During your period, eating certain foods can help alleviate symptoms such as cramps, bloating, fatigue, and mood swings. Here are recommended foods to eat during menstruation:
Foods to Eat During Periods
- Water and Hydrating Fruits : Drinking plenty of water and consuming water-rich fruits like watermelon help reduce bloating and keep you hydrated
. Citrus fruits like oranges and lemons provide vitamin C and fiber, aiding mood and digestion
- Leafy Green Vegetables : Spinach, kale, and other leafy greens are rich in iron, calcium, magnesium, and fiber, which help replenish iron lost during menstruation, reduce fatigue, and ease cramps
- Protein-Rich Foods : Chicken, fish (especially salmon and anchovies), lentils, beans, tofu, eggs, and quinoa provide protein and iron. Omega-3 fatty acids in fish can reduce menstrual pain and inflammation
- Whole Grains : Oatmeal, brown rice, whole wheat, and farro provide steady energy, fiber to reduce bloating, and essential vitamins and minerals like B vitamins and magnesium
- Ginger and Turmeric : Both have anti-inflammatory properties that can soothe cramps and reduce PMS symptom severity
- Dark Chocolate : Rich in magnesium and iron, dark chocolate can reduce PMS symptoms and provide comfort. It should be consumed in moderation to avoid excess sugar and caffeine
- Yogurt and Probiotics : Probiotics improve gut health and digestion, potentially relieving pain and mood swings
- Nuts, Seeds, and Avocados : These provide healthy fats, magnesium, vitamin E, and antioxidants that may help reduce cramps and improve overall menstrual health
- Chamomile Tea : Helps relax the uterus, reduce cramps, and promote better sleep
Foods to Avoid or Limit
- Foods high in salt, sugar, saturated fats, processed snacks, fast food, fried foods, and alcohol can worsen period symptoms like cramps and bloating
- Caffeine may cause gastrointestinal discomfort for some and should be consumed in moderation
In summary, a balanced diet rich in water, fruits, vegetables, whole grains, lean proteins, and anti-inflammatory spices supports menstrual health and can help ease common period symptoms.
