What to Eat During Your Period: A Nutrition Guide for Comfort and Balance

Eating the right foods during your period can ease cramps, reduce bloating, balance mood, and boost energy. Here's a guide to support your body with the right nutrients:

🌿 Iron-Rich Foods

You lose iron during menstruation, which can lead to fatigue or dizziness. Pair with Vitamin C-rich foods (like oranges or bell peppers) to enhance iron absorption.

• Leafy greens: spinach, kale

• Red meat: lamb, beef

• Lentils, beans, tofu

• Pumpkin seeds, quinoa

• Dark chocolate (70%+ cocoa)

🧘‍♀️ Magnesium-Rich Foods

Magnesium can help relieve cramps and improve mood.

• Bananas, avocados, dark chocolate

• Almonds and pumpkin seeds

• Whole grains and legumes

🔥 Anti-Inflammatory Foods

These help reduce bloating, cramps, and general inflammation.

• Fatty fish (like salmon) – rich in omega-3s

• Turmeric and ginger tea

• Berries, leafy greens, olive oil

💧 Hydrating Foods

Stay hydrated to help ease bloating, headaches, and water retention.

• Cucumber, watermelon, celery, oranges

• Chamomile, peppermint, or ginger herbal teas

🍠 Complex Carbohydrates

Support mood stability and reduce cravings.

• Sweet potatoes, brown rice, quinoa, oats

• Whole grain bread and pasta

⚠️ Foods to Avoid During Your Period

• Caffeine – may worsen cramps and breast tenderness

• Salt – increases water retention and bloating

• Sugary foods – can trigger mood swings, acne, and energy crashes

• Alcohol – dehydrates the body and worsens PMS symptoms

🥣 How to Eat During Your Period

• 🍽️ Eat smaller, frequent meals to prevent energy dips

• 🌡️ Prioritize warm, cooked meals—especially helpful if you feel cold or have digestive issues

• ⏱️ Don’t skip meals—consistent nutrition helps balance hormones and mood