16 Foods To Eat During Your Period And What To Avoid

If you are looking for an easily available and delicious mood reliever during your period then dark chocolate can be your first pick. It has been connected to the release of endogenous opioids, which are the body's natural "feel-good" chemicals that balance emotional lability and minimize annoyance.

Consuming around 100 grams of dark chocolate during this time can make a big difference in stabilizing emotional vacillation.  Loaded with magnesium, this chocolate aids in relaxing womb muscles that ease menstrual cramps.

For the optimum benefits choose dark chocolate with 70% or higher cocoa content and keep the added sugars to a minimum. So next time your period comes around, don't just reach for chocolate out of habit, make it a dark chocolate which is a sweet way to boost your mood, calm your emotions, and ease your cramps at once.

Bananas are another great mood-boosting snack to consume during your period. Loaded with propanoic acid, bananas can aid in calming emotional fluctuations, and reduce mood swings and irritability as this amino acid is converted into serotonin also called the "happy hormone".

Also, the abundant potassium content in bananas aids in controlling uterine muscle contractions that can make menstrual cramps less intense. They are a powerhouse of necessary nutrients like vitamin B6, which plays a role in balancing your period hormones and the fiber content maintains effective digestion, minimizing bloating and making you feel lighter.

Quinoa is a superfood and a fantastic choice to embrace in your diet during your period. First, it is a complete protein meaning it has all the amino acids required in body functioning. The secretion of period hormones and the happy hormones, all can be enhanced by the intake of quinoa.

Additionally, and most importantly it is a rich source of iron which can help replenish the iron you lost during menstruation. The complex carbohydrates present in quinoa provide sustained energy release, helping you power through your day, and the abundant fibers present help to reduce the chances of bloating.

If bloating prominently shows up during your period, hydrating fruits may be helpful. The high water content of these fruits helps to flush out excess fluids and reduce that uncomfortable puffed-up feeling. Watermelon and cucumber are best to get rid of bloats.

The natural sugars present in this fruit can provide a quick energy boost, reducing malaise during the period. The benefits of vitamins and minerals packed in these foods can not be neglected as well. These essential nutrients nourish your body making you feel fresh during the period.

Omega-3 fatty acids are highly present in fatty fish, such as pilchards, shiner, and salmon, which makes them an excellent option to consume when you're on your period. They possess strong anti-inflammatory properties that aid in reducing menstrual cramps.

These acids content in fatty fish are proven to support better mood and control by keeping hormones in check leading to a more balanced mood. In addition to that, these fatty fish are rich in high-quality protein which is essential for muscle repair and energy and a valuable aid in easing menstrual disorders.

The vitamin D and B vitamins content supports bone health, boosts your immune system, and battles fatigue, a common period complaint. Incorporating these fishes into your diet isn't just good for maintaining period symptoms but is also a delicious way to support your overall well-being.

A nutritional powerhouse, avocados are packed with everything your body wants during your period. The necessary nutrients like healthy fats, fiber, potassium, and vitamins C, E, and K, avocados can be a game-changer for battling the discomfort that often arises with hormonal instability during the cycle.

One of the major benefits of this fruit is its ability to ease cramps as the potassium content aids in relaxing muscle contractions which can minimize the intensity of period cramps. The fiber content also encourages healthy digestion aiding to combat bloating and keep your gut feel stabilized throughout your cycle.

In addition to that healthy fats in avocados give a slow, steady release of energy which is very helpful when your energy levels dip down during your period, keeping you fueled and focused without the blood sugar crashes that arise from less nutritious options.

Leafy greens like spinach, kale, and tree cabbage are nutrient-loaded powerhouses, mainly during your period.  Rich in iron, these greens are perfect for promoting lost iron levels during menstruation. Consuming these leafy greens regularly not only aids your body during your period but also helps maintain healthy iron levels afterward which keeps you energized and minimizes the risk of fatigue.

Moreover, the fiber content in these leaves also makes them a fantastic ally for digestive health as many people experience constipation during their period. Fiber aids in controlling digestion and prohibits the uncomfortable bloating that arises with menstruation.

Potassium and necessary vitamins like A, C, and K in leafy greens aid with muscle function, reduce cramps pain and boost your immune system, and promote overall well-being.

Lean meats can be a healthier choice during your period due to their lower fat content and higher protein and iron levels. Lean meats have significantly less saturated fat compared to fatty cuts which help to reduce inflammation and bloating which are common menstrual symptoms.

Pork loin and venison are some healthy flavorful lean meats however they should be consumed in moderation. Sirloin or round steak can also provide a good source of iron and protein without excessive fat. Healthy cooking methods like grilling, baking, or poaching are best for these cuts to minimize the fat content and aid in your overall menstrual discomfort.

A fantastic source of high-quality protein, chicken is a great choice during your period. As your body goes through the process of scattering tissues, consuming protein helps support tissue repair and regeneration, keeping you feeling strong and energized. Chicken also contains a moderate amount of iron, which is very important for refilling the lost iron through menstrual bleeding, aiding in fighting tiredness, and promoting energy levels.

Furthermore, chicken is a lean protein which means it is low in fat, so you can enjoy it guilt-free while consuming its benefits. Chicken breast in particular is loaded with protein without extra calories, which makes it ideal for those who want to stay full and satisfied without feeling heavy.

Incorporating chicken into your meals not only helps with tissue repair and iron restoration but also gives you sustained energy, keeping you fueled throughout the day.

Many herbal teas can help with your period and ginger tea being one of them is celebrated for its ability to ease menstrual discomfort due to the presence of a rich bioactive compound called gingerol. This compound is well known for its potent anti-inflammatory properties and works wonders in minimizing swelling and calming the womb muscles that ease painful menstrual cramps.

Beyond that, ginger tea can calm various digestive issues like nausea, bloating, and digestive discomfort that often pop up during the period. Also, the immune-boosting qualities of ginger tea aid in strengthening your body to tackle period pain drive away infections, and keep you feeling healthy all month long.

A pioneer for a balanced diet, whole grains like oats and brown rice provide added benefits during your period. Oats, in particular, are a rich source of magnesium, a mineral that aids in easing cramps by supporting proper shrinking and relaxation of womb muscles.

The high fiber content in oats can aid in keeping smooth digestion and minimize bloating that often arises with menstruation. Similarly, brown rice is a powerhouse of complex carbohydrates that provides energy which is very important during your period when tiredness can easily set in.

Consuming brown rice helps maintain stable energy levels, keeping you feel more alert and less drained. If you are craving snacks, then whole grains crackers are a smart choice as they provide essential nutrients to keep your body functioning at its best during your cycle.

Nuts like almonds, cashews, and walnuts are good choices for periods. Different versions of nuts like fried and salty can be best to satisfy the cravings during your period. Just a handful of these nuts can help reduce period cramps as minerals like magnesium are abundant in them.

Moreover, nuts are also rich in iron which helps to replenish the lost iron during the period. Apart from taking nuts as snacks, you can also incorporate them into different foods, particularly in baking, like muffins, granola bars, or energy balls.

The iron needed to produce hemoglobin can be abundantly found in shellfish. Oysters and clams are excellent sources of iron, consuming them can help to regain iron and prevent fatigue and other related symptoms.

The hormonal balance can also be gained back by the notable amount of zinc present in shellfish. Particularly, oysters are very high in zinc.

You can also include mussels and shrimp in your diet. Besides iron and minerals, these fishes are very rich in omega-3 fatty acids that can reduce the discomfort related to menstrual cramps. While you are consuming them, it's necessary to be aware of the allergens they may possess.

Cruciferous vegetables like broccoli, cauliflower, and kail are nutritional superstars, particularly during your period. One of the excellent benefits of these veggies is their high antioxidant content which makes them great for minimizing period-related bloating and cramps.

They contain high water content, which can fight dehydration, a common but unnoticed issue during menstruation. Loaded with essential vitamins, minerals, and fiber content, these veggies offer a range of benefits to help you feel your best when you need it most during your cycle.

Lentils and beans are excellent frutarian protein sources. Proteins are important in periods for the recovery of tissue and new tissue formation. Also, both lentils and beans are rich in iron, an important nutrition that is depleted during menstruation. They can be the best food source for women who have to face heavy bleeding.

Loaded with fiber, lentils, and beans also help to minimize abdomen swelling. These legumes are low in fat and cholesterol, making them an even healthier choice. Moreover, they also provide essential B vitamins, which support energy levels and mood regulation.

Some of the lentils and beans that can prove to be the best food for your diet are listed below:

Lentils: red, green, black or brown

Beans: chickpeas, kidney beans, black beans, navy beans or pinto beans

Warm soups are more than tasty delicacies as they can be incredibly soothing during your period, offering both comfort and nourishment. With added ingredients like onion, garlic, and ginger the healing properties of soup can be alleviated. Some of the soups that can be best to reduce the digestive disorder and reduce bloating are listed below:

Red Bean Soup

At first to prepare begin by soaking red beans overnight. The protein, iron, and fiber content of these beans provide a nutritional boost to keep you energized.

Due to its rich iron content, this soup helps to refill blood lost during menstruation. Its rich Isoaurostatin content potentially alleviates menstrual symptoms by supporting hormonal equilibrium.  

Butternut Squash Soup

This soup can be a game changer during your period, offering various health benefits. If you are a fan of creamy soup then you must have to try this one.

Rich in vitamins A and C, it supports your immune system, which can dip sometimes during menstruation. In addition to that its high potassium content aids in balancing electrolytes, minimizing bloating and water retention. The fiber in butternut squash encourages healthy digestion, prohibiting constipation and easing period-related digestive discomfort.

Tomato Soup

This simple recipe requires only tomatoes and vegetable broth, but you can elevate it by blending in some cream for a better texture. Rich in vitamins, antioxidants, and hydration, this easy-to-prepare soup is ideal for those moments when you need an instant energy boost during your cycle.

As we have highlighted the benefits of various foods during periods, some foods won't do any good while you are in a period. Such foods rather can exacerbate symptoms or can increase the discomfort. Some such foods are listed below:

Alcohol

A glass of alcohol might sound alluring, but it's only best to avoid it during your period. It is a diuretic that is connected to promote dehydration which can ultimately worsen the period pain signs. It can derange sleep and won't assist you in any way to heal. It generally interferes with the absorption of iron in the body.

Caffeine

This energizing brew is a favorite of many individuals but it's safe to skip it during your period cycle. Being a diuretic caffeine leads to increased urine production which in turn can link to dehydration. It also increases bloating, mood swings, and other period signs.

In addition to that it is popular for its sleep-restricting effects which can ultimately delay the healing of the body. It is recommended to use caffeine-free alternatives like herbal teas, infused water, or fresh fruit juices to stay hydrated without negative side effects.

Junk Food

Craving pizzas, burgers, or chips ultimately arise during your period, but these junk foods can worsen your period signs. Loaded with extra sodium, refined sugars, and unhealthy fats, these foods increase the chance of bloating, inflammation, and mood swings.

Cold Foods or Beverages

You may be thinking cold foods can aid you with hot flashes but it's the opposite. Cold beverages worsen the cramps and bloating as these foods can contract blood vessels prohibiting blood flow to the uterus. This is a harsh way to worsen the period signs as it tends to increase the pain. In case you can rely on other healthier alternatives during periods like fresh fruit juice and warm cooked foods.

Salt And Sugar

Consuming a lot of salt can lead to water retention, which can result in bloating, eventually worsening the signs of period pain. To reduce bloating, cut back on the amount of heavy salt you add to your food and control from eating fast food with high sodium content.

In addition, consuming an excessive amount of sugar may result in an abrupt spike in energy that is followed by a decline in mood.

Processed Meats

You should minimize or stay away from meat kinds like hot dogs, ham, bacon, salami, and sausage during your period.
Period signs can worsen due to the high sodium, bad fats, and preservative content of these meats. In addition to that these meats lack the necessary nutrients, which can make you feel less full and increase your tendency to seek unhealthy snacks.