18 Foods to Eat on Your Period

To ease menstrual symptoms like cramps and fatigue, focus on foods rich in nutrients such as omega-3 fatty acids, magnesium, and iron. Avoiding processed foods and those high in sugar and salt can help keep symptoms from intensifying.

Foods That Help Ease Your Period Symptoms

Eating foods high in omega-3 fatty acids, magnesium, vitamin E, and calcium may improve menstrual pain, cramps, and energy levels. 

Research also suggests diets rich in omega-3 fatty acids, calcium, and vitamin D may reduce the risk of PMS symptoms.

Fruit 

Fruits, like watermelon, are high in water content 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 that following a vegetarian diet rich in fruits and vegetables can reduce cramps and abdominal pain during your period. 

Leafy Greens

Leafy greens, like spinach and kale, provide fiber, iron, and calcium. If you experience heavy periods, it’s important to choose foods high in iron. Low iron levels can cause fatigue, aches, and pains. 

Ginger

Ginger’s anti-inflammatory effects may improve premenstrual syndrome (PMS) and period symptoms. One study showed 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 provides iron and protein. Eating protein-rich foods during your period can reduce cravings by keeping you full longer and boosting energy and managing pain. 

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, known for its anti-inflammatory properties, contains curcumin. Taking curcumin before your period can help with PMS symptoms like cramping and bloating. 

Nuts and Seeds

Certain nuts and seeds are rich in omega-3 fatty acids. They also contain vitamins and minerals like magnesium. Consider incorporating walnuts, chia seeds, and flax seeds into your diet before and during your period since these contain the most omega-3 fatty acids. 

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 bloating, 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. 

Whole Grains

Whole grains are a great choice during your period because they provide steady energy and help regulate blood sugar levels. They are rich in fiber, which can support digestion and reduce bloating. Whole grains also contain essential vitamins and minerals, such as B vitamins and magnesium, which can help ease menstrual cramps.

Include several daily servings of whole grains, such as oats, brown rice, whole wheat bread and pasta, farro, and barley.

Lentils and Beans

Lentils and beans contain iron and protein to improve period discomfort. A high-protein diet can help you feel full 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.

Read the nutrition label carefully, as many types of yogurt are high in added sugar. Choose those that are lower in sugar to get the health benefits.

Eggs

Eggs may be beneficial for people with PMS and period pain due to their magnesium and calcium content, which can help reduce menstrual cramps and pain.

However, studies on the effects of eggs on menstrual pain have shown inconsistent results, partly due to the limited number of studies. More research is needed to confirm their role in managing period pain.

Tofu

Tofu is rich in protein, iron, calcium, and magnesium. Fermented foods like fermented tofu (also known as fermented bean curd), tempeh, kefir, and sauerkraut may improve gastrointestinal symptoms, but more research is needed.

Water

Drinking water can reduce PMS symptoms like bloating and constipation. One study found that drinking more water during your period may reduce period pain and lower the need for medications 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.

Kombucha

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

To make kombucha, sugar is added for the fermentation process. During fermentation, the yeast and bacteria consume most of the sugar. However, some brands of kombucha add sugar after fermentation, which may negate the potential health benefits.

Read the nutrition label carefully and look for brands that are low in added sugar.

What Not to Eat During Periods

Salty Foods

Consuming foods that are high in salt may lead to water retention. Reducing salty foods and limiting the amount of salt you add to foods may help reduce fluid retention, abdominal bloating, breast swelling, and pain.

Sugary Foods

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.

One 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. 

Highly processed foods to limit during your period include:

• Packaged snacks
• Processed meats (like salami, bacon, sausage, and hot dogs)
• Pizza
• Fast food
• Sweet drinks
• Ice cream
• Candy
• Baked goods (like muffins, cookies, cake, and pastries)

Foods You Don’t Tolerate Well

If you have noticed that your body does not tolerate certain foods, 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.

Caffeinated Drinks

Drinking too many caffeinated beverages can cause irritability, poor sleep, and menstrual cramps. Caffeine may also worsen period symptoms like anxiety.

Drinks containing caffeine, such as coffee, energy drinks, and some types of soda, may also contribute to diarrhea and other gastrointestinal symptoms.

If you start your day with a cup or two of coffee, it is likely OK to continue that in moderation, but avoid other sources of caffeine throughout the day. 

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.