Periods can be physically and emotionally draining — but the right foods can ease cramps, balance your mood, and boost your energy. While over-the-counter painkillers and heating pads help, adjusting your diet is a natural, sustainable way to support your body during menstruation.
Here’s a guide on what to eat (and avoid) during your period to feel your best.
- Prioritize Iron-Rich Foods
You lose iron during your period, which can leave you feeling weak or dizzy. Replenishing iron through food helps fight fatigue.
Best sources:
- Leafy greens (spinach, kale)
- Legumes (lentils, chickpeas)
- Tofu
- Lean meats (chicken, turkey)
- Fish (especially sardines and salmon)
Pro tip: Pair iron-rich foods with vitamin C (like citrus fruits or bell peppers) to enhance absorption.
- Fight Cramps with Magnesium and Potassium
Cramps are caused by uterine muscle contractions. Magnesium and potassium help muscles relax, reducing pain and discomfort.
Magnesium-rich foods:
- Dark chocolate (70% cocoa or more)
- Avocados
- Almonds and cashews
- Bananas
Potassium-rich foods:
- Bananas (again!)
- Sweet potatoes
- Coconut water
- Stay Hydrated — Water Is Non-Negotiable
Bloating is a common period symptom. Ironically, drinking more water actually reduces bloating by helping your body flush out excess sodium.
Tips:
- Aim for at least 8–10 glasses a day.
- Add mint or lemon for flavor and digestion benefits.
- Herbal teas like chamomile or ginger are great for soothing cramps and reducing inflammation.
- Choose Anti-Inflammatory Foods
Inflammation can worsen cramps. Eating anti-inflammatory foods helps calm your body and ease discomfort.
Best picks:
- Berries
- Turmeric
- Ginger
- Olive oil
- Fatty fish (like salmon and mackerel)
- Limit Sugar, Caffeine, and Processed Foods
While reaching for comfort food is tempting, sugary and processed foods can spike insulin levels, cause mood swings, and worsen cramps.
Avoid or reduce:
- Excess caffeine (can constrict blood vessels and worsen cramps)
- Packaged snacks and chips
- Sugary drinks
- Fried foods
Instead, satisfy cravings with:
- Dark chocolate
- Fruit and nut mixes
- Homemade smoothies
- Eat Smaller, Balanced Meals More Frequently
Blood sugar fluctuations can lead to irritability and fatigue. Eating smaller, balanced meals every 3–4 hours keeps energy levels stable.
Balance is key:
Each meal should include a mix of:
- Complex carbs (quinoa, oats, brown rice)
- Healthy fats (nuts, seeds, olive oil)
- Lean protein (eggs, fish, legumes)
- Don’t Skip Meals — Especially Breakfast
Skipping meals can trigger headaches, mood swings, and fatigue. Start your day with a nourishing breakfast to fuel your body and mind.
Try:
- Oatmeal with flaxseeds and berries
- Whole grain toast with avocado and eggs
- Smoothie with spinach, banana, chia seeds, and almond milk
Your period is not the time to diet aggressively or deprive your body. Instead, think of food as fuel and healing medicine. Listen to your body’s cues, stay nourished, and choose foods that support comfort and energy.
With a mindful approach to eating, your period days can be a lot more manageable — even empowering.
Written by:
Dr. Aayushi Gupta