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What Foods to Eat on Your Period and What to Avoid

By Christine Ruggeri

September 19, 2025

Periods can bring symptoms like temporary fatigue, cramps, bloating, mood swings, low iron and more, and what you eat plays a big role in how you feel. That leaves many women wondering what to eat on your period, what not to eat on your period and what you can do for symptom relief.

So what should you eat to support your menstrual cycle, particularly during menstruation? Let’s explore what to eat on your period, what to avoid and more.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

What to eat on your period

These foods can support you through your menstrual cycle, helping with iron, a healthy inflammatory response, easing cramps, improving mood and countering fatigue.

1. Water

Hydration is critical during your period. Drinking enough water helps flush out excess sodium that contributes to bloating, supports healthy digestion and can reduce the severity of certain symptoms.

How to use: Aim for at least eight glasses per day, and consider adding lemon, cucumber or mint for a gentle effect on bodily detox processes.

2. Chicken

Lean proteins like chicken supply essential amino acids and heme iron, which is easily absorbed by the body. This helps combat fatigue and maintain muscle health while also supporting already healthy blood sugar levels.

How to use: Grill chicken breasts, shred into soups (try this Homemade Chicken Soup) or add to grain bowls.

3. Dark chocolate

Dark chocolate with at least 70 percent cocoa is a rich source of magnesium and iron, two minerals that are often diminished during menstruation. Magnesium also helps muscles relax, which may help with cramps, while small amounts of dark chocolate can help support mood naturally.

How to use: Enjoy a square after dinner or melt into hot cocoa. You can also make this Homemade Chocolate Candy Bar or Dark Chocolate Protein Smoothie with Bone Broth.

4. Eggs

Eggs deliver high-quality protein, B vitamins, iron and choline, all of which support energy production and nerve health. They also contain vitamin D, which is important for bone health and may help ease menstrual discomfort.

How to use: Make veggie-packed omelets or hard-boil a few for grab-and-go snacks. You can also make these Egg Bites or add them to a High-Protein Breakfast Bowl.

5. Fish (especially fatty/oily fish)

Salmon, sardines, tuna and mackerel are rich in omega‑3 fatty acids, which have been shown to aid a healthy inflammatory response and menstrual discomfort. Omega-3s may also help boost mood and decrease the intensity of cramps.

How to use: Bake salmon with lemon and dill, or make a tuna salad with olive oil (or this Tuna Salad with Turmeric).

5. Flaxseeds/flaxseed oil

Flaxseed oil and ground flaxseeds offer omega‑3s, lignans (phytoestrogens that may support hormone health) and fiber to promote healthy digestion. Regular consumption can help with a proper inflammatory response and support estrogen balance throughout the cycle.

How to use: Stir ground flaxseed into smoothies, pancakes (like these Banana Oat Pancakes) or overnight oats.

6. Fruit (especially water-rich fruits)

Fruits like watermelon, berries, apples, pears, oranges, kiwi and other citrus fruits are full of water, vitamin C, potassium and antioxidants. They help you stay hydrated, may help reduce bloating and provide natural sugars that support steady energy.

The vitamin C in citrus also supports iron absorption, which is especially helpful when iron levels may drop during menstruation.

How to use: Enjoy a mixed fruit salad, blend into a smoothie or freeze watermelon chunks for a refreshing snack.

7. Ginger

Ginger is a natural superfood that can help with menstrual cramps, nausea and muscle aches. It can also provide soothing warmth and promote better circulation.

How to use: Drink ginger tea, add fresh ginger to stir‑fries or blend it into a smoothie. You also make Ginger Shots or a Ginger Turmeric Tonic.

8. Kombucha

This fermented tea drink contains probiotics that support a healthy gut microbiome, which plays a role in the inflammatory response and hormone metabolism. Kombucha also provides a refreshing way to stay hydrated and may help with digestive issues during your period.

How to use: Choose low-sugar versions to avoid blood sugar spikes.

9. Leafy greens

Spinach, kale, Swiss chard, collard greens and other leafy greens are loaded with iron, magnesium, calcium and folate. These nutrients help replenish what you lose during your period, help stave off fatigue and support healthy blood cell production.

Magnesium may even help relax uterine muscles and reduce cramping.

How to use: Add greens to omelets, sauté with garlic, or blend into a smoothie with banana and almond milk. This Ultimate Green Juice Recipe uses a combo of leafy greens.

10. Lentils and beans

Legumes are packed with protein, iron and B vitamins that support blood health and energy production. Their high fiber content also supports healthy digestion during your period.

How to use: Make a lentil soup, add beans to salads or prepare chickpea curry.

11. Nuts

Nuts such as walnuts, almonds and cashews provide healthy fats, protein, magnesium and vitamin E. These nutrients can help with gut health, support stable energy levels and help balance moods.

How to use: Snack on a small handful, or add chopped nuts to oatmeal or yogurt. Try this Bone Broth Protein Blueberry Macadamia Nut Bar or these Banana Nut Muffins.

12. Peppermint tea

Peppermint tea has a soothing effect on the digestive system and may help with symptoms such as bloating, gas and cramps. Its natural menthol content can help relax muscles and provide gentle pain relief.

How to use: Brew a cup after meals or before bed.

13. Quinoa

Quinoa is a complete plant‑based protein and a good source of iron, fiber and magnesium. It helps sustain energy, maintain already healthy blood sugar levels and keep you feeling full, great for reducing cravings.

How to use: Cook as a base for grain bowls, or use in place of rice in soups. You also can make Quinoa Stuffed Peppers.

14. Seeds

Healthy seeds, including pumpkin seeds, sesame seeds, sunflower seeds and chia seeds, are excellent sources of magnesium, zinc and omega-3 fatty acids. They support hormone health, may help ease cramps and can provide overall energy.

How to use: Sprinkle them over salads, yogurt or oatmeal, or blend chia seeds into pudding (such as Chocolate Chia Seed Pudding, Blueberry Lemon Chia Seed Pudding or Pumpkin High-Protein Chia Seed Pudding.)

15. Tofu

Tofu offers plant‑based protein, calcium and magnesium, which are beneficial for muscle and nerve function.

How to use: Add tofu cubes to stir-fries, bake for a crunchy snack or blend into smoothies for creaminess.

16. Turmeric

Turmeric’s active compound, curcumin, has properties that can help ease cramps and pelvic discomfort. It’s also known to help support a healthy inflammatory response.

How to use: Stir turmeric into soups and curries, or make a warm golden milk latte with almond milk. Try this Turmeric Latte Recipe.

17. Whole grains

Brown rice, oats, barley and whole-wheat products are full of fiber and B vitamins that help with energy metabolism. Whole grains support already stable blood sugar and promote regular digestion as well.

How to use: Try overnight oats (such as Collagen-Filled Overnight Oats or Salted Caramel Overnight Oats), whole-grain wraps or barley vegetable soup. This Ancient Grains Veggie Bowl also contains healthy whole grains.

18. Yogurt (probiotic-rich)

Probiotic-rich yogurt supports gut health, which may influence a proper inflammatory response and hormone regulation. It also provides calcium, which can aid muscle health and potentially help alleviate cramps.

How to use: Choose unsweetened yogurt, and top with fruit, cinnamon and seeds. This Greek Yogurt Chicken Marinade is another great option.

What not to eat on your period

Avoiding or limiting certain foods can help reduce certain symptoms experienced during menstruation.

1. Alcohol

Alcohol dehydrates the body, which can worsen symptoms like bloating, headaches and fatigue. It also disrupts sleep and can increase mood swings, so limiting it during your cycle is helpful.

2. Artificial sweeteners and carbonated drinks

Some people find that artificial sweeteners and fizzy drinks worsen bloating and digestive discomfort. Opt for still water, herbal teas or lightly flavored sparkling water without additives.

3. Caffeinated drinks

Too much caffeine can increase anxiousness, disrupt sleep and potentially make cramps worse by constricting blood vessels. Try switching to herbal teas or decaf during your period.

4. Highly processed foods

Packaged snacks, processed meats and fast food are high in trans fats, sodium and preservatives, which may worsen cramps and mood swings.

5. Red meat (especially in excess)

While red meat contains iron, it also stimulates the release of prostaglandins, compounds that trigger uterine contractions. This may intensify period discomfort in some people.

6. Salty foods

High-sodium foods like chips, fast food and processed snacks can increase water retention, leading to more bloating and breast tenderness. Cutting back on added salt can make you feel more comfortable.

7. Spicy foods

Spicy foods can irritate the digestive tract, leading to gas, temporary diarrhea or heartburn during your period. If you’re prone to these issues, keep spices milder until your cycle ends.

8. Sugary foods and refined sugar

Refined sugar can cause blood sugar spikes followed by crashes, which worsen mood swings, irritability and fatigue. Excess sugar also fuels excess inflammation, which can make cramps feel worse.

9. Any foods you have trouble tolerating

If you have known food sensitivities, such as dairy (for those with lactose intolerance) or gluten, avoid them during your period to minimize digestive upset, bloating and discomfort.

Other period pain relief tips

Beyond nutrition, there are additional strategies to make your period more manageable:

• Gentle movement: Walking, yoga and stretching support circulation, may help reduce cramps and release feel-good endorphins.

• Heat therapy: Using a heating pad or taking a warm bath can relax tense muscles and provide quick relief.

• Sleep and rest: Prioritize seven to nine hours of quality sleep to support hormone balance, recovery and mood.

• Stress management: Deep breathing, meditation, journaling or light exercise can help relieve stress and improve resilience to pain.

• Supplements: Certain supplements, such as magnesium, omega‑3s, iron and vitamin D, may help ease some symptoms.

• Hydration with electrolytes: Coconut water or mineral water can replace lost electrolytes and may help reduce dehydration symptoms, such as cramping. Try this Homemade Energy Drink with Green Tea and Coconut Water

  or Homemade Citrus-Flavored Electrolyte Drink.

Conclusion

• Your menstrual cycle is a time to nourish your body with whole, nutrient‑dense foods and avoid those that cause discomfort.

• By focusing on iron-rich greens, whole grains, lean proteins, seeds, nuts, probiotic foods and hydration, you can help deal with symptoms like cramps, stabilize energy and improve your overall well‑being.

• Avoiding processed, sugary, salty and inflammatory foods can also make a noticeable difference in how you feel.

• Pair these nutrition tips with rest, gentle movement and self-care for a smoother, more balanced period experience.