8 Best Foods to Eat During Periods

Periods come with their own set of discomforts. While it is possible to manage them with rest, home remedies, and medications, one thing that plays a crucial role in sustaining our bodies throughout periods is a healthy diet. As many women overlook the importance of eating healthy during periods, we have come up with this informational blog post to share how a diet rich in certain foods can make your periods easy and comfortable, and also look at some of the best foods to eat during periods.

Uncomfortable Symptoms Associated with Periods

It is not uncommon to experience uncomfortable symptoms while menstruating. For some women, these symptoms are mild, while others have severe symptoms. As our diet plays a crucial role in shaping our bodies, watching what you eat can ease these symptoms and provide relief. Symptoms that typically arise during periods are:

• Bloating and gas
• Abdominal cramps
• Diarrhoea
• Mood swings
• Nausea
• Headache
• Tiredness
• Lower back pain
• Breast tenderness

How Can Altering Your Diet Help?

Bringing healthy changes to your diet can make periods manageable and less painful. You can notice:

• Reduced menstrual cramps and pain
• Fewer mood swings
• Less fatigue
• Reduced bloating and water retention
• Improved digestive issues

Elements that can be particularly helpful during periods are omega-3 fatty acids, magnesium, iron, proteins, and fibre. All of these are known to ease menstrual symptoms in one way or another. To know which foods are rich in these elements, plus others that can make your periods easier, are listed below.

Healthy Foods to Eat During Periods

1. Leafy Vegetables

Leafy greens like spinach are a must-have during periods. Iron levels in your body may drop, especially if you have heavy periods. These vegetables replenish iron in the body and prevent symptoms like fatigue and pain. Add leafy greens to your diet in the form you prefer. Eat them cooked or add them to smoothies to make a healthy drink.

2. Fruits

Want to know which fruits to eat during periods? Eat fruits like oranges, strawberries, and bananas when you’re on your period! Though evidence is insufficient on how effective oranges and strawberries are in alleviating menstrual pain, there is no harm in having them as a part of a healthy diet. Oranges and strawberries will provide you with vitamin C, whereas bananas will lend you potassium, which could help in easing bloating during periods.

3. Yoghurt

Yoghurt is a great probiotic to add to your diet during periods. It will not only provide you with calcium and magnesium but will also keep digestive issues (like bloating and diarrhoea) arising during periods in check. It will also double up as a food to help you fight vaginal infections by maintaining the balance of good bacteria in your gut.

4. Teas

Have a cup or two of ginger or peppermint tea on days when you have your periods. Both work well in offering relief from menstrual symptoms like bloating, nausea, and menstrual cramps. Ginger is known for its anti-inflammatory properties and peppermint for its muscle-relaxing properties. Both contribute to easing pain and discomfort during periods.

5. Dark Chocolate

Many people don’t like dark chocolate for its strong taste. If you’re one of them, it might be time to rethink your choice, as dark chocolate is great to have during periods. It contains significant amounts of iron and magnesium, both of which are necessary during periods. Eating dark chocolate can restore your iron levels. Plus, its magnesium content can ease your period symptoms by relaxing uterine muscles and reducing prostaglandin levels responsible for cramping and painful periods.

6. Fish

Fish like salmon and mackerel are some of the best foods during periods. They are excellent sources of protein and omega-3 fatty acids. Some studies indicate that omega-3s can be beneficial in pain management during periods. So much so that women were able to cut back on pain relievers they took to manage period pain. So, eat fish at least once a week so you have to deal with less pain during menstruation.

7. Lentils/ Beans

Lentils and beans are great sources of proteins. Vegetarians, vegans, and non-vegetarians can all enjoy a bowl of lentils and beans during periods. The protein content will help with period cravings, iron will refill low levels, and fibre will keep gut-related issues at bay.

8. Flaxseeds

Another rich source of omega-3 fatty acids are flaxseeds. Ideal for people who don’t consume non-vegetarian foods, flaxseeds can provide a good amount of omega-3s that help reduce inflammation and bring down the levels of prostaglandins that cause abdominal cramps. So, add flaxseeds to your daily diet to reap maximum benefits during periods.

Foods to Avoid During Menstruation

In addition to knowing what to eat during menstruation, you must also be aware of foods to avoid on periods. Certain foods can make your menstrual symptoms worse and, hence, must be avoided. These are:

• Red meat – High in prostaglandins, it can make menstrual cramps worse.
• Spicy and fried dishes – Known for causing upset stomach and diarrhoea, it is best to avoid them during periods.
• Alcohol – It can cause dehydration and give rise to bloating, headaches, diarrhoea, and fatigue.
• Caffeine – Water retention and bloating can increase if you drink caffeinated drinks like coffee and tea.
• Excess salt – Consuming too much salt leads to bloating and water retention. Add minimal salt to your diet during periods if you’re used to it.
• Processed foods – These can have additives that can aggravate menstrual symptoms. They are also known for causing bloating, sluggishness, and discomfort.

Concluding Thoughts

Knowing what to eat during periods is the first step to managing uncomfortable symptoms. By adding the foods listed above, you can bring a healthy change to your diet and make your period days comfortable.

Besides healthy eating, don’t forget to drink a lot of fluids when you’re menstruating. Water and other fluids can keep you from getting dehydrated and save you from achy menstrual symptoms. 

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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for concerns regarding your menstrual health and for the diagnosis and treatment of any health condition.