What to Eat During Your Period: Foods to Support Your Body

What you eat during your period can have a big impact on how you feel. The right foods can help reduce cramps, fight bloating, and boost your energy. Here’s a guide to the best foods to nourish your body and make your period a little easier.

1. Iron-Rich Foods

Periods can lead to iron loss, which might leave you feeling tired or lightheaded. Replenish your body with iron-rich options like:

Leafy Greens: Spinach, kale, and Swiss chard.
Legumes: Lentils, chickpeas, and black beans.
Lean Protein: Chicken, turkey, and eggs.
Seafood: Salmon and sardines.

Pro Tip: Pair iron-rich foods with vitamin C (found in citrus fruits, strawberries, and bell peppers) to help your body absorb iron more effectively.

2. Foods High in Magnesium

Magnesium helps relax muscles and reduce cramps, making it essential during your period. Try:

Dark Chocolate (70% or higher): A comforting and nutritious choice.
Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds.
Avocado: Great in salads, smoothies, or on toast.

3. Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that may help ease period pain. Include:

Fatty Fish: Salmon, tuna, and mackerel.
Flaxseeds and Chia Seeds: Perfect for smoothies, yogurt, or baking.
Walnuts: A simple, healthy snack.

4. Fiber-Rich Foods

Fiber helps improve digestion and reduce bloating. Some great choices are:

Whole Grains: Brown rice, quinoa, and whole-grain bread.
Vegetables: Broccoli, carrots, and zucchini.
Fruits: Apples, pears, and berries.

5. Hydrating Foods

Staying hydrated can help alleviate bloating and fatigue. Along with drinking plenty of water, try:

Cucumber: A refreshing snack or salad base.
Watermelon: A sweet, water-rich fruit.
Soups and Broths: Warm and soothing, especially if you’re craving comfort.

6. Calcium and Vitamin D

These nutrients are important for mood regulation and muscle relaxation. Incorporate:

Dairy Products: Milk, yogurt, and cheese (if tolerated).
Plant-Based Milk: Almond or soy milk fortified with calcium and vitamin D.
Tofu: A versatile plant-based source of calcium.

7. Herbal Teas and Warm Drinks

Warm drinks can ease cramps and help you relax. Try:

Chamomile Tea: Known to reduce cramps and promote better sleep.
Ginger Tea: Helps with inflammation and nausea.
Peppermint Tea: Eases digestion and tension headaches.

8. Foods to Limit

Some foods can worsen period symptoms. It’s best to reduce:

Salty Foods: These can increase bloating and water retention.
Sugary Treats: Excess sugar might lead to energy crashes or mood swings.
Caffeine: Can worsen cramps and make you feel jittery.
Alcohol: Dehydrates your body and may intensify fatigue.

Disclaimer

This article is for informational purposes only and should not replace professional medical advice. Everyone’s body responds differently, so listen to your needs and consult a healthcare provider if you have specific dietary concerns or ongoing period-related symptoms.