Foods to eat during periods

Many women undergo fatigue, bloating, mood swings, and cramps during their periods due to hormonal imbalances. While period cramps are a natural phenomenon, still bear the pain at least once a month. Furthermore, certain food items can also increase the period pain. It has been found that these foods lead to the release of excess estrogen hormone in the body. 

This causes the uterus lining to become very thick and hence increases the intensity of cramps, heavy blood flow, and menstrual symptoms. Therefore, it’s important to be conscious about the foods to eat during periods and one should take care of the drinks that help menstrual cramps. 

Best Foods To Eat On Your Period 

There are different types of food which one can eat during the periods. Let us check the best foods to consume at the time of periods.

1. Dark chocolate

As dark chocolate is one of the best foods to eat during menstruation, you probably don’t need another excuse to have some chocolate. It’s undoubtedly one of the most known foods to eat during menstruation for numerous reasons. Loaded with antioxidants and magnesium, dark chocolate is a great food that helps with period cramps.

However, it’s still important to consume chocolate within a limit since even dark chocolate contains sugar, caffeine, and preservatives.

2. Ginger

Ginger has anti-inflammatory and pain-relieving properties, which help relieve menstruation cramps and bloating. You can take fresh ginger in a cup of tea or can have it in the form of powder, as ginger is said to be the best food to eat during your period.

3. Chamomile tea

Like ginger, chamomile also has anti-inflammatory properties which may help to overcome cramps further. These caffeine-free drinks are very calming so if you find that your mood is unpredictable during your period, these could be some drinks that help with menstrual cramps

4. Eggs

Eggs are considered one of the foods to eat during periods because the iron, B vitamins, essential fatty acids, and protein in egg yolks make it to be eaten as a period food but if you have a sensitive stomach, avoid hard-boiled eggs, which can cause gas, bloating, and cramps. But if egg suits you then it can be one of the foods that help with period cramps.

5. Nuts

Nuts like walnuts, almonds, chia seeds, and flaxseeds are rich in omega-3 fatty acids, protein, magnesium, and vitamin E that help reduce muscle contractions, they are the best foods to eat during menstruation.

6. Watermelons, figs, and plums

The natural sugars found in these foods may satisfy cravings for something sugary. Additionally, these fruits are rich in vitamins that can help with bloating and cramps. Watermelon keeps your body hydrated, which will reduce swelling and bloating.

READ ALSO: Banana Fruit Calories: Health Benefits and Nutritional Facts

Foods to Avoid During The Period 

There are different types of foods and drinks which we should avoid during periods. Let us check which all types of foods we can ignore during periods: 

1. Alcohol 

When you’re on your period, eliminate the consumption of alcoholic beverages. The loss of blood during periods lowers your blood pressure, making you more vulnerable to alcohol’s side effects.

It also worsens fatigue and boosts bloating. Instead of alcohol one may have fresh juices which will considered good drinks that help with menstrual cramps 

2. Sugar 

It’s OK to have sugar in a limit, but eating too much of it can cause a spike in energy followed by a crash. This can worsen your mood. If you feel to be moody, depressed, or anxious during your period, watching your sugar intake can help you to regulate your mood. 

3. Salt 

Consuming lots of salt leads to water retention, which can result in high bloating. To reduce bloating, add less salt to your foods. 

4. Red meat 

During your period, your body produces prostaglandins. These compounds lead your uterus to contract and get rid of the uterine lining, resulting in the menstrual flow. Red meat is high in prostaglandins and hence to be avoided while on period. 

5. Spicy foods 

Most people find that spicy foods upset their stomachs, giving them stomach pain, and even nausea. If your stomach struggles to handle spicy foods or if you’re not used to eating them, it is best to avoid them during your period. 


While you are on your period make sure to cook vegetables at a low to medium temperature to preserve many nutrients. Avoid deep-fried food and gain some knowledge about foods to eat on your period

Lastly, don’t skip meals while on your period as this tends to worsen nausea and fatigue. Choose natural, unprocessed products if possible, and drink enough water to stay hydrated also be conscious about what to eat during your period.


Q1. Can any foods make my period end faster?

Ans:Foods containing specific nutrients like eggs, dark chocolate, and green vegetables are the foods that help with period cramps. Vitamin B6 exists in various foods. To intake vitamin B6 you should include fish, organ meats, potatoes, and starchy vegetables.

Q2. When to contact a doctor?

Ans: Women should contact a doctor about their menstrual cycle if they experience: Non-regular periods, spotting between periods, Bloating after menopause, Heavy bloating, bleeding that lasts more than 7 days, severe pain or cramps that do not go away with pain relievers

Q3. Why am I craving chocolate?

Ans:Eating chocolate releases endorphins and serotonin, which control your mood and balance neuromodulators, encouraging relaxation.

Q4. What happens if you eat spicy foods?

Ans: Each person is unique, and some claim that spicy foods fight with period pain. On the other hand, those with a sensitive digestive system report feeling sick and bloated after consuming spicy foods.