12 Foods To Eat During Periods

Medically reviewed by G. Liakeas, MD FACT CHECKED

Period symptoms can be very unpleasant. And if you’ve ever questioned why these symptoms manifest in a more severe way one month but become much simpler to manage the next, keep reading.

Hormonal fluctuations, which are the primary cause of our monthly cycles, are also responsible for well-known and bothersome period symptoms like mood swings, PMS, cramps, and bloating.

The aforementioned symptoms, however, can become severe if these hormones are out of balance.

You can take specific actions to assist yourself, such as feeding your body the proper foods. Everybody is unique, and everyone needs a distinct diet to thrive.

A diet that consists mainly of refined sweets and processed foods would probably make you feel more lethargic than ever.

Of course, maintaining balance while occasionally indulging in sweets is key.

But the experts claim that putting even more emphasis on ingesting fresh, nutrient-rich foods before your period arrives could significantly ease the experience and you can feel less discomfort.

Today, we will be looking at some of the foods you should eat if you’re on your period.

Best Foods To Eat During Period

The following are some of the best foods to eat during your period-

  1. Oats

    You may already know that oats are a fantastic choice for a slow-releasing breakfast carb, so why are they also a healthy source of energy during your period?

    Oats give B vitamins which assist raise your energy levels during periods and fight off the weariness you’re likely to be experiencing. 

    They are an excellent choice for breakfast and are said to be rich in beta-glucan and could help in maintaining gut bacteria and improving digestion. 

  2. Spinach And Broccoli

    Spinach and broccoli contain magnesium and potassium, which can help lessen period symptoms like cramping.

    They are high in magnesium, high in iron, and rich in fiber. Magnesium may reduce anxiety 

    They can be added to a stir fry, used to make a soup, green smoothie, salad, or steamed.

    You may have less fatigue during periods if you replace your iron intake with spinach and broccoli, and the strong vitamin C content of these foods will facilitate iron absorption.

  3. Turmeric

    Adding turmeric to your diet is crucial for maintaining a regular and pain-free menstrual period.

    However, organic turmeric is ideal because it has anti-inflammatory properties that make your period’s symptoms less intense.

    As a result, you can include turmeric in the foods you eat while having a period. The persistent inflammation that can cause the number of period problems is reduced by turmeric.

    Because of its emmenagogue properties, turmeric improves blood flow to the pelvic region and uterus. You can either drink milk turmeric made with milk or turmeric tea made with water.

  4. Lean Red Meat

    One of the foods for period cramps, lean red meat, is a protein- and iron-rich food that is vital for your general health. Iron is required for the growth and proper development of the body. 

    As you lose a lot of iron from bleeding, eating lean red meat is very helpful during periods.

    Although the finest source is lean red meat, if you’re not a fan or a vegetarian, you may supplement with chicken, eggs, turkey, lentils, seeds, and almonds.

    Eating lean red meat should make you significantly less likely to spend the entire day curled up in bed during periods because iron is crucial for battling weariness.

  5. Water

    Maintaining hydration is essential during periods because your body needs water to function.

    Around this time of the month, consuming even more water can assist with menstrual cramps and a bloated stomach.

    Since you tend to lose fluids and become dehydrated during your period, it’s crucial to consume adequate water throughout the day.

    Apart from this, this is one of the significant home remedies to stop periods or make them end faster.

    Overall, we cannot stress enough how vital it is to stay hydrated during periods. Your overall energy levels may suffer as a result of not drinking enough water.

  6. Salmon

    vitamin B12 and Omega-3 fatty acids are abundant in salmon. Because of their anti-inflammatory qualities, these minerals can help ease menstrual cramping.

    Salmon can assist you through all of your menstruation problems if you enjoy seafood. It is high in protein and iron, all of which are beneficial to your overall health and not only during periods.

  7. Dark Chocolate

    Because it contains a lot of magnesium, dark chocolate helps to relieve period cramps.

    Magnesium aids in muscular relaxation and prevents the generation of substances that indicate cramps.

    Another component found in dark chocolate is copper. It’s believed that several nutrients in dark chocolate influence the mechanism causing cramping.

    The uterus sheds its lining during periods. Prostaglandins, lipids that resemble hormones, are released to accomplish this, causing the uterus to contract.

    These unpleasant menstrual cramps are brought on by these contractions.

    Dark chocolate contains the mineral magnesium, which is known to help relax muscles and, as a result, may lessen uterine contractions and pain.

    Magnesium may also prevent the synthesis of prostaglandins, which trigger contractions. is also highly beneficial during periods.

  8. Banana

    Rich in vitamin B6, bananas are a fantastic snack for elevating your mood during your periods and keeping your content.

    Magnesium and potassium are abundant in bananas as well, which lessens bloating.

    Additionally, bananas promote healthy digestion which is crucial in your periods. So, eat bananas while you’re on your period to avoid period issues.

  9. Calming Teas

    Teas containing chamomile, ginger, and peppermint are excellent for easing menstrual cramps. These drinks can aid you if you suffer from nausea as well.

    In addition to easing your physical discomfort in periods, these teas can also help in relaxing your muscles and nerves, which lowers your stress levels as stress is quite common during periods.

  10. Sweet Fruits

    Throughout their periods, the majority of women have persistent desires for sugar. Going for sugary foods to satisfy your cravings is easy, but doing so won’t help you in the long run.

    Choose fruits that are naturally sweet instead, such as melons, cherries, grapes, kiwis, and plums. These fruits will simultaneously hydrate your body and satisfy your sugar craving.

  11. Ginger

    Try ginger tea for help if your periods are painful. Ginger aids in pain relief because it has anti-inflammatory qualities.

    Additionally, it is used to treat nausea and upset stomach, two symptoms that might occasionally accompany menstruation.

    Bring some ginger slices and water to a boil. You can include a dash of black pepper and honey. To feel better, sip a lot of this tea during your periods.

  12. Lentils

    Given the complexity of lentils, regular consumption results in the body producing serotonin. This hormone helps you unwind when you’re feeling tired during periods.

    Lentils are associated with magnesium, folate, and potassium which may have several anti-oxidant properties.

    They could benefit in reducing PMS symptoms when consumed regularly. You can cook chickpeas, rajma, and other foods in curries, and add lentils to your sambhar as part of your diet.


Not only are periods painful, but they also cause a variety of annoying menstrual symptoms and generally make you lousy.

It’s important that throughout your period, you indulge in some healthy good food.

Whether it’s cuddling up with a cup of tea or taking a supplement to lessen PMS symptoms, whatever you need to do to lessen menstrual discomfort might be a good idea for you. 

The hormones progesterone and estrogen are responsible for menstrual cycle, but each woman will have a unique experience.

Having full-balanced meals with healthy fats, carbohydrates, and protein can keep you energized, and balance your hormones.

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