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Periods are difficult. Every month, your body passes through a lot of tramps, blotting, headache, back pain, mood, and low energy. And do not forget the emotional roller coaster coming with it. But one thing that can make a difference during your menstrual cycle is your diet. The food you eat during your period can make you feel better or worse. Some foods can reduce your cramps, lift your mood, reduce inflammation, and give you more energy. On the other hand, some foods can make your symptoms worse, especially salty snacks, fried food, and too much sugar. So, if you often ask yourself, “What should I eat during my period?” – You are in the right place. In this blog, we will share the best foods for period cramps, moods, and low energy, as well as some simple tips to feel better, naturally.
Why food matters during periods
When you are in your period, your hormones are constantly changing. Estrogen and progesterone levels fall, which may make you feel less or irritable. Contracts the uterus to shed the lining, causing cramps. Your body also remains on water, which causes swelling. All these changes require support – and food may be supported.
You can eat the right foods during your period:
- Reduce menstrual cramps
- Balance your mood
- Improvement in energy levels
- Reduce blotting and water retention
- Help you better sleep
You can eat the right foods during your period:
1. Banana
Why they help: Bananas are rich in potassium and vitamin B6, both help to fight fighting and improve mood.
How to eat them: Add them to smoothie, eat them plain, or slices them on oats. A banana with a spoon of peanuts also makes a breakfast of filling.
2. Dark leafy greens
Why they help: During your period, you lose iron, which can make you feel tired or dizzy. Spinach, kail, and other greens are packed with iron, magnesium, and calcium.
How to eat them: Cook spinach with lentils, add bud to soup, or make a green smoothie with some fruit.
3. Dark Chocolate (minimum 70% cocoa)
Why does it help: craving chocolate? Good news! Dark chocolate contains magnesium, which relaxes muscles and can reduce cramps. It also increases serotonin levels, which helps your mood.
How to eat it: There is a small piece of good quality dark chocolate (1-2 square) when the craving is a hit.
4. Ginger tea
Why it helps: Ginger has natural anti -inflammatory properties and can help reduce pain with cramps. It also calms the nausea, which some women experience during their period.
How to drink it: Boil fresh ginger in water, stress, and hot sips. Add honey when needed
5. Curd
Why it helps: Yogurt is rich in calcium and probiotics. Calcium helps reduce muscle cramps, while probiotics keep your intestine healthy and reduce inflammation
How to eat it: Eat plain yogurt with fruits, or as a side with food. Avoid sugar versions.
6. Oat
Why it helps: Oats are filled with fiber, iron, and B vitamins. They keep your energy level stable, reduce cravings, and help in digestion.
How to eat it: overnight oat, porridge with fruits, or oat smoothie – options are endless.
7. Chamomile tea
Why it helps: This herbal tea calms the veins, reduces stress, and helps to relax muscles in your uterus. Great to sleep.
How to drink it: Rad a chamomile tea bag in warm water for 5 minutes. Before or when cramps begin.
8. Watermelon and cucumber
Why it helps: These are hydrating fruits that help remove excess water, reduce inflammation, and cool your body.
How to eat them: Eat them in fresh or salad. Add a pinch of black salt to taste.
9. Lentils and Beans
Why they help: Rich in iron, protein, and fiber, they help make up for iron loss and keep your energy stable.
How to eat them: Make dal, chickpea salad, or rajma with brown rice. Go light on the spices.
10. Seeds (Flax, Pumpkin, Sunflower)
Why they help: These small seeds are packed with omega-3s, zinc, and magnesium — nutrients that reduce inflammation, balance hormones, and support your mood.
How to eat them: Sprinkle over smoothies, curd, oats, or make a seed mix to snack on.
Foods to Avoid During Periods
Just as some foods help, others can make you feel worse. Try to avoid or reduce:
- Caffeine – Can increase anxiety and worsen cramps
- Salty snacks – Add to bloating and water retention
- Sugary desserts – Spike your blood sugar, worsen mood swings
- Processed foods – Contain chemicals and bad fats that increase inflammation
- Fried food – Slows down digestion and worsens cramps
If you are craving something sweet, try dates, dark chocolate, or fruit smoothies instead.
Bonus Tips for a Better Period
Besides eating right, a few small changes can make your period more manageable:
1. Stay Hydrated
Besides eating right, a few small changes can make your period more manageable:
2. Get Light Exercise
A short walk or stretching can reduce cramps and improve your mood.
3. Use a Heating Pad
It helps relax muscles and reduce pain naturally.
4. Rest When Needed
Do not push yourself too hard. It is okay to take it slow during your cycle.
Final Thoughts
Your period does not have to be a battle every month. Listening to your body and giving it the right foods can make a huge difference. From soothing teas to nutrient-rich meals, small changes in your diet can ease the pain, balance your mood, and make you feel more in control.
Remember, every woman’s body is different. What works for someone else may not work the same for you. So, take your time, try these foods, and notice how your body responds.
Next time your period arrives, treat yourself kindly — with warm teas, wholesome meals, and a little extra care.