Top Foods To Eat During Your Period

Foods During Period

As a woman, regardless of age, you’re not pleasant on your period, right? You may experience abdominal cramps, headaches, nausea, or fatigue. Certain medications can relieve these menstrual symptoms.

Having an imbalanced microbiome is correlated to imbalances in hormones. Having too much estrogen in your body can lead to gut-related issues like bloating and fluid retention, and can also lead to symptoms like PMS, such as cramps, heavier periods, mood swings, and bloating.

Therefore, you should promote a strong, healthy gut lining, and for that matter Gundry MD Total Restore could be your choice. It is not only helpful for your gut health, but also for periods.

However, some of the foods around you can be helpful to get you through your period. If you experience any of these symptoms, then you can add certain foods to your diet to feel better.

Food To Eat During Your Period

1. Water

As you know, about 70% of  the human adult body is water. Therefore, it is always important to stay hydrated. And it is especially true in your period. Always being hydrated can relieve the headache symptoms of dehydration. It is also a common symptom of the menstrual cycle.

Keep in mind that whether you are menstruating or not, it is also vital to stay hydrated. Because, if there is a lack of water, the muscle will certainly store water to compensate for the shortage and cause unpleasant pain. So remember to always replenish water at least 2 liters per day.

2. Fruit

Water-rich fruits are wonderful for staying hydrated during the menstrual cycle. Fruits that can improve menstrual cycle discomfort include:

  • Oranges: Oranges are rich in calcium, vitamin D that can improve depression, anxiety, and regulate mood when you’re on the period. Additionally, the high calcium content is believed to improve abdominal cramps and aid in muscle relaxation.

  • Bananas: Bananas can improve mood thanks to their high amount of vitamin B6. Besides, bananas are also rich in potassium and magnesium, which can limit water storage in the abdomen and enhance flatulence. Bananas also aid in regulating the digestive system and improving digestive disorders during the menstrual cycle.

  • Watermelon: Watermelon is a fruit that provides many nutrients, natural sugars supplement and helps the body fight weakness and fatigue. In addition, the natural sugars in watermelon, prunes, figs, and other berries can aid in improving bloating.

Besides, these sweet fruits can help you curb sugar cravings without eating a lot of refined sugar. Not only that, but fatigue symptoms can also disappear.

3. Leafy green vegetables

It’s common to lose a certain amount of blood during your period. This can lead to iron deficiency, fatigue, body aches, and dizziness. Leafy green vegetables are rich in magnesium that can help you replenish lost blood quickly. Besides, these vegetables contain a lot of fiber which helps in digesting food easily. This prevents the pains that are piling up from digestive disorders.

The best vegetables for your period include:

  • Spinach: During the menstrual cycle, iron levels can drop, causing iron build-up and general fatigue. So, supplementing with spinach, kale, and dark green vegetables can assist with iron supplements.

  • Broccoli: Broccoli is packed with nutrients that can improve premenstrual symptoms. In addition, the magnesium, potassium, calcium, vitamins A, C, B6, and E in broccoli can also boost mood, fight fatigue, and depression.

4. Ginger

When it comes to ginger benefits, there is no debate. A cup of warm ginger tea can improve some menstrual symptoms. Ginger has anti-inflammatory effects. So ginger can ease the symptoms of muscle aches and cramps in your period.

Ginger may also reduce nausea. There is currently little research confirming this. However, a 2018 study found that ginger was effective in reducing nausea and vomiting in the first trimester of pregnancy. Since it’s so safe and relatively cheap, it’s worth a try.

Even so, you should not consume too much ginger in a day. According to research experts, consuming more than 4 grams of ginger in a day can cause symptoms of heartburn and stomach pain.

6. Fish

Obviously, fish is a nutritious and indispensable food in your daily diet. Fish is rich in iron, protein, and especially omega-3 fatty acids. As you know, your body is prone to blood loss and iron loss during menstruation. Therefore, consuming iron will counteract any reduction in iron levels you may experience during your period.

Types of fish that may improve pain include:

  • Salmon
  • Tuna
  • Pilchard

Omega-3 can lessen menstrual pain symptoms according to a 2012 study. Subjects taking omega-3 supplements found that their menstrual pain was greatly reduced so that they can reduce the amount of ibuprofen they take. Additionally, omega-3s can also reduce symptoms of depression. 

7. Turmeric

Turmeric has long been known as a tuber that has anti-inflammatory effects. And you know, curcumin is its main active ingredient. It also stimulates blood circulation in the uterus and hormonal balance. 

8. Dark chocolate

Dark chocolate is a delicious snack that is loved by many people. It also brings many great uses for human health. It is rich in iron and magnesium. A 100-gram bar (70 – 85% dark chocolate) contains 67% of the recommended daily amount for iron and 58% for magnesium.

9. Nuts

Nuts such as beans, peanuts, sesame contain a lot of carbohydrates, vitamins, minerals, and many essential nutrients. And they are also a great snack for women during menstruation. They can replenish blood and reduce stress and fatigue during your period. So, you should pay attention to fully supplement this food on the menu.

10. Yogurt

If you are wondering what to eat to relieve abdominal cramps during your period, yogurt is the ideal choice for you. Yogurt is rich in magnesium and other essential nutrients, like calcium, which has the ability to reduce uterine contraction. From there, relieving menstrual pain quickly. So, try to add yogurt to your menu! 

You can eat 1-2 boxes of yogurt per day. Equivalent to about 120 – 240g calcium. It will help reduce menstrual cramps by 30%. Besides, yogurt also has the ability to increase the number of white blood cells. It strengthens the body’s immune system and reduces the risk of diseases such as obesity, heart disease, blood pressure.

The lactobacillus bacteria in yogurt have the ability to prevent inflammation in the intestine, reducing the risk, bladder, and rectal cancer. Many people are likely to have fungal infections during or after their menstrual cycle. So, there’s no reason not to eat yogurt these days. 

11. Lentils and beans

Did you know that lentils and beans are rich in protein? So, they are also a great vegetarian alternative to meat. Besides, beans are also a great source of iron. So adding legumes to your diet during your period has many benefits.

During menstrual days, the uterine lining falls off, causing the body to lose large amounts of iron and magnesium. Meanwhile, beans like soybeans, green beans, black beans contain a lot of iron and magnesium, which supplement the body during menstruation.

Follow A Healthy Lifestyle To Feel Your Best

You know your body best. When you learn more about how your body reacts to different foods, you will know how to get healthy food choices that help you to feel better at any time of the month. 

Food is not the only factor that impacts how you experience your period and its symptoms. In addition to foods during the period, we highly recommend some helpful tips for more comfortability: 

Wear loose-fitting clothing

It’s best to limit tight-fitting clothing. Wear loose clothes instead. The reason is that wearing loose clothing will help your abdomen not squeeze, thereby reducing discomfort during menstruation. Besides, you shouldn’t wear shaping underwear, waistband, or corset these days.

Do light exercise

Abdominal cramps can be significantly reduced when you perform physical activities like yoga. Practicing yoga daily helps the body gently overcome back pain and abdominal pain. The most important is that you should keep your spirit happy and positive. I know it can be a daunting task for you to practice yoga these days. But you can raise your mood with these hilarious things like funny yoga shirts or yoga posters. They’ll surely get you to laugh cheerily which makes your period brighter and forget the pain. 


Keep in mind that this is about strengthening your body. It will not make your periods entirely painless but it will lessen some of the pains and discomfort. Love your body and your body will love you back!

Author Bio

Daisy Smith, author of the T-Shirt At Low Price blog, and a writer that is interested in fashion, health, and wellness. Daisy spends most of her time reading, traveling the world, doing gym, and practicing yoga to live a healthy and happy life.

If you want to read more of her latest articles, please visit her website at

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About the Author: Kabbyik

Kabbyik Mitra, a voracious reader and health writer. He is a health & lifestyle journalist. Kabbyik is a yoga enthusiast practicing yoga for last 7-year. He is a certified yoga therapist, a science writer, communicator and journalist. He has been practicing yoga and training people to live a healthy and happy life. Get in touch with him via email: for any yoga related queries.

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