What Should I Eat During My Period?
Quick answer: Iron-rich foods, magnesium, omega-3s, and anti-inflammatory foods help ease period pain. Avoid salt, alcohol, and caffeine which worsen bloating and cramps.
What to Eat
Dark leafy greens (spinach, kale)
Iron replenishes what's lost during bleeding; magnesium reduces muscle cramping.
Salmon and fatty fish
Omega-3 fatty acids reduce prostaglandins — the hormones responsible for cramps.
Dark chocolate (70%+)
Magnesium and iron content reduces cramping and mood dips — also satisfies cravings.
Ginger tea
Clinically proven to reduce period pain as effectively as ibuprofen in some studies.
Nuts and seeds (almonds, pumpkin seeds)
Magnesium reduces uterine muscle contractions that cause cramping.
Bananas
Potassium reduces muscle cramps and bloating; B6 supports mood regulation.
Turmeric milk (golden milk)
Curcumin has anti-inflammatory effects that reduce prostaglandin activity.
Lentils and beans
Iron + fibre + magnesium — all beneficial during menstruation.
Eggs
Vitamin D and protein to maintain energy levels during a period.
What to Avoid
Salt and salty snacks
Sodium causes water retention and worsens period bloating significantly.
Alcohol
Worsens dehydration, disrupts hormone regulation, and intensifies mood swings.
Caffeine
Constricts blood vessels and may worsen cramps; also worsens anxiety and sleep disruption common during periods.
Red meat (in large amounts)
High in arachidonic acid which increases prostaglandin production — worsening cramps.
Fried and fatty foods
Pro-inflammatory and worsen cramping.
Sugar and sweet processed foods
Blood sugar swings amplify mood swings and energy crashes during a period.
Hydration
Stay well hydrated — dehydration worsens cramps. Warm water and herbal teas (ginger, chamomile, raspberry leaf) are particularly helpful. Raspberry leaf tea is traditionally used to ease period pain.
Tips
- •Ginger tea (fresh ginger steeped 10 minutes) 3× daily from the start of your period has clinical evidence for pain reduction.
- •Magnesium supplementation (310–400mg daily for 1 week before and during period) significantly reduces cramps.
- •A heating pad over the lower abdomen, alongside a warm meal, provides synergistic relief.
- •Exercise during a period initially feels counterintuitive but endorphin release genuinely reduces pain.
- •If period pain is severe and debilitating, see a doctor to rule out endometriosis or other conditions.