12 Foods to Eat During Your Period

Eating some particular foods when you are on your period, which includes fruit and leafy veggies, light actually reduces your symptoms while others, which include spicy foods and red meat, might actually make them a lot more hurtful.

Foods to Eat During Your Period

A lot of people usually experience uncomfortable symptoms during menstruation. Some of the food usually lessen these symptoms, while other foods usually make them worse.

  • abdominal cramps
  • fatigue
  • headaches
  • bloating
  • mood swings
  • nausea
  • diarrhea

If you happen to experience any of these symptoms while adding a certain food to your diet and taking out others can help you feel a lot better.

12 Foods to Eat During Your Period

Below, I have put together 12 great foods that you need to eat during your period. Trust me engaging these foods on your period really works as confirmed by a lot of people. They include:


Drinking a lot of water is usually very important, and it is especially true during your own period. You need to stay hydrated as it reduces the chances of getting dehydration headaches, a common symptom of menstruation. Drinking a lot of water usually stop you from retaining water and bloating.


Water-rich fruits, which include watermelon and cucumber, are really nice for staying hydrated. Sweet fruits usually help you curb your sugar cravings without you having to eat a lot of refined sugars, which can cause your glucose levels to spike up and crash.


It is quite common for you to experience a dip in your iron levels while going through your period, particularly if your menstrual flow is heavy. This usually leads to fatigue, bodily pain, and dizziness. Vegetables which include kale and spinach can help boost your iron levels. Spinach also is rich in magnesium.


Drinking ginger tea can alleviate specific menstrual symptoms by taking advantage of its anti-inflammatory properties that provide relief for sore muscles. Additionally, ginger has the potential to decrease feelings of nausea.

Although there is limited evidence supporting this claim, a study conducted in 2018 revealed that ginger was effective in reducing nausea and vomiting in the early stages of pregnancy. Considering its safety and affordability, it is advisable to give ginger a try.


Incorporating chicken into your diet is a beneficial way to introduce more iron and protein to your meals. Consuming adequate protein is vital for maintaining your overall well-being, and it can contribute to a feeling of fullness and satisfaction throughout your menstrual cycle, effectively reducing cravings.


Including fish in your diet can be a nutritious choice due to its abundance of iron, protein, and omega-3 fatty acids. By consuming fish, you can counteract the potential decrease in iron levels that may occur during menstruation.


Turmeric is also called an anti-inflammatory spice, and curcumin is its major active ingredient.

Dark chocolate

A tasty and beneficial snack, dark chocolate is quite 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.


A lot of nuts are rich in omega-3 fatty acids, and they happen to be a great source of protein. Also, they contain magnesium and several vitamins. If you are not interested in eating nuts on their own, you can try nut butter or nut-based milk or add these ingredients to smoothies.

Lentils and Beans

Lentils and beans happen to be rich in protein, so they are quite great meat replacements for vegans and vegetarians. Also, they are rich in iron, making them great additions to your diet if your iron levels are low.


A lot of people get yeast infections while they are in their period. If you tend to get yeast infections, probiotic-rich foods like yogurt should be able to help you fight the infection.

Peppermint teas

As of 2016, a study shows that peppermint tea can soothe the symptoms of PMS. It can specifically help relieve menstrual cramps, diarrhea, and nausea.


Are eggs good to eat on period?

Eggs, whether enjoyed scrambled or sunny-side up, serve as an excellent remedy against PMS symptoms. They are packed with essential vitamins such as D, B6, and E, which have been shown to effectively alleviate the discomforts associated with the menstrual cycle.

What makes your period flow heavier?

For certain women, imbalances in hormone levels can lead to elevated estrogen and reduced progesterone levels. Consequently, this can result in the thickening of the uterine lining. During menstruation, the shedding of this thickened lining may cause women to encounter heavier blood flows and larger blood clots.

Can we eat rice for periods?

Indeed, it is generally acceptable to consume rice while menstruating. Rice serves as a valuable source of energy and is gentle on the digestive system, making it a favorable dietary option during this period.

What foods make period cramps better?

To make menstrual cramps better, it is beneficial to consume foods that possess anti-inflammatory properties. Such foods comprise fruits, vegetables, whole grains, legumes, nuts, and seeds. Scientific studies have demonstrated that adopting a vegetarian or plant-based diet can effectively reduce inflammation within the body.

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