What to Eat on Your Period: Foods to Eat and Avoid

Menstrual periods often come with many uncomfortable symptoms, such as bloating, cramping, back pain, and fatigue.1 It is also common to experience food cravings before and during your period.
Some foods can lessen these symptoms, while others may make them worse. Making changes to your diet during your period may reduce your symptoms.2

This article contains foods to eat and avoid during your period.
Foods to Eat on Your Period
Certain foods, including fruit and fish, can reduce menstruation discomfort. Eating foods with vitamin E and calcium may also improve pain and energy levels.1

Fruit
Fruits, like watermelon, are rich in water and fiber, which may ease period symptoms and keep you hydrated throughout your cycle. High-fiber foods help prevent constipation and regulate the digestive tract.
Research shows eating a vegetarian diet rich in fruits and vegetables may lead to fewer cramps and less abdominal pain during your period.3

Leafy Greens
Leafy greens, like spinach and kale, are rich in fiber, iron, and calcium. If you experience very heavy periods, it is important to choose foods with iron. Low iron levels may cause fatigue, aches, and pains.4

Ginger
Ginger’s anti-inflammatory effects may improve premenstrual syndrome (PMS) and period symptoms.5 One study shows that consuming ginger may improve the physical and mental symptoms of PMS.6 Brew a cup of ginger tea or take a ginger supplement before and during your period.

Chicken
Chicken is a good source of iron and protein. Eating protein-rich foods during your period may reduce food cravings by keeping you fuller for longer and improving energy and pain levels.7

Fish
Fish is rich in omega-3 fatty acids, iron, and protein, which may improve mood and reduce depression. This can be helpful for those who experience mood changes, depression, or anxiety before or during their periods.8

Dark Chocolate
The iron and magnesium in dark chocolate may improve menstrual pain. People with low magnesium levels are at an increased risk of PMS symptoms like headaches, bloating, and cramps.9

Turmeric
Nuts
Flaxseed Oil
Lentils and Beans
Yogurt
What to Drink During Your Period
In addition to eating nutrient-rich foods, staying hydrated with healthy drinks can improve period symptoms.

Water
Peppermint Tea
Foods to Avoid on Your Period
Salt
A diet rich in salt and processed foods may lead to water retention. Salt can make period bloating worse. However, lowering the amount of salt you eat during your period may reduce the risk of bloating.17

Sugar
You may find yourself craving sweets before your period. Indulge in your favorites, but moderation is key. Eating sugary foods causes your blood sugar to spike and then fall. It may also make food cravings feel more intense. A study found that when people chose a low-carbohydrate, low-sugar diet, their food cravings were reduced significantly.18
Red Meat
Spicy Foods
Highly Processed Foods