What to Eat on Your Period: Foods to Eat and Avoid

Medically reviewed by Renita White, MD

Menstrual periods often come with many uncomfortable symptoms, such as bloating, cramping, back pain, and fatigue. It is also common to experience food cravings before and during your period.

Some foods can lessen these symptoms, while others may make them worse. Making changes to your diet during your period may reduce your symptoms.

This article contains foods to eat and avoid during your period.

Foods to Eat on Your Period

Certain foods, including fruit and fish, can reduce menstruation discomfort. Eating foods with vitamin E and calcium may also improve pain and energy levels.

Fruit

Fruits, like watermelon, are rich in water and fiber, which may ease period symptoms and keep you hydrated throughout your cycle. High-fiber foods help prevent constipation and regulate the digestive tract.

Research shows eating a vegetarian diet rich in fruits and vegetables may lead to fewer cramps and less abdominal pain during your period.

Leafy Greens

Leafy greens, like spinach and kale, are rich in fiber, iron, and calcium. If you experience very heavy periods, it is important to choose foods with iron. Low iron levels may cause fatigue, aches, and pains. 

Ginger

Ginger's anti-inflammatory effects may improve premenstrual syndrome (PMS) and period symptoms. One study shows that consuming ginger may improve the physical and mental symptoms of PMS. Brew a cup of ginger tea or take a ginger supplement before and during your period.

Chicken

Chicken is a good source of iron and protein. Eating protein-rich foods during your period may reduce food cravings by keeping you fuller for longer and improving energy and pain levels. 

Fish

Fish is rich in omega-3 fatty acids, iron, and protein, which may improve mood and reduce depression. This can be helpful for those who experience mood changes, depression, or anxiety before or during their periods.

Dark Chocolate

The iron and magnesium in dark chocolate may improve menstrual pain. People with low magnesium levels are at an increased risk of PMS symptoms like headaches, bloating, and cramps.  

Turmeric

Turmeric is a spice known for its anti-inflammatory properties. The main compound in turmeric is curcumin. Research found that taking curcumin before your period may improve PMS symptoms like cramping and bloating. 

Nuts

Like fish, nuts are rich in omega-3 fatty acids and protein. They also contain vitamins and minerals like magnesium. Consider incorporating nuts into your diet before and during your period.

Flaxseed Oil

Flaxseeds contain omega-3 fatty acids, which may improve period pain, and flaxseed oil can improve constipation. It's common to experience gastrointestinal symptoms like constipation and diarrhea during your period.

Quinoa

Quinoa is rich in protein and contains nine essential amino acids. A high-protein diet can improve food cravings before and during your period. Quinoa also contains iron and magnesium to ease period symptoms like headaches and fatigue. 

Lentils and Beans

Lentils and beans contain iron and protein to improve period discomfort. A high-protein diet can help you feel fuller longer while reducing cravings for sugary foods.

Yogurt

Many types of yogurt contain probiotics, live bacteria, and yeasts known to improve gut health and digestion. Consuming probiotics before and during your period may relieve pain and improve your mood.

Tofu

Tofu is a fermented food rich in protein, iron, calcium, and magnesium. Fermented foods like tofu, tempeh, kefir, and sauerkraut may improve gastrointestinal symptoms, but more research is needed.

What to Drink During Your Period

In addition to eating nutrient-rich foods, staying hydrated with healthy drinks can improve period symptoms.

Water

Drinking water can reduce PMS symptoms like bloating and constipation. A study found that drinking more water during your period may reduce period pain and lower the need for medication like Advil or Motrin (ibuprofen). 

Peppermint Tea

Peppermint tea is a soothing drink any time of the month but may be especially helpful during your period. Research shows drinking peppermint tea before your period may improve PMS symptoms, including cramps, diarrhea, and nausea.

Related: 9 Herbs to Relieve Menstrual Cramps

Kombucha

Kombucha is a fermented drink that contains probiotics, which are known to improve gastrointestinal symptoms like constipation and diarrhea.

Foods to Avoid on Your Period

Some foods can make period symptoms worse. Foods that contain high amounts of salt and sugar may make you feel worse during your period.

Salt

A diet rich in salt and processed foods may lead to water retention. Salt can make period bloating worse. However, lowering the amount of salt you eat during your period may reduce the risk of bloating.

Sugar

You may find yourself craving sweets before your period. Indulge in your favorites, but moderation is key. Eating sugary foods causes your blood sugar to spike and then fall. It may also make food cravings feel more intense. A study found that when people chose a low-carbohydrate, low-sugar diet, their food cravings were reduced significantly.

Red Meat

Eating red meat may contribute to the risk of pain around your period. Research found that eating large amounts of red meat may raise the risk of endometriosis, a chronic disorder that causes significant period pain. 

Spicy Foods

Spicy foods may cause abdominal distress. Spicy foods made with hot spices often contain capsaicin. Capsaicin is irritating to the stomach lining and may lead to heartburn or diarrhea. This can make period-related diarrhea worse.

Highly Processed Foods

Highly processed foods are often high in salt, fat, and sugar. They may lead to worsened period symptoms. Research shows that calorie-dense snack foods may contribute to food cravings and period discomfort.

Any Foods You Don’t Tolerate Well

If you have noticed that your body does not tolerate certain foods well, it’s best to skip them before and during your period. Any foods that cause constipation, diarrhea, or nausea could make you feel worse while you are experiencing PMS and your period.

Drinks to Avoid During Your Period

Certain drinks may worsen period symptoms by contributing to bloating or headaches.

Coffee

Drinking too much caffeinated coffee may worsen period symptoms like headaches and anxiety. Coffee may also contribute to diarrhea and other gastrointestinal symptoms. If you love starting your day with coffee, it is likely OK to continue that in moderation. 

Alcohol

Alcohol is a dehydrating drink and may not be the best choice during your period. Dehydration leads to headaches and bloating. Side effects of drinking alcohol may include nausea, diarrhea, and headaches. 

Other Tips for Period Pain Relief

Consider incorporating the following tips into your daily routine during the week before and during your period to ease symptoms:

• Engage in gentle physical activity such as walking or swimming.

• Prioritize restful sleep by going to bed and waking up at the same time each day.

• Practice stress management techniques like meditation or yoga.

• Avoid cigarette smoke because it can make PMS symptoms worse.

• Use a hot compress or take a shower to soothe muscle aches and abdominal pain.

• Try over-the-counter (OTC) medications like Advil or Motrin to ease cramping pain.
  

Are Food Cravings Normal During Your Period?

Food cravings are very common before and during the menstrual period. They are likely caused by progesterone, a hormone that peaks before your period. Researchers believe progesterone may cause you to feel hungrier right before your period.

Can Certain Foods Make My Period End Faster?

It is unclear if certain foods can decrease the number of bleeding days and make your period end faster. A study found that people who consumed myrtle fruit syrup before and during their periods experienced fewer symptoms and days of bleeding. More research is needed to determine if food can impact your period length.

Summary

Menstrual periods often cause uncomfortable symptoms like cramping, bloating, diarrhea, fatigue, and back pain. Certain foods, like fruits, vegetables, chicken, fish, ginger, and yogurt, may improve symptoms. Helpful drinks during your period include water, peppermint tea, and kombucha.

Plan to avoid or use moderation with foods that can worsen period symptoms. These include foods rich in sugar and salt, red meat, and processed foods. To ease period pain, engage in daily physical activity, practice stress management, and focus on getting good sleep.

Read the original article on Verywell Health.