Foods To Eat During Your Periods

Many people have uncomfortable symptoms during menstruation. Some foods can lessen these symptoms, while other foods can make them worse.

These symptoms include:

• abdominal cramps

• headaches

• nausea

• fatigue

• bloating

• mood swings

• diarrhea

If you experience any of these symptoms, adding certain foods to your diet and removing others can help you feel better.

Maintaining a healthy and balanced diet during menstruation can help support your overall well-being and manage symptoms such as bloating, cramps, and mood swings.

Here are some food suggestions that may be beneficial during menstruation:

Water

Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation.

Drinking plenty of water can also stop you from retaining water and bloating.

Fruit

Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash.

Leafy green vegetables

It’s common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness.

Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium.

Chicken

Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.

Fish

Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.

Omega-3s can reduce the intensity of period pain, according to a 2012 study. Subjects who took omega-3 supplements found that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took.

A 2014 study showed that omega-3s can also reduce depression. For those who experience mood swings and depression around menstruation, omega-3s may be helpful.

Turmeric

Turmeric is known as an anti-inflammatory spice, and

curcumin is its main active ingredient.

Dark chocolate

A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium

Nuts

Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. If you don’t want to eat nuts on their own, try nut butters or nut-based milks or add these ingredients to smoothies.

Lentils and beans

Lentils and beans are rich in protein, so they’re good meat replacements for vegans and vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low.

Yogurt

Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections.

Yogurt is also rich in magnesium and other essential nutrients, like calcium.

Tofu

A popular source of protein for vegetarians and vegans, tofu is made from soybeans. It’s rich in iron, magnesium, and calcium.

The bottom line

Certain foods are great to eat during your period, while others can worsen your symptoms. The foods you choose to eat or avoid will largely depend on your specific symptoms and food sensitivities.

If your periods are particularly painful, to a point that you have difficulty functioning, see a doctor. This could be a symptom of a deeper health issue.