What Foods Should And Shouldn’t You Eat During Your Period?

It’s difficult to know how you’ll feel throughout your period. While some people have no symptoms at all, others have trouble getting out of bed due to cramps, headaches, discomfort, and nausea. If you have any of these symptoms, changing your diet and adding specific foods might help you feel better.

Food To Eat


It’s always vital to drink enough of water, but it’s more crucial during your period. Dehydration headaches, a frequent symptom of menstruation, may be avoided by staying hydrated.

Drinking lots of water might also help you avoid bloating and water retention.


This fish is high in omega-3 fatty acids and is renowned for its anti-inflammatory and antioxidant qualities, which help to calm the uterus and relieve cramps. For a dose of high-quality protein and lots of B vitamins, make a dinner of grilled salmon or salmon sushi.


Oats are a whole grain that are high in calcium and vitamins A and B, as well as iron. One cup offers around 14 of the required daily iron intake of 18 milligrams. A higher consumption of the kind of iron present in oats was linked to a decreased incidence of PMS symptoms in one research. If you have an upset stomach, oatmeal is also a good choice.

Dark chocolate

You probably don’t need an additional reason to consume more chocolate. For a variety of reasons, it’s one of the most popular foods to eat during your period. Dark chocolate is an excellent comfort meal since it is high in antioxidants.

Stick to simple dark chocolate instead of complicated confectionery with a lot of chemicals and other components. These will provide merely empty calories with little to no nutritional value.


Certain menstrual symptoms can be alleviated by drinking a warm mug of ginger tea. Ginger contains anti-inflammatory properties that can help to relieve aching muscles.

Ginger can also help with nausea. Although there are few studies to back this up, one from 2018 revealed that ginger successfully decreased nausea and vomiting during the first trimester of pregnancy. It’s worth a go because it’s both safe and inexpensive.

However, don’t eat too much ginger in one sitting: eating more than 4 grams in one sitting might cause heartburn and stomachaches.


Egg yolks are high in iron, fat-soluble minerals, B vitamins, vital fatty acids, and protein, all of which help with PMS. Hard-boiled eggs, on the other hand, should be avoided if you have a sensitive stomach since they might induce gas, bloating, and heartburn.


Chamomile tea is the last item on the list of foods to avoid while on your period. This calming beverage can help your nerves and uterus relax. It lessens the severity of cramps, relieves tension and anxiety, and even helps you sleep better.

Food To Avoid


Caffeine can induce bloating and water retention. It can also make headaches worse. Caffeine withdrawal can induce headaches, so if you’re used to a couple cups of coffee a day, don’t go cold turkey.

Coffee might also upset your stomach. If you have diarrhea during your period, cutting down on your coffee intake may help you avoid it.

Spicy foods

Already suffering from exhaustion, heavy bleeding, and cramps? Eating spicy foods, on the other hand, may add gas and bloating to your list of problems.

If you can’t bear the thought of giving up spicy food, go for healthier alternatives like fresh chilis. Additionally, some studies show that cinnamon, turmeric, and fennel may assist with PMS symptoms, although more study is needed to confirm this. Anti-inflammatory, anti-cancer, and anti-hypertensive effects may be present in some spices and herbs. To avoid an upset stomach, simply practice portion management. Always with your doctor before using any herbs or supplements to treat your problems.


Alcohol has a lot of harmful consequences on your health, including exacerbating period symptoms.

Alcohol, for example, dehydrates you, worsening headaches and causing bloating. It can also cause digestive problems including diarrhea and nausea.

Furthermore, a hangover can cause some of the same symptoms that you would experience during your period, such as headaches, nausea, vomiting, diarrhea, and exhaustion.

Processed foods

Bloating and water retention can be exacerbated by canned meals, excessively processed meat, and other foods containing chemicals and preservatives. High sodium levels are bad at any time of the month, but they’re especially bad during your period.

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