- By Bornika Das
- Thu, 22 May 2025 05:15 PM (IST)
- Source:JND
Diet During Periods: The period can be a rollercoaster ride of hormonal changes, showing symptoms like bloating, cramps, irritability and fatigue. Little do people know that diet can significantly impact how a woman feels during her menstruation. One of the most overlooked aspects of the period is nutrition. Although reaching for comfort foods may be tempting, certain foods eaten during this time can either alleviate or worsen the symptoms. Just as some foods can soothe bloating and boost energy, others can make cramps worse, increase inflammation or cause sudden mood change. Thus, it is important to take note of the best and worst foods that affect menstruation.
How Does Diet Affect Menstruation?
Premenstrual syndrome (PMS) and menstruation are linked to hormonal changes, particularly estrogen and progesterone. The fluctuations in these hormones can cause water retention (leading to bloating), food cravings, irritability, fatigue and even digestive issues. However, following a proper and nutrient-rich diet can help mitigate these symptoms. Here are some of the foods that are best and worst to eat during menstruation.
Foods To Eat During Periods
Incorporate leafy greens like spinach, kale and fenugreek that are rich in iron, magnesium and fibre that helps fighting fatigue, constipation and water retention.
Bananas and oranges are potassium-rich fruits that help flush out excess sodium and reduce bloating. They also contain vitamin B6, which may support mood regulation.
Watermelon, cucumber and citrus fruits are hydrating, light on the stomach and naturally refreshing that are perfect to reduce puffiness and fluid retention.
Whole grains such as oats, brown rice, and quinoa provide complex carbs and fibre that provide a boost to the energy levels and keep them stable.
Avocados, nuts like walnuts and almonds and also flaxseeds are rich in healthy fats that support hormonal health and improve mood.
Yoghurt contains probiotics that improve gut health and digestion. Choose unsweetened versions for best results.
Dark chocolates that contains minimum 70 per cent cocoa is packed with magnesium which ease period cramps and enhance mood.
Herbal teas like ginger, chamomile and peppermint help soothe the stomach, reduce inflammation and calm nerves.
Foods To Eat During Menstruation To Maintain Health (Image Credits: Canva)
Foods To Avoid During Periods
Salty foods must be avoided during menstruation. Excess sodium from chips, fast food and processed snacks can cause water retention and worsen bloating.
Carbonated beverages and fizzy drinks can trap gas in the digestive system, leading to more bloating and discomfort.
Sugary treats like cakes, candies and sodas can cause spikes in blood sugar levels, which can lead to energy crashes, thus elevating fatigue and mood swings.
Burger, fries and other processed and fried food items can increase inflammation and disrupt digestion.
For some individuals, a high intake of dairy products like milk, cheese or ice cream can aggravate digestive issues and bloating due to lactose sensitivity.
Drinking too many caffeinated drinks like coffee, tea or energy drinks can increase anxiety, worsen breast tenderness, and disrupt your sleep cycle.
(Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.)