56 Foods To Eat On Your Period For Relief & What To Avoid

Periods often come with uncomfortable symptoms like cramping, lower back pain, sore breasts, mood swings, and fatigue. 

Some people have mild period symptoms, while others have extreme ones that interrupt their daily activities. 

While several factors can influence the severity of your symptoms, your diet is one element that may bring you some relief. 

Read on for a complete guide on what to eat for possible period relief and what to avoid.

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Foods To Eat On Your Period

During your period, your hormones and reproductive organs work together to shed the inner lining of your uterus.

This process requires the support of several essential vitamins and minerals, including:

• Iron: Iron is crucial for oxygen transportation in your body and plays an important role in hormonal and reproductive health. While losing blood during your period, it’s essential to replenish your iron stores.
• Calcium: Calcium builds strong bones and helps release gonadotropin-releasing hormone (GnRH), the hormone responsible for controlling your cycle.
• Magnesium: Magnesium supports hormone balance throughout your cycle.
• Zinc: Zinc helps your body produce estrogen and progesterone and influences estrogen receptors.
• Vitamin D: Vitamin D helps reduce inflammation and is associated with decreased period pain.
• Vitamin B1: Also known as thiamin, vitamin B1 affects muscle tone and may help reduce painful uterine cramping.
• Vitamin K: More research is needed on how foods with vitamin K affect period symptoms, but studies with vitamin K injections suggest it is an effective treatment for painful periods.
• Vitamin E: Vitamin E works as an antioxidant, and several studies have demonstrated its ability to reduce blood loss and pain during periods.

By incorporating foods with these minerals and vitamins, you can support your body during your period and potentially alleviate common menstrual discomforts. 

Fruits And Vegetables

Fruits and vegetables are packed with minerals like iron, magnesium, zinc, and calcium, as well as vitamin K and vitamin E.

Fruits and vegetables are also packed with fiber and antioxidants, which studies suggest protect against psychological and physical PMS symptoms. 

Several studies convey that following the Mediterranean diet, which encourages the consumption of fruits and vegetables, reduces the occurrence of period pain.

Fruits and vegetables to eat on your period include:

• Spinach.
• Broccoli.
• Lettuce.
• Swiss chard.
• Mango.
• Kiwi.
• Tomatoes.
• Artichoke.
• Kale.
• Collard greens.
• Beets.
• Bok choy.
• Acorn squash.
• Potatoes.
• Peas.
• Corn.
• Strawberries.
• Apples.

Dairy

Dairy is packed with calcium and vitamin D.

While studies on how dairy affects period symptoms are limited, eating a balanced diet that includes calcium and vitamin D helps support your hormonal and overall health. 

Diary foods to eat include:

• Milk.
• Yogurt.
• Cheese.
• Kefir.
• Fortified almond milk or soy milk.

Protein

Protein is essential for a period-friendly diet. 

It’s packed with minerals like iron, magnesium, and zinc, as well as vitamin B1, vitamin D, and vitamin E. 

Good proteins to eat while on your period include:

• Beef. 
• Sardines.
• Crab.
• Shrimp.
• Lamb.
• Venison.
• Oysters.
• Pork.
• Chicken.
• Lentils.
• Legumes.
• Pumpkin seeds.
• Nuts.
• Almonds.
• Peanuts.
• Sunflower seeds.

Grains

Including grains in your diet helps you feel full during your period, provides lasting energy, and supplies you with iron, magnesium, vitamin B1, and vitamin E.

• Brown rice.
• Bran.
• Fortified cereals.
• Oats.
• Barley.
• Quinoa.
• Whole-wheat bread.

Fats And Oils

Healthy oils help reduce inflammation and may ease cramps and other tender areas during your period.

They also contain vitamin K.

A review of research suggests that consuming olive oil daily may help reduce bleeding.

However, it’s best to limit or avoid unhealthy fats such as saturated and trans fats, often found in fried and processed foods, as these promote inflammation and increase your risk for heart disease. 

Healthy fats include:

• Olive oil.
• Canola oil.
• Safflower oil.
• Soybean oil.
• Sunflower oil.
• Vegetable oil.

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Herbs And Spices

Certain herbs and spices can help provide comfort during your period. 

• Ginger: Ginger is a natural anti-inflammatory herb that can help reduce cramps and stabilize mood.
• Chamomile tea: Sipping chamomile tea may soothe your cramps and help you relax.
• Cinnamon: Cinnamon may help regulate your blood flow and ease cramps.
• Turmeric: Tumeric helps reduce inflammation and may reduce pain and discomfort.

What To Drink

It’s important to keep yourself hydrated while losing blood during your period.

Water should always be your first choice as it has many health benefits.

If you want to add flavor to your water, try infusing it with fresh berries or cucumber slices.

You can also enjoy sparkling water and other non-caffeinated beverages. 

Food And Drinks To Avoid

While everyone is different, some people may experience worse period symptoms after eating certain foods. 

Just as it’s important to nourish your body with the right foods during the luteal phase, there are some foods you may want to limit to help manage PMS symptoms.

• Salty foods: Eating salty foods may contribute to bloating during your period.
• Fried foods: Some studies suggest that eating a diet higher in fried foods increases PMS symptoms. 
• High-sugar foods: Study conclusions are conflicting, but eating high amounts of sugar may worsen your PMS symptoms.
• Caffeine: While not all studies agree, some suggest that drinking caffeine worsens period pain. 
• Alcohol: There may also be a positive correlation between drinking alcohol and having more intense period symptoms.

Takeaway

By making some informed food and beverage choices during your period, you can better support the process and may ease some common discomforts. 

Prioritize consuming mineral and vitamin-rich foods like fruits and vegetables, whole grains, lean proteins, and healthy fats. 

Keep yourself hydrated with water and limit foods that are salty, fried, and high in sugar.

You may also decrease your symptoms by limiting your caffeine and alcohol intake. 

Remember to pay attention to your body and make any adjustments as needed.

If you’d like personalized guidance on how to eat during your period for relief, talk with a Nourish dietitian.

How A Dietitian Can Help

Navigating nutritional needs during your period may feel overwhelming.

A Nourish dietitian is an expert at taking a complicated topic and making it easy, applicable, and personalized for you. 

They can provide you with an eating plan that meets your nutritional needs while also catering to your preferences. 

They can also help you identify any potential food sensitivities that may be worsening your symptoms. 

Find a Nourish dietitian who accepts your insurance. 

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