What to eat on your period: The best and worst foods for your menstrual cycle

Let’s face it—periods can be uncomfortable. From cramps and bloating to mood swings and fatigue, menstruation can throw your body into a whirlwind. But what if the key to easing these symptoms lies not in your medicine cabinet, but in your kitchen?

The foods you eat throughout your menstrual cycle can significantly impact how you feel. By choosing nutrient-rich, anti-inflammatory options and avoiding certain foods that can trigger symptoms, you can support your body and feel more balanced and energized.

Understanding your period

Think of your menstrual cycle as your body’s monthly reset. During your period, hormone levels fluctuate, and this can impact your energy, mood and even cravings.

The menstrual cycle has four phases:

• Menstrual phase (days 1-5): This phase starts with bleeding as the uterine lining sheds. Your estrogen and progesterone levels drop.
• Follicular phase (days 1-13): Your estrogen levels start to rise, and you’ll notice a boost in your mood and energy as your body prepares for ovulation.
• Ovulation (day 14): Your estrogen levels peak, and you may feel your best – this is also the peak phase for fertility.
• Luteal phase (days 15-28): Your progesterone levels rise, which can often trigger PMS symptoms such as cravings, bloating or irritability.

What happens to your body during menstruation?

During your period, your body sheds the uterine lining, which can cause symptoms like cramping, fatigue and irritability. These hormonal fluctuations may increase cravings for sugar, salt or comfort foods, which are often the very foods that can make symptoms worse.

Refined sugars and salty snacks can cause blood sugar spikes and crashes, leading to more fatigue, irritability and mood swings. Salty foods can also worsen bloating, which is already common during menstruation. Other foods, such as those high in fat or processed may increase inflammation, causing cramps and discomfort to worsen.

The role of diet during menstruation

Eating in tune with your cycle, also known as cycle syncing, means fueling your body with the right nutrients during each phase of your cycle to support your body’s hormonal changes. Food isn’t just fuel – it’s one of the most powerful tools you have to nourish your body and feel better. When wondering what to eat on your period, look for certain nutrients that can help reduce bloating, ease cramps and even lift your mood. While other foods might actually make you feel worse.

During your period, this means focusing on:

• Iron-rich foods to replenish lost nutrients
• Anti-inflammatory ingredients to reduce pain and bloating
• Hydrating and soothing options to ease any discomfort

So, what should you eat during your period?

What to eat on your period

Eating a well-balanced diet is key to your health at every stage of life and is a foundation for overall wellness. Focusing on certain foods during this phase of your cycle can help.

If you’re feeling fatigued or uncomfortable, these foods can help lift your energy and boost your mood, while also helping ease common symptoms like cramping and bloating.

Beans and lentils

Beans, lentils and legumes are rich in iron, protein, magnesium and fiber. They can help manage PMS symptoms such as cramping and mood swings.

Chicken

Chicken is a great source of both iron and protein. Eating chicken during your period can also help you feel fuller for longer, which may help you avoid snacking on foods that could make your symptoms worse.

Citrus fruits

Citrus fruits such as oranges, strawberries, and kiwis are rich in vitamin C and fiber and may provide relief from mood swings and bloating. Their water content also aids in keeping you hydrated.

Dark chocolate

A square or two of dark chocolate (with 70% or more cocoa) can satisfy cravings while giving you a dose of magnesium that can relax muscle and ease cramping, as well as antioxidants.

Dark leafy greens

Spinach, kale and chard are packed with iron and magnesium - two nutrients your body needs more of during your period. They can help fight fatigue and ease cramps.

Fatty fish

Salmon, sardines and mackerel are rich in omega-3s, which can help reduce menstrual pain and may even make cramps less intense.

Ginger and turmeric

These spices have natural anti-inflammatory properties. Add them to tea, soups or smoothies to help soothe cramps and calm your stomach.

Herbal teas

Chamomile, peppermint and ginger teas can help soothe symptoms of PMS by relaxing your muscles, easing bloating and promoting better sleep.

Nuts and seeds

Almonds, walnuts, flaxseeds and chia seeds offer healthy fats, protein and magnesium. They’re great for curbing cravings and keeping you full.

Whole grains

Brown rice, oats and quinoa are full of fiber, magnesium and B vitamins, which can help alleviate bloating and support digestion. Whole grains also help support your energy and mood.

Yogurt

Probiotics in yogurt, specifically Greek yogurt, can support gut health and reduce bloating. Look for options with live cultures and low added sugar.

What to avoid eating during your period

When you’re not feeling your best, it’s easy to reach for whatever is quick and comforting. While some foods can help, others can make symptoms worse. Try to limit:

Alcohol

Even a small amount can dehydrate you and disrupt your sleep. It can also lead to heavier bleeding, more intense cramps, increased bloating and mood swings.

Coffee

Caffeine can make you feel jittery, may cause uncomfortable digestive symptoms and bloating and may worsen cramps by constricting blood vessels. It can also disrupt with your sleep, which your body needs more of during your period.

Highly processed foods

Packaged snacks, frozen meals and fast food are often high in saturated fats and refined carbohydrates that can increase inflammation and worsen symptoms like bloating, cramping and mood swings.

Salty snacks

Craving salty foods is common during your period. However, chips, crackers and other salty treats can cause your body to hold onto water, making bloating and discomfort worse.

Spicy foods

If your stomach is already sensitive, spicy foods can make things worse and cause PMS symptoms like bloating, indigestion and cramping to worsen.

Sugary sweets

Another common craving during your period is sweet treats like cookies, candy and soda. These sweet treats, however, can spike your blood sugar, leading to energy crashes which can worsen your mood.

Red meat

While it’s a good source of iron, red meat is also high in prostaglandins, which can increase inflammation and cramping.

It’s not just food: 6 more tips for period pain relief

Food is just one element to support your body during your period. Here are a few other ways to support your body during your period:

1. Get enough sleep: Getting enough sleep can help ease period symptoms and can help regulate hormones, reduce stress and potentially reduce the severity of cramps.
2. Move your body: Gentle exercise like walking, yoga or Pilates can help ease cramps and boost your mood.
3. Stay hydrated: Drinking water is always important, especially during your period. Staying hydrated can help reduce headaches and help ease water retention and bloating.
4. Reduce stress: Stress can worsen period symptoms, so try activities such as mediation, deep breathing exercises, or spending time outdoors to help alleviate stress.
5. Track your cycle: Knowing what to expect can help you plan and feel more prepared.
6. Use heat: A warm bath or heating pad can help relax tight muscle and soothe cramps.

Your period is a natural part of life. By tuning into your body and nourishing it with the right foods, you can reduce discomfort and feel more energized and in control.

Whether you’re dealing with cramps, fatigue or cravings, your plate can be a powerful tool for relief. Looking for more advice on your health and wellness routine? Subscribe to the weekly Scrubbing In newsletter to get tips and advice straight to your inbox today.