Greasy foods can increase estrogen levels and cause inflammation, which might aggravate cramping and digestive issues like diarrhea.
Better choice:
Lean proteins like fish, tofu, and eggs; cook by steaming, boiling, or baking.
5. 🧀 Dairy (for some people)
Why to avoid:
Some people find that too much milk, cheese, or yogurt causes bloating and gas during their cycle. It depends on your lactose tolerance.
Better choice:
Plant-based milks (like almond or oat milk) and fermented dairy like yogurt (if tolerated) in moderation.
6. 🍺 Alcohol
Why to avoid:
Alcohol can dehydrate your body, worsen headaches, and affect hormonal balance, making cramps and mood swings worse. It can also disrupt your sleep.
Better choice:
Stay hydrated with water, coconut water, or herbal infusions.
Extra Tip: 🚫 Cold and Raw Foods (Traditional Chinese Medicine View)
In Traditional Chinese Medicine (TCM), it's believed that eating too much cold or raw food during menstruation may cause "cold in the uterus", leading to painful periods or irregular flow.
Avoid: Ice cream, cold drinks, sushi, raw salads
Choose instead: Warm soups, stews, ginger tea, and cooked vegetables
🌿 Final Thoughts
It’s okay to indulge in a craving now and then, but being mindful of what you eat during your period can make a big difference in how you feel. Prioritize hydrating, anti-inflammatory, and iron-rich foods, and steer clear of items that trigger bloating, cramps, or mood swings.