The Best Foods to Eat During Your Period

For many women around the world, periods are a regular part of life. Each monthly cycle brings its own unique changes in energy levels, appetite, and overall well-being. The foods you choose may support your body and make your cycle a little easier.  

What you eat during your period can have a big impact on how you feel, HuffPost reports. Shifts in the body lead to cravings, changes in energy levels, and cramping. While it may be tempting to reach for certain comfort foods, choosing nutrient-rich alternatives may ease menstrual symptoms and better support your body during the week.

Food Cravings for a Smoother Week
If you’ve found yourself craving a bag of salty chips or a bowl of ice cream during your period, you’re not alone. In fact, these cravings are often due to hormonal changes.

In the days before menstruation, magnesium stores may run low. With chocolate, a magnesium-rich food, it can be tempting to reach for the delicious snack. However, milk chocolate’s high sugar levels can cause fatigue and mood swings. Chips may also be appetizing but can lead to water retention and bloating. 

While sleep disruptions may also make coffee extra enticing, a cup of joe may worsen cramping and make it harder to get quality rest. Lastly, you might crave a tub of ice cream or other dairy foods, though these foods may also worsen cramps. 

However, you don’t need to kick your cravings to the curb. By choosing alternative foods, you can give your body the nutrients it needs.    

Eat These Foods
According to Healthline, the right foods can help you manage menstrual symptoms, including abdominal cramps, nausea, headaches, and fatigue. Read ahead to discover healthy food choices to support your cycle. 

Leafy Green Vegetables
Your period can lead to a dip in iron levels, especially if your menstrual flow is heavy, leading to fatigue, muscle aches, and dizziness. The good news is that leafy green vegetables such as spinach, kale, Swiss chard, and collard greens are high in iron, as well as nutrients like calcium, zinc, beta carotene, and vitamins that can help boost energy levels.

Fruits
Fruits contain water, micronutrients, and plant compounds that may help you manage inflammation and relieve menstrual symptoms. Options including berries, apples, watermelon, cantaloupe, grapes, and pears can satisfy sugar cravings and keep you more hydrated. 

Fish
Fish such as salmon, trout, mackerel, and sardines are high in protein, iron, and omega-3 fatty acids. This highly nutritious food choice may support your mood. Another powerful benefit is that it can help calm menstrual discomfort and cramps.  

Lentils, Beans, and Quinoa
These plant-based staples are rich in protein. Iron levels can dip during menstruation, and they’re also packed with iron, making them a great addition to your diet if you want to boost your intake.

Nuts and Seeds
Almonds, walnuts, pistachios, hazelnuts, cashews, and Brazil nuts contain nutrients that may relieve menstrual symptoms. If you don’t want to eat nuts by themselves, try nut butter or nut-based milk, or pour these ingredients into your smoothies. Nutrients found in flaxseeds can also help with constipation, a symptom of menstruation. You can add flaxseeds to smoothies, yogurt bowls, or cereal. Flaxseed oil also pairs well with salads.

Dark Chocolate
If you’re craving chocolate during your period, opt for dark chocolate. The decadent and tasty snack is filled with nutrients and may help manage menstrual symptoms. It’s recommended to swap milk chocolate for 70% or higher dark chocolate in small amounts, according to HuffPost. “[It] will give you the magnesium without the inflammatory load,” Dr. Pankaj Singhal of New York Gynecology Surgery and Endometriosis, tells HuffPost.

While periods are a normal part of life, they don’t have to leave you feeling your worst. By nourishing your body with nutrient-rich foods, you may be able to support your energy, ease discomfort, boost your mood, and feel better throughout your cycle.