Here’s a practical guide to what to eat during your period.
Quick Scoop
- Iron-rich foods: spinach, kale, beans, lentils, tofu, eggs, chicken, and red meat can help replace iron lost through bleeding.
- Omega-3 foods: salmon, sardines, flax seeds, chia seeds, walnuts, and other oily fish may help reduce cramps and inflammation.
- Hydrating foods and drinks: water, herbal tea, cucumber, watermelon, oranges, and soup can help with bloating, headaches, and fatigue.
- Magnesium foods: dark chocolate, nuts, seeds, bananas, and leafy greens may help with cramps and mood.
- Calcium and vitamin D foods: yogurt, milk, fortified alternatives, tofu, and some fish may support PMS symptom relief.
Best foods to choose
- Leafy greens and legumes. These bring iron, fiber, and other nutrients that can help with energy and digestion.
- Fatty fish. Salmon and similar fish provide omega-3 fats that are linked with less inflammation and less period pain.
- Whole grains. Oats, brown rice, wholegrain bread, and other slow-digesting carbs can help keep your energy steadier.
- Fruit and vegetables with lots of water. Watermelon, cucumber, citrus, and berries can support hydration and help curb cravings.
- Dark chocolate in moderation. Higher-cocoa dark chocolate is often recommended because it contains magnesium and less sugar than milk chocolate.
What to limit
- Too much salt, since it can worsen bloating and fluid retention.
- Excess caffeine, because it may worsen cramps, irritability, and sleep problems.
- Sugary and heavily processed foods, since they can cause energy crashes and make cravings feel worse.
- Alcohol, because it can contribute to dehydration and headaches.
- Very greasy or spicy foods, if they upset your stomach during your period.
Simple meal ideas
- Breakfast: oats with banana, chia seeds, and yogurt.
- Lunch: rice or wholegrain toast with eggs, spinach, and avocado.
- Snack: nuts, fruit, or a small piece of dark chocolate.
- Dinner: salmon, brown rice, and broccoli.
A simple rule
Aim for iron + protein + fiber + water at most meals. That combination is the most consistent theme across current guidance for easing period symptoms and keeping your energy steadier.
Bottom note
If your periods are very heavy, unusually painful, or you feel dizzy or very weak, that can be a sign to get medical advice rather than trying to fix it with food alone.