Foods To Eat And Avoid During Menstrual Period

Monthly periods in women’s life can affect her behaviors and emotions. Some may suffer from a set of menstrual problems which is known as Pre-menstrual Syndrome (PMS). Symptoms of PMS may include:

  1. Abdominal pain
  2. Acne
  3. Bloating
  4. Mood swings
  5. Headache
  6. Depression
  7. Fatigue
  8. Sugar craving
  9. Sore breasts
  10. Diarrhea
  11. Depression

According to studies, your body can be able to shoo away these symptoms by making wise choices – maintaining a healthy and balanced diet. You need to know that, the type of foods you are eating can actually affect how you feel during your 5-day period.

By getting the right nutrition, you’ll be able to fight off muscle pain, headaches, inconsistent digestion, and uncomfortable bloating. Yes, there are certain foods you need to eat while you have your period, but there also numerous foods you’ll want to steer completely clear.

Foods To Eat On Your Period

Fatty Fish

Aside from the goodness it brings to your heart, omega-3 fatty acids were also found to have the ability to ease muscle tension and reduce cramps during your periods. Some of the rich sources of omega-3 are tuna and salmon as well as nuts and seeds like walnuts, and chia seeds.


Strong sugar craving is a common problem during menstrual days. Eat more of these fruits to help you with some problems associated with menstruation:

Apples, pears, watermelons, plums, and berries – Aside from being a healthier substitute to sugar, these fruits have macro and micronutrients that can help you in overcoming period induced weaknesses.

Bananas – Due to its richness in vitamin B6 and potassium, eating bananas can help ease bloating and help your muscle relax thus reducing crams. Plus, it can also keep your mood in check since potassium can help regulate blood pressure and send oxygen to your brain.

Pineapple and raw papaya – These fruits can induce menstruation thereby recommended for those who suffer from irregular menstruation. Plus, the bromelain enzymes found in pineapple is known as a great muscle relaxant.

Citrus fruits – The antioxidant properties of vitamin C, which is present in these fruits, can help you better absorb iron, an important mineral that is significantly lost during periods.


During periods, drinking a lot of water is necessary as it helps alleviate bloating. It is recommended that you need to drink 8-10 glasses of water per day. By keeping yourself hydrated, you’ll also solve your acne problems and relieve you from water retention.

Dark Green Leafy Veggies

These vegetables are rich in minerals such as potassium, calcium, and magnesium which bring relief to a lot of period related problems such as menstrual cramps, emotional outburst, anxiety, and irritability. Furthermore, They are rich in fiber that is good for treating digestive problems which are often associated with periods; good source of vitamin K which help in overcoming excessive bleeding; and loaded with iron that helps prevent anemia. Consume more of broccoli, kale, spinach, collard greens, and Swiss chard during your period.

Foods To Avoid On Your Period

Completely say no to the following foods:

Fried Foods

Fried foods – like biscuits, snacks, and chips – contain trans-fats that can increase estrogen’s levels and worsen your mood swings.

Try to have roasted snacks or crunchy veggies (carrots or cucumber sticks) for your snack.

Processed Foods

Processed foods have ingredients and preservatives that are not recommended during your period since they can negatively affect hormones and intensify PMS symptoms.

Avoid eating canned soups, fast foods, frozen foods, bacon, pickles, and other processed foods. Choose homemade meals and lots of salads and vegetables.


Alcohol can cause your period to become irregular and increase estrogen’s levels in the body, thereby worsening period symptoms. Being diuretic in nature, alcohol intake will only increase your water retention levels which could make you appear more bloated.

Foods With A High Salt Content

Foods such as chips, bacon, and canned soups have high salt content which can cause a gassy, bloating feeling.

Foods High In Fats

Fatty foods such as burgers, fatty meats, and cream-based desserts, can affect hormones and this could lead to cramps, gassy feeling and can even make you dry and dehydrated.