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What Foods to Eat and Avoid on Your Period

There's no rule to how badly you will feel during your menstrual period. While some women go through this stage of the cycle with barely any symptoms, others struggle to get out of bed due to pains, cramping, headache and feeling nauseous. You can use diet to ease some of the most painful period symptoms. Believe it or not, the foods you are eating can help reduce period cramps, help you feel less swollen and bloated, and help with mood swings.
microelements necessary during menstruation

Here's the list of foods to eat while on period:


Aside from being one of the healthiest foods in general, salmon helps ease period cramping. The omega-3 fatty acids this fish contains are know for their antioxidant and anti-inflammatory properties which can help relax the uterus, alleviating the cramping pains. You can choose between salmon sushi, rolls, or grilled salmon to receive the most benefits. Besides salmon is rich in high-quality protein, in B vitamins, which make you gain more energy from food you eat.


If you're suffering from an irregular bowel movement or period induced diarrhea, bananas will make all your troubles go away. The vast amounts of magnesium, potassium, and fiber that banana contains will help with your bowel movement and will also have a relaxing impact on your mood. Magnesium is also known to be a useful muscle relaxer, and it will also help ease the cramping pain.

Dark chocolate

Are you looking for any excuse to eat more chocolate? If you are, the period is the best time of the month to treat yourself with some healthy organic dark chocolate. Chocolate is the best period comfort food.

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However, stay away from drugstore sweets and processed candy, because the chocolate that contains artificial sugars isn't it all beneficial to your health. Go to your local organic food store or any other organic food supplier and get some original, unprocessed dark chocolate.


Are you suffering from fatigue during periods? If so, broccoli is the food to go with. There are countless ways to cook broccoli if you don't prefer it in your diet. You can boil it, grill it, saute it, and you can also use it to make a green smoothie. Fibers and large amounts of iron in broccoli will help compensate for some of the iron you will be losing due to period bleeding.

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Broccoli is also rich in fiber, and will quickly nourish your body, which will reduce bloating,  as well as the irregular bowel movement. Magnesium and potassium, both found in large amounts in broccoli, ease all of the pesky PMS symptoms. However, don't add too much salt as it will lead to more water retention in your body.


Oranges are great food to eat to reduce the period symptoms. They contain vitamin D and calcium which helps relieve anxiety and depression. How does this happen?

When consumed together, vitamin D and calcium alleviate cramps and aches and help relieve depressive symptoms. 

Oranges are also rich in fiber which will undoubtedly help your digestive issues. They are also high in sugar and are a great food to resort to when you are craving snacks and candy. 

Watermelons, figs, and plums

Natural sugars found in these foods will easily compensate for the losses that occur inside your body during the period. These fruits are additionally rich in vitamins will undoubtedly help with bloating. Watermelon is also mainly made out of the water and will help to keep your body hydrated, further improving your mood and reducing cramps.


All of the citruses, including oranges lemons and limes, help alleviate mood swings and bloating. They are rich in fiber and vitamins. Moreover, citruses contain a lot of water, and the nutrients will absorb into your bloodstream very quickly. If you find yourself feeling fatigued or nauseous during your menstrual cycle, a glass of lemon water or a smoothie with citrus fruits will quickly alleviate the symptoms and help you feel good, fresh and energized. But don’t take it in big quantities as it can cause stomach irritation.


Eggs are among the healthiest foods. The egg yolk contains plenty of Iron, fat soluble vitamins, essential fatty acids and proteins which is overall beneficial to have during your menstrual period. However, hard-boiled eggs are known to cause bloating as well as heartburn to those with sensitive stomachs. You should have eggs every day to ease your period symptoms, but avoid eating hard-boiled eggs as to not experience gas and bloating.


Chamomile tea doesn't only relax your nerves, but your uterus as well. Chamomile tea will help to reduce the severity of period cramps, anxiety and distress associated with it and it will help you fall asleep easier as well.

foods to avoid during periods

During the period, your body is experiencing a hormonal imbalance and you are losing blood on the plus side. You need foods that are rich in healthy nutrients like vitamins, water protein, and fiber. Here are the foods you should avoid during the period:

Processed foods

Foods containing a lot of chemicals, like canned foods, processed meat, and dairy, will only worsen the bloating and cause you to retain more water inside your body. These foods contain vast amounts of salt, which is otherwise unhealthy to consume, let alone during the menstrual period.

Candy and snacks

You can get all of the sugar you are craving from eating fruits. You don't have to resort to store-bought snacks. Not only do these snacks not contain any healthy nutrients, but they also contribute to bloating and gas. You might benefit from a short-term spike in your sugar levels in terms of better mood, but you will eventually crash and feel worse then you did before.


You should avoid drinking on your period. The 5 to 7 Days of your period aren't the time to consume regular alcohol. Otherwise, avoid having alcohol while on period even if you are not enjoying parties and get-togethers frequently.

The loss of blood during your period might cause low blood pressure as well, which overall makes you extra vulnerable to side-effects of alcohol consumption. You are already a bit fatigued during the menstrual period, and drinking alcohol while on your period will only make the matter worse. Drinking alcohol can also increase the period flow and cause you to lose even more blood.

Spicy foods

You should avoid spicy food during your period if your periods are severe, and you are experiencing strong fatigue, intense bleeding, and cramping. Spicy foods could lead to more gas and bloating. 

However, if you enjoy the spicy foods you don't have to remove them from your diet during your period. Natural organic spices like fresh chili are found to contain substances that are inflammatory anti-cancer and antihypertensive. You benefit from these foods, as long as they don't upset your stomach.

Spices like fennel, coriander, cardamom, and saffron are known to aid digestion and help alleviate the common symptoms of PMS.

woman craving for chocolate during her periods

Chocolate induces endorphin and serotonin inside your body, which is both responsible for regulating mood and overall helping you feel more relaxed and cheerful. Needless to say, chocolate will help with your mood swings.

As your body gets used to having a positive reaction to chocolate, you start craving it. The cravings get stronger during period when you are intensely losing blood and nutrients, as well as experiencing hormonal imbalance.

Does lemon stop your period?  

No. Lemons might help reduce the period flow, which is useful if you're bleeding severely.   

Is it bad to eat oranges when you have your period?

Eating oranges is great for your body during the menstrual period. You can have them raw, or blend them in a smoothie. However, when you are making your smoothies and squeezing juices, don't automatically assume that stuffing as many oranges as possible is a good idea. Overly blending the oranges will destroy all of the fibers and enzymes that are beneficial to your body, leaving the only excessive amount of sugar. 

You can have too much sugar even if you are eating healthy fruits. It could easily happen that if you load your entire blender with oranges you consume equal amounts of sugar you would find in a bag of store-bought candy. Having oranges every day, particularly during the menstrual period is great, as long as you're not going overboard.

What will happen if you eat spicy things when you are on your period?

If your stomach becomes very sensitive during the period, spicy foods might cause you to feel nauseous and sick.

On the other hand, everybody is an individual, and many women claim that eating spicy foods helped them get rid of period pain. There is no upfront answer to this question. Not even scientists managed to confirm whether or not spicy foods affect periods significantly. As a rule, avoid spicy foods if you noticed feeling sick, nauseous, or bloated after eating.

Should I eat egg during menstruation?

Eggs are among the best foods to eat on your period. Aside from chocolate, bananas, and citruses, eggs are also beneficial to the overall health and easing symptoms of periods. 

Bananas are known as best period food. They will reduce cramping and balance your mood. You can have multiple bands during the day, but as with any other fruit, stick to reasonable amounts. Bananas are high in natural sugar, and having too many can also be unhealthy.

bananas are good for cramps

To ease the uncomfortable period symptoms, resort to healthy, natural foods.

In addition, your diet during periods should be light, without many fats. Avoid fried foods and other fatty foods. Stick to fresh fruits and vegetables.

When cooking your vegetables, make sure to do it on a medium temperature. This way, fewer nutrients will decay due to exposure to high temperature. Instead of eating fried food, stick to the grilled and boiled meat and vegetables.

A light diet rich in vitamins and fiber will nourish your digestive system and help you regain some of the nutrients you are losing due to menstrual bleeding.

Make sure to have regular meals, because the consequences of skipping meals include more fatigue and tired feeling, as well as nauseous feeling. Avoid refined products and have more natural organic foods. Drink enough water to keep your body hydrated, and your menstrual symptoms will be overall easier to cope with.  


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