Nutritious Foods to Eat During Your Period

Since some foods might support proper hormone function throughout your period, eating healthfully is crucial. Fruits, nuts, eggs, and leafy greens are some of these foods. They are not only vital to your health but also a great source of vitamins and antioxidants. However, ingesting an excessive amount of these items can disrupt your cycle and lead to additional issues.

Nutritious Foods to Eat During Your Period

Nutritious Foods to Eat During Your Period

It’s challenging to anticipate exactly how you’ll feel during your period. Others find it difficult to get out of bed because of cramping, headaches, pain, and nausea, while some people scarcely experience any symptoms. The best foods to eat during your period in order to reduce bloating, swelling, mood swings, and other unpleasant symptoms.


Fruits high in water content, such as watermelon and cucumber are excellent for maintaining hydration. Without consuming a lot of refined sugar, which can cause your blood sugar levels to soar and then collapse, sweet fruits can help you control your sugar cravings.

Vegetables with Leaves

When you’re on your period, especially if you’re menstrual flow is thick; it’s typical to see a drop in your iron levels. Dizziness, weariness, and physical pain may result from this. Your iron levels can be increased by eating leafy greens like kale and spinach. Magnesium is also abundant in spinach.


A warm cup of ginger tea can help with some menstrual problems. Because of its anti-inflammatory properties, ginger helps relieve sore muscles.

Ginger may also lessen motion sickness. There aren’t many studies that support this, but one from 2018 revealed that ginger significantly decreased morning sickness and vomiting during the first trimester of pregnancy. It is worth attempting because it is secure and reasonably priced. Consuming more than 4 grams of ginger in a single day, however, may result in heartburn and stomachaches.


You can also include chicken in your diet because it is a protein- and iron-rich item. Consuming protein is crucial for general health and can keep you satisfied and full throughout your period, reducing cravings.


Fish is a wholesome addition to your diet because it is high in iron, protein, and omega-3 fatty acids. The drop in iron levels you can encounter while menstruating will be prevented by consuming iron.

A 2012 study found that omega-3s help lessens the intensity of period pain. When subjects took omega-3 supplements, they discovered that their menstrual pain subsided to the point where they could use less ibuprofen.

According to a 2014 study, omega-3 fatty acids can also lessen depression. Omega-3s may be beneficial for people who suffer from sadness and mood changes during their periods.


Curcumin, the primary active component of turmeric, is a spice noted for its anti-inflammatory properties. In a 2015 study, researchers examined how curcumin affected PMS symptoms and discovered that those who used curcumin experienced fewer severe symptoms.

Dark Chocolate

Dark chocolate is a delicious and healthy snack because it’s high in iron and magnesium. 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium are each present in a 100-gram bar of 70 to 85% dark chocolate.

Magnesium was discovered in a 2010 study by Trusted Source to lessen the intensity of PMS symptoms. A 2015 study by Trusted Source found that severe PMS symptoms were more common in those with magnesium deficits.


The majority of nuts are a wonderful source of protein and are high in omega-3 fatty acids. They also include vitamins and magnesium. Try nut butter or milk made from nuts if you don’t want to eat nuts by themselves, or include these foods in smoothies.

Flax Oil

Omega-3 fatty acids amount to 7,195 milligrams per 15 milliliters of flaxseed oil. To put things into perspective, the Office of Dietary Supplements states that you only require 1,100–1,600 milligrams of omega-3s per day from a trusted source.

Consuming flaxseed oil relieved constipation, a typical menstrual symptom, according to small research. However, additional studies are required to demonstrate how flaxseed oil might enhance digestive health.


Iron, protein, and magnesium are among the nutrients that are abundant in quinoa. Additionally, it is gluten-free, making it a wonderful food for anyone with celiac disease. Additionally, it has a low glycolic index, so you’ll probably feel satisfied and energetic for a while after eating it.

Beans and Lentils

Because they are high in protein, lentils and beans are excellent meat substitutes for vegans and vegetarians. Additionally, they are high in iron, which makes them excellent additions to your diet if you have low iron levels.


Yeast infections are common during or after periods. Yogurt is a probiotic-rich food that can feed the “good” bacteria in your vagina and may aid in the prevention of yeast infections if you are prone to getting them. Magnesium and other necessary elements, like calcium, are also abundant in yogurt.

Peppermint Tea

According to a 2016 study, peppermint tea may help reduce PMS symptoms. In particular, it can ease diarrhea, nausea, and menstrual cramps.


Not all probiotic-rich foods can help you battle yeast, including yogurt. When it comes to fermented foods, kombucha tea is now more accessible than ever if you’re trying to avoid dairy. Try to stay away from kombucha beverages with excessive sugar content.


Water consumption is crucial at all times, but it’s crucial during your period. Dehydration headaches, a typical menstrual symptom, can be prevented by maintaining hydration. You can avoid water retention and bloat by drinking plenty of water.

What can you Eat to Ease Stomach Pain During Periods?

During periods, stomach cramps are frequent; to ease the discomfort, some foods are advised, such as:


It relieves other menstrual symptoms, including stomach aches. You can take a peppermint oil pill or drink peppermint tea. Peppermint can cause heartburn, so stay away from it if you already have it.


It is calcium-rich and helps with menstruation and stomach pain. Tofu consumption during menstruation promotes healthy muscle cell function, which lessens cramps and aches.

What to Eat During Periods to Increase Flow?

A few superfoods that can boost menstrual flow are listed below:


These herbs increase blood flow to the uterus and pelvic region. One such herb is turmeric. Your body experiences an antispasmodic reaction from it, which causes the uterus to enlarge and trigger menstruation. Therefore, to improve the flow and lessen abnormalities during your period, you may frequently turmeric latte. However, always speak with a health professional before ingesting these herbs.

Vitamin C-rich Fruits

These foods are helpful for promoting period flow. One of the greatest fruits high in vitamin C to take during periods to improve blood flow is papaya. It has carotene, which can encourage the estrogen hormone, which causes menstrual blood flow, to be released. Other fruits high in vitamin C that, when consumed consistently, lessen period irregularities and regularize the flow include pineapple, oranges, lemon, kiwi, and mangoes


It includes folic acid, calcium, iron, and other crucial elements. It also triggers menstruation and aids in reducing bloating and water retention.

What to Eat During Periods to Reduce Pain?

The list of foods that can assist to lessen period discomfort is as follows:


They work wonders at easing menstrual cramps. As a result, they are high in fiber, aid in smooth bowel movements, and lessen digestive issues that may arise during periods. Additionally, they contain magnesium, which lessens the intensity of period pains.


These are potent sources of vitamin C, which helps your body absorb iron from the diet and distribute it to your cells and blood. Consuming lemon juice or lemon tea helps increase the body’s ability to absorb iron because menstruation causes blood loss. Your body experiences less stress as a result.


Broccoli’s fiber and iron aid ease period cramps, especially the lower abdominal ache.

What to Avoid Eating While on Period?

The following foods should be avoided when you are on your period:

Refined Grains

These contain no nutrition. Refined carbohydrates interfere with your normal hunger control and usual blood sugar level. So, during periods, one must refrain from eating pasta, bread, or noodles. Change to whole grains instead.


There may be coffee enthusiasts among you. However, it would be beneficial if you cut back on your coffee consumption during periods because too much caffeine causes the body to retain water, which in turn produces bloating. It could also lead to intestinal problems. Therefore, if you experience diarrhea during your period, you should reduce your coffee intake.

Fatty Food

Burgers, pizza, and other such items significantly affect your hormones, induce inflammation, and worsen period discomfort. As a result, you must stay away from foods heavy in fat, especially while menstruating.


Alcohol use during menstruation can result in dehydration, which can lead to headaches and stomach bloating. It may also result in nausea and digestive issues including diarrhea. As a result, you must abstain from drinking alcohol when you are menstruating.

Red Meat

When you are menstruating, your body creates prostaglandins, a class of lipids that aid in uterine contraction and menstrual flow. Additionally, prostaglandins are found in red meat, and when you consume red meat during your period, your body produces more prostaglandins. Period cramps and aches are brought on by high prostaglandin levels.

Can Any Meals Speed Up the End of My Period?

The length of a period may be shortened by eating certain foods that contain certain nutrients, notwithstanding the paucity of studies in this area. B6 is one illustration.

According to 1983 research by Trusted Source, this vitamin balances menstruation hormones by reducing estrogen and raising progesterone. This might cut down on the length of a period and lessen PMS symptoms.

Numerous foods contain vitamin B6. Fish, organ meats, potatoes, and starchy vegetables are among the richest foods.

How does Eating Citrus Impact Your Period?

As previously noted, drinking water with a squeeze of lemon boosts your intake of vitamin C and keeps you hydrated. As long as the sugar content is kept to a minimum, freshly squeezed juices and blended smoothies are fantastic foods to have during your period. There is no need to add additional sugar because fruit already has a plentiful supply.

What Happens if you Consume Spicy Food?

Everyone is different, and some people assert that hot meals might actually lessen period pain. On the other side, many with sensitive digestive systems say that eating spicy foods makes them feel queasy and bloated. Scientists have not yet verified or refuted either of these assertions.

While on your period, your cravings for spicy and salty food may increase. A stomach upset brought on by eating too much spicy food might result in diarrhea, stomach pain, and nausea. Foods that are overly salty induce water retention, which may lead to bloating.


You can include hummus, a delicious and healthful dish, in your regular diet while you’re menstruation. It contains both vegetables and protein, two of the recommended food groups per the UN. It can be eaten with pita bread or on its own. Consuming it throughout your period can keep you healthy and reduce your risk of issues associated with menopause.