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When you are on your period, you are at a vulnerable state. It comes with undesired cramping, sweating, bloating, body aches and mood swings. Sometimes you can’t wait for the nightmare to end. However, periods is an intimate moment for every lady. You get a monthly reminder that you are a woman.
What you choose to eat during your period is important. Making wrong choices might lead you to experience bloating and stomach upset. Furthermore, It can contribute to you experiencing cramps and body ache.That’s why,you shouldn’t take your diet for granted during your period.
In this post, I will list various foods you should eat on your period and their benefits. Also, I will list foods that you should avoid at all cost and their disadvantages during your period. The best part is, I will be giving you a FREE period tracker printable at the bottom of the post so stick around till the end. I am not a nutritionist and I encourage you to consult your doctor before changing your diet especially if you have an underlying medical condition. Only pick the foods that are suitable for you. For more information, read my disclosure.
Here are more posts you might want to read,too:
- How to create a self care routine that actually sticks.
- 13 night time self care ideas to do before bed.
- How to love yourself no matter what.
- How to have a meaningful life
- Free period tracker printable guidelines on using it.
Let’s dive right in!
What to avoid eating during your period
Kidney beans, black beans,peas and lentils are example of legumes that you might want to put on hold during your period. This is because,they cause intestinal gas which causes bloating. Legumes contain raffinose sugars that enzymes do not break down in the digestive tract. Instead,bacteria in the lower intestine metabolize sugars in legumes and form carbon dioxide,hydrogen and methane gas.
Although the gas is harmless,it is uncomfortable to have especially during your period.
Carbonated drinks contain carbonation which contribute to bloating. When you know that your period is near, put carbonated drinks aside. Avoid sparkling water too as it also contains carbonation. Stick to water instead before and during your period. In case you crave carbonated drinks, you can supplement with smoothies made from fruits.
Eating fried foods may cause you to experience more cramps. This is because they increase the amount of prostaglandins in your body. Prostaglandins is what makes the uterus contract which means that the higher its level, the more your uterus will contract which causes cramping. The fat also elevates estrogen levels which increases the symptoms of premenstrual syndrome, bloating and mood swings.
When foods with refined grains are made, they lose much of their nutrients in the process. Which means that it is not useful to your body. Refined foods ,however, cause your blood sugar level to rise and drop drastically and distort regular appetite control. When your blood sugar rises, it causes inflammation which increase cramps. Refined sugars also causes your body to retain sodium and water leading to bloating and mood swings.
High fat foods
Avoiding high fat foods like meat and dairy help regulate your estrogen levels which relieve cramping. This is because, they have a strong effect on hormone activity in the body. High fat foods include fried foods, red meat,butter, ice cream,chicken skin and whole-fat dairy products like milk and cheese.
The best foods to eat on your period
Broccoli is a vegetable high in fiber. This means that it helps to reduce bloating that you experience during your period. Broccoli is made of 91% of water which will help with the gas, fatigue and puffiness you feel. It contains magnesium, potassium and calcium which are all the nutrients you need to relieve premenstrual syndrome symptoms.
It also a mood booster and helps fight fatigue and compact depression.
Salmon is rich in omega 3 fatty acids which relax your muscles and relieve menstrual cramps. Being a source of vitamin D, it helps absorb calcium which maintains muscle. It is filled with vitamin B6 which may stop your moods from swinging. Avocado, flax seeds,walnuts and pumpkins also contains omega 3 fatty acids. If you are vegan, you can eat these foods instead.
Bananas contain potassium which help prevent muscle pains and fight bloating. They also contain a high dose of vitamin B6 which can help stabilize your moods during your period.
Oranges are high in vitamin C and calcium which help fight off PMS symptoms like cramps, aches, and pains.Consuming calcium also reduces feelings of depression and anxiety. That means that if you are feeling low, taking a cup of orange juice will help you feel better. You can also get vitamin C in citrus fruits like oranges, lemons, limes, and leafy greens.
Kale is packed with calcium which help to relieve muscle tension during cramping. It also replenishes the lost iron during your period that make you crave for iron-rich foods.
Chocolate is a good source of magnesium, which not only controls moods swings, but also regulate serotonin which is a mood enhancing hormone. It is also high in potassium which helps your muscles to function and ideal for when those cramps come! Take it as an excuse to indulge in chocolate whenever you are having your period.The darker your chocolate, the more antioxidants it contains.
It also contains the mood enhancing hormone,endorphins, which leave you feeling happy.
Water fights the bloated feeling by flushing your system. It also hydrates your body replacing the amount of water you have lost from sweating and the period itself.So do make sure you drink plenty of water.
Wholegrain improve digestion which is helpful when you’re on your period. Instead of taking white rice or bread, opt for brown rice or bread to help you with digestion. Whole grains contain fiber which eases your digestion during periods.Other whole grains include whole oats, bulgur wheat, and popcorn.
Ginger helps to relieve inflammation and pain associated with period cramps. This means that it kills two birds with one stone.Also.it is often used to soothe upset stomach which is common during this time of the month. You consume it by adding to your food or placing its chops in boiling water and drinking it.
Eggs contain vitamin D, B6 and E which have been proven to help reduce the symptoms of the menstrual cycle. They are a great way to fight PMS. You can boil or make omelettes from eggs. It all depends on how you love it served.
We can never learn enough about periods in one blog post. There is so much to learn and explore which makes menstruation a lifetime journey. worth investing on. There is a lot of information out here in the internet and sometimes it might not fit your own situation since menstruation is different for everyone.
However, there is one book that you can get all your questions answered. Moreover, It gives you guidelines on how to heal and natural remedies to practice during your period.Period Repair Manual by Lara Briden is your guide to better periods using natural treatments such as diet, nutritional supplements, herbal medicine, and natural hormones. It contains advice and tips for women of every age and situation. If you have a period (or want a period), then this book is for you. The best part is it only costs 14$. That’s so much value for you because you will apply all that info all your menstrual years. I wouldn’t pass out on such an opportunity to learn how to make my period days smoother and bearable is I were you. Click here to purchase the manual!
If you enjoyed reading this post, I will really appreciate if you share it with your friends. Let me know what’s your favorite food to eat during your period in the comment section below.