What to Eat on Your Period
Let’s face it, periods are uncomfortable. I mean, your period can come with a variety of symptoms that affect how you feel throughout the day.
Many of us experience cramps, fatigue, bloating, cravings, and mood swings, especially during the first few days of the cycle. These symptoms happen because your body is shedding the uterine lining and hormone levels are shifting.
What you eat on your period can make a big difference in how you feel. Indeed, certain nutrients help replenish what your body loses during menstruation while also supporting hormone balance, reducing inflammation, and stabilizing energy levels.
The right foods can help reduce cramps, support hormone balance, replenish lost iron, and keep your energy steady throughout the day.
In short, choosing the right foods to eat on your period can help you feel more comfortable and supported during your cycle. And that’s exactly what we all need during this time.
Here are some of the best foods to eat on your period to help your body feel its best.
And if you want to stay consistent with eating the right foods during your period, using a simple meal planning system like our Weekly Meal Planner Spreadsheet can make it so much easier.
What To Eat On Your Period
Iron-Rich Foods to Replenish Blood Loss
During your period, your body loses blood, which means you also lose iron.
Low iron levels can leave you feeling tired, weak, or even lightheaded, especially if your flow is on the heavier side.
Eating iron-rich foods during your period can help replenish your body’s iron stores and support healthy energy levels.
Best Iron-Rich Foods
- Grass-fed beef ( eat it sparingly)
- Liver
- Eggs
- Chicken
- Clams
- Turkey
- Shrimp
- Spinach
- Lentils
- Beans ( canned or cooked in a pressure cooker to reduce inflammatory effects)
- Peas
- Tofu
- Pumpkin seeds
- Pistachios
- Dark chocolate
- Dark, leafy greens
- Broccoli
- Figs
Both animal-based and plant-based foods can provide iron. Animal sources (heme iron) are generally absorbed more easily. However, plant-based sources ( non-heme iron) can still be very beneficial, especially when paired with other nutrients. So don’t dismiss them just yet.
One tip for better iron absorption is to pair iron-rich foods with Vitamin C. Good sources of vitamin C include oranges, bell peppers, and strawberries.
For instance, you can add bell peppers to your lentil stew for better iron absorption.
Magnesium-Rich Foods to Reduce Cramps
Magnesium is one of the most important minerals to include in your diet during your period. Why? Because magnesium helps relax muscles, which may reduce the intensity of menstrual cramps.
Besides, magnesium helps regulate the nervous system, which can support mood and relaxation during your cycle.
- Leafy greens
- Dark chocolate
- Almonds
- Cashews
- Pumpkin seeds
- Avocados
- Bananas
Don’t underestimate the benefits of magnesium during your period. As mentioned, it might reduce PMS symptoms such as mood swings and headaches.
If you struggle to get enough magnesium from food, some people also use magnesium supplements. A good option is magnesium glycinate.
RELATED: Top Foods High in Magnesium You Should Be Eating Daily
The Most Common Types of Magnesium ( And What Each One is Best For)
Omega-3 Foods to Reduce Inflammation
Omega-3 fatty acids are known for their anti-inflammatory properties. And since menstrual cramps are partly caused by inflammation, getting enough omega-3s may help reduce period pain and discomfort. Indeed, research shows omega-3 fatty acids can be quite effective for period pain.
Besides, these healthy fats also support hormone balance and brain health, which can help with mood swings during your period.
So, it’s a no-brainer.
Best omega-3 sources
- Salmon
- Sardines
- Mackerel
- Chia seeds
- Flaxseeds
- Walnuts
- Avocados
- Olive oil
So, during your next period, try to include these healthy fats in each meal. Apart from reducing inflammation and supporting hormone balance and brain health, healthy fats help keep your blood sugar stable, which reduces energy crashes and intense cravings during your period.
Related: The Best Healthy Fats Foods for Your Diet
Complex Carbohydrates for Energy
Unfortunately, hormonal changes during your period can sometimes lead to low energy levels and strong cravings for sugary foods. And while quick sugars may boost energy, they typically lead to energy crashes later, creating a terrible vicious cycle of bad snacking.
Eating complex carbs on your period is a much better choice. Complex carbs digest more slowly and provide a steady energy throughout the day. And they also contain fiber, vitamins, and minerals that support overall health, especially when you’re on your period.
Best complex carbohydrates to eat on your period
- Sweet potatoes
- Oats
- Brown rice
- Quinoa
- Buckwheat
- Beans
- Lentils
Related: What are the Best Complex Carbohydrates and Their Benefits
Hydrating Foods to Reduce Bloating
Staying hydrated is particularly important during your period. Indeed, dehydration can make bloating, headaches, and fatigue feel so much worse. This is why drinking enough fluids and eating water-rich foods can help your body feel better.
Plus, hydrating foods provide both fluids and essential minerals that can help support circulation, digestion, and energy levels during your menstruation.
Hydrating foods to eat on your period
- Cucumbers
- Watermelon
- Oranges
- Celery
- Coconut water
Herbal teas for period relief
Warm herbal teas are another awesome way to stay hydrated during your period while also easing common symptoms.
Good choices include:
- Ginger tea- may help reduce cramps and nausea.
- Chamomile tea – supports relaxation and may help reduce inflammation.
- Peppermint tea- can help ease bloating and digestive discomfort.
- Raspberry leaf tea- traditionally used to support menstrual health.
Related: 19 Easy Ways To Drink More Water Every Day( Without Forcing It)
Warm, Easy to Digest Foods
During your period, digestion can sometimes slow down due to hormonal changes.
This can lead to symptoms like bloating, stomach discomfort, or digestive sluggishness. I actually get very terrible bloating during my period.
So it is important to go for warm foods that are easy to digest during this time of the month.
Some awesome options include:
- Soups
- Stews
- Bone broth
- Cooked vegetables
- Oatmeal
- Stewed fruit
Such foods are super gentle on the digestive tract and can help provide nourishing energy without putting too much stress on your digestive system.
Making soups and stews at home can be easier with tools like a slow cooker. If you’re like me, you don’t typically feel like cooking on your period. That’s why you need a slow cooker.
Fermented Foods for Gut Health
Your gut health plays an important role in hormone balance, digestion, and inflammation, all of which can influence how you feel during your period.
Fermented foods contain beneficial bacteria called probiotics that support a healthy gut microbiome. And a balanced gut may help improve digestion, reduce bloating, and generally support overall wellness.
Good fermented foods to include:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
Related: Top Fermented Foods and Their Benefits
Spices That Help with Period Symptoms
Certain herbs and spices contain natural compounds that can help support your body during your period.
Indeed, many of them have anti-inflammatory, digestive, and circulation-boosting properties, which may help reduce common period symptoms.
Good Spices to Eat on Your Period Include:
Ginger- may help reduce cramps and nausea.
Turmeric- known for its anti-inflammatory benefits.
Cinnamon- may help support blood sugar balance.
Fennel- can help reduce bloating and digestive discomfort.
Black pepper – supports circulation and improves nutrient absorption.
You can easily add most of these spices to your daily meals.
For instance, you can easily add ginger to tea, sprinkle cinnamon on oatmeal, or include turmeric in soups and stews.
Foods To Avoid/Limit During Your Period
Just like certain foods can help support your body during your period, others may make symptoms worse. Some foods can increase inflammation, disrupt blood sugar levels, or worsen bloating and fatigue.
This doesn’t mean you have to avoid these foods completely, but I’d be mindful of how much you eat them during your period.
Foods that may increase period symptoms
- Highly processed foods- These foods, unfortunately, contain a lot of sodium that leads to bloating. Besides, highly processed foods cause inflammation and can worsen period symptoms.
- Excess sugar – Too much sugar can cause spikes in energy followed by a crash, which can, unfortunately, worsen your mood during your period.
- Alcohol– Alcohol can exacerbate the PMS symptoms. For instance, alcohol can dehydrate you, which worsens headaches and also causes bloating. It can also lead to digestive issues such as diarrhea and nausea.
- Excess caffeine – Can cause water retention and bloating. It can also make headaches worse.
- Very salty food– Too much salt causes water retention that leads to bloating.
- Spicy foods– Spicy foods can upset your stomach, leading to diarrhea, stomach pain, and nausea.
- Red meat– while red meat might be high in iron, it is also high in prostaglandins. High levels of prostaglandins cause cramps.
Instead of eating these foods, go for whole, nutrient-dense meals that support your body and provide steady energy throughout the day.
3 Days Simple Period- Friendly Meal Ideas
You don’t need to overcomplicate what you eat on your period. Just keep meals simple and balanced.
Basically, a simple guide is to include protein, healthy fats, and fiber-rich carbohydrates to help stabilize your energy levels.
Here are a few easy meal ideas to try during your period.
Day 1
Breakfast
Oatmeal with banana, chia seeds, and almond butter
This particular breakfast provides fiber, magnesium, and healthy fats that support steady energy throughout the day and also reduce cravings, all good things for when you’re on your period.
Lunch
Quinoa bowl with roasted sweet potatoes and avocado
This meal has complex carbs, healthy fats, and important nutrients that support hormone balance and sustained energy.
Dinner
Salmon with roasted vegetables and brown rice
Salmon provides omega-3 fatty acids that help reduce inflammation and menstrual discomfort.
Snack
Dark chocolate and almonds
Dark chocolate contains magnesium, while almonds provide healthy fats and protein to keep you satisfied between meals.
Day 2
Breakfast
Greek yogurt parfait with berries, pumpkin seeds, and granola
This breakfast provides protein, probiotics, and iron-rich pumpkin seeds to help support your body during your period.
Lunch
Lentil and vegetable soup with whole-grain toast
Lentils are an awesome plant-based source of iron and fiber, while warm soup is gentle on digestion during your period.
Dinner
Chicken and vegetable stir-fry with brown rice
This particular meal provides protein, complex carbs, and vegetables that help support stable energy.
Snack
Apple slices with peanut butter
This snack has fiber and healthy fats to help prevent blood sugar crashes.
Day 3
Breakfast
Avocado toast with eggs and sauteed spinach
Eggs provide protein and iron, while avocado and spinach provide healthy fats and other important nutrients to make your period a little easier.
Lunch
Chickpea and avocado salad with cucumbers, tomatoes, and olive oil
Chickpeas provide fiber and plant-based protein, while olive oil adds healthy fats that support hormone balance.
Dinner
Baked sweet potato with black beans, and sauteed greens
This meal has complex carbs, fiber, and magnesium-rich foods that may help reduce cramps.
Snack
Banana with peanut butter and a few walnuts
Bananas contain potassium and magnesium, while walnuts add healthy omega-3 fats.
Want to Plan Your Own Period-Friendly Meals?
If you want to stay consistent with eating the right foods during your cycle, having a simple system will make it so much easier.
My weekly meal planner spreadsheet is designed to help you design meals with intention, stay organized, and support your health goals.
- Plan your breakfast, lunch, dinner, and snacks for the week.
- Automatically generate your grocery list
- Track calories and macros (optional)
- Store all your favorite recipes in one place.
- Reduce food waste and save money.
It’s perfect if you want to make healthy eating during your period (and after) feel simple and stress-free.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
Final Thoughts
Your period is a delicate time when your body is working hard, and nourishing it with the right foods can support your overall well-being during and after it.
Going for nutrient-dense foods can help reduce discomfort, maintain stable energy levels, and support your body’s natural rhythms during your cycle.
Until the next one, loves.
Zine
And remember, if you struggle to stay consistent with your meals during your period, using our Weekly Meal Planner Spreadsheet can help.
This Google Sheets meal planner can help you organize your meals, track your nutrition, and simplify your routine so you don’t have to think about what to eat every day.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
