Periods can bring a host of uncomfortable symptoms like cramps, bloating, fatigue, and mood swings, leaving many people seeking relief through diet and lifestyle changes. Fortunately, what you eat during your menstrual cycle can play a big role in managing these symptoms. Experts suggest that focusing on specific nutrients and avoiding certain foods can help ease discomfort and promote overall well-being during your period. Here’s a guide to the best foods to eat during menstruation, based on scientific evidence and expert advice.
1. Leafy Greens for Iron and Magnesium
Menstruation often leads to a dip in iron levels due to blood loss, making iron-rich foods essential during this time. Leafy greens like spinach, kale, and Swiss chard are excellent sources of iron, magnesium, and calcium, all of which help combat fatigue and muscle cramps. Iron is necessary to replace the lost hemoglobin in the blood, while magnesium helps reduce cramps by relaxing muscles.
According to Dr. Marilyn Glenville, a nutritionist specializing in women’s health, “Magnesium is known to help relieve muscle tension and promote relaxation, which can be particularly helpful for reducing period cramps.”
In addition, these vegetables are high in antioxidants, which support the body’s immune system and reduce inflammation, a common contributor to period pain.
2. Fatty Fish for Omega-3 Fatty Acids
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties. These healthy fats can help alleviate menstrual cramps and reduce inflammation that may cause bloating and discomfort.
A study published in the Journal of Obstetrics and Gynaecology Research found that women who took omega-3 supplements experienced less menstrual pain compared to those who didn’t. Omega-3s are also known to improve mood and reduce the risk of depression, which can be beneficial for those who experience mood swings during their period.
3. Bananas for Potassium
Bananas are high in potassium, vitamin B6, and other essential nutrients that can help relieve bloating and muscle cramps. Potassium regulates fluid balance in the body, which can help reduce bloating—a common complaint during menstruation. Additionally, bananas contain natural sugars that can help boost energy levels when fatigue sets in.
Dr. Jennifer Ashton, a board-certified OB-GYN, recommends bananas for reducing the severity of menstrual cramps due to their muscle-relaxing properties. “Bananas are rich in potassium, which helps prevent muscle cramps and may also reduce water retention and bloating,” she says.
4. Dark Chocolate for Magnesium and Iron
Good news for chocolate lovers! Dark chocolate (with at least 70% cocoa) is not only delicious but also packed with essential nutrients like magnesium and iron. Magnesium helps reduce muscle cramps, while iron helps replenish the iron lost during menstruation.
However, it’s important to choose dark chocolate with minimal added sugar, as excess sugar can lead to increased bloating and worsen mood swings due to blood sugar spikes.
5. Whole Grains for Energy and Fiber
During your period, blood sugar levels can fluctuate, leading to energy crashes and cravings for sugary snacks. Whole grains like oats, quinoa, and brown rice provide a steady release of energy, preventing these crashes. Additionally, they are high in fiber, which helps prevent constipation, another common issue during menstruation.
Nutritionist Alisa Vitti, author of WomanCode, emphasizes the importance of eating complex carbohydrates during your period. “Whole grains not only provide sustained energy, but they also contain B vitamins, which support the nervous system and help regulate mood,” she says.
6. Nuts and Seeds for Healthy Fats
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and magnesium. They also provide a good dose of omega-3 fatty acids, which can reduce inflammation and menstrual pain.
Flaxseeds, in particular, are rich in lignans, which help balance estrogen levels in the body, potentially reducing hormonal fluctuations that cause mood swings and other menstrual symptoms.
7. Yogurt for Probiotics and Calcium
Yogurt and other probiotic-rich foods like kefir, sauerkraut, and kombucha can be beneficial for gut health, which can influence your overall well-being during menstruation. Probiotics support healthy digestion and can reduce bloating, while calcium-rich foods like yogurt help ease menstrual cramps by relaxing muscles.
A 2017 study published in the Journal of Obstetrics and Gynaecology found that women who consumed calcium-rich foods experienced fewer cramps during menstruation. “Calcium helps regulate muscle contraction, and low calcium levels can make cramps worse,” explains Dr. Susan Ward, a gynecologist.
8. Ginger and Turmeric for Anti-Inflammatory Effects
These are two powerful spices with natural anti-inflammatory properties. Ginger is known to help reduce nausea, which some women experience during menstruation, while turmeric contains curcumin, a compound that can alleviate menstrual pain by reducing inflammation.
Research published in the Iranian Journal of Nursing and Midwifery Research found that ginger was as effective as ibuprofen in reducing the intensity of menstrual pain. Both spices can be easily added to teas, smoothies, or meals to boost their anti-inflammatory benefits.
9. Hydrating Fruits and Vegetables
Staying hydrated is essential during menstruation to prevent bloating and fatigue. Water-rich fruits like watermelon, cucumber, and oranges help maintain hydration and provide essential vitamins and minerals. They also have natural sugars that can boost your energy without causing blood sugar spikes.
Incorporating hydrating foods into your diet can reduce water retention and bloating, making you feel more comfortable during your period.
Final Thoughts
Eating a balanced diet rich in whole foods, leafy greens, healthy fats, and anti-inflammatory ingredients can significantly ease period symptoms and improve overall well-being. Experts agree that focusing on key nutrients like magnesium, iron, calcium, and omega-3 fatty acids is essential for managing the discomforts of menstruation. While every body is different, making thoughtful food choices can make your period a little easier to handle.
