What Should You Eat During Your Period?

Home Health What Should You Eat During Your Period?
What Should You Eat During Your Period?

In an effort to feel better during your period, you may be wondering what you should eat during your period. The good news is that your diet can help reduce PMS symptoms, so you’re on the right track. While it may take a combination of efforts to feel good enough, you have to start somewhere.

Here’s what you should know about what you should eat during your period. 

The Importance of Nutrition During Your Period

While nutrition is always important, it may help reduce the symptoms of PMS and periods.

Certain foods such as foods and diets rich in Omega-3 fatty acids, calcium, and vitamin D can help women avoid fluid retention (bloating), breast swelling, pain, and more.

Additionally avoiding salt and caffeine can also lessen the symptoms of your period.

During your period (or nearing it) you may feel fatigued. Fueling your body with a balanced diet can help give you the energy to push through. Aside from food, we highly encourage you to drink plenty of water, too. 

Nutrient-Rich Foods to Consider

Certain foods can affect your mood, energy, and symptoms of PMS. Here are some nutrient-rich foods that you can incorporate into your diet during your period. 

  • Iron: An iron-rich diet is always important, but especially as you approach or go through that time of month. Iron can increase hemoglobin and ferritin levels to the normal range which can prepare the body for the blood it will lose or is losing. To step up your iron game eat foods such as chicken, fish, nuts, seeds, and green leafy vegetables – sounds like a delicious salad in the making.

  • Calcium: Calcium can help reduce menstrual pain intensity. Additionally, it can help reduce water retention during the premenstrual phase. To incorporate more calcium into your diet, eat foods such as leafy green vegetables, cheese, almonds, tofu, oranges, and milk. 

  • Magnesium: During your period, magnesium can be depleted. Therefore, replacing it can help normalize your body and reduce PMS symptoms. Foods that are rich in magnesium are spinach, avocado, cashews, bananas, and dark chocolate. 

  • Vitamin B6: Vitamin B6 helps regulate your metabolism, improve your immune system, and maintain the nervous system. Some research connects it to relieving symptoms of PMS among other health benefits. Vitamin B6 can be found and consumed in many food sources such as tuna, salmon, chickpeas, poultry, papayas, oranges, and so forth. 

  • Omega-3 Fatty Acids: Omega-3 fatty acids are known for reducing inflammation. During your period, inflammation may be contributing to pain or discomfort. Omega-3 can also help improve your food. To step up your omega-3 fatty acid intake consider incorporating natural supplements and eating foods such as salmon, walnuts, flax, and brussel sprouts. 

Hydration is Key

While food can help you feel better on your period, it should be balanced with a healthy amount of water. During menstruation, we lose blood, which can lead to dehydration. When you are on your period, make an extra effort to consume water to try to avoid dehydration. It can also help reduce cramping, bloating, and other PMS symptoms.

Foods to Limit

As you near that time of month, there are some foods you should try to avoid. 

  • Salty Foods: During your period you may experience bloating. Salty food can worsen bloating. Be aware that many foods contain high sodium levels. Bringing awareness to how much sodium is in the foods you consume can help you consume less during your period. 

  • Sugary Treats: While we may crave sugary treats during our period, eating too much can affect our energy and mood, both of which are already fragile thanks to your period. Monitoring your sugar intake during your period can help regulate your mood.

  • Caffeine: Caffeine can contribute to water retention and bloating, two things you’ll likely want to reduce during your period. While you may be looking for an extra burst of energy, be mindful of the potential side effects of too much caffeine. 

Listen to Your Cravings

Mentally fighting cravings on your period can seem extra challenging. Learning that progesterone (a hormone that peaks before your period) is linked to a larger appetite, may make it feel even harder to fight the cravings. Ignoring your cravings can cause you to overeat at a later time or worsen your mood. While you will want to eat in moderation and be mindful of what you eat, it’s okay to indulge in some cravings on your period. 

Meal Ideas for Your Period

As you aim to consume a balanced and nutritious diet during your period, here is an example of what you could eat in a day. 

  • Breakfast: Greek yogurt with berries and a sprinkle of nuts provides calcium, protein, and antioxidants.

  • Lunch: A quinoa salad with leafy greens, chickpeas, and avocado offers a combination of fiber, protein, and healthy fats.


Navigating life on your period can be a little extra challenging.

Finding ways to feel more comfortable can help you get through with a smile on your face. While diet, exercise, and water can all help you feel better during your period, there are other ways to enhance your comfort too.

Period underwear is one of the best-kept secrets. As a reusable alternative to single-use menstrual products, period underwear provides leakproof protection and comfort.

And of course, peace of mind. Our period underwear features Leak-Loc® technology that has multiple layers that draw moisture in and help protect from leaks so you can feel protected and confident.

Keep your flow on the down low with our leakproof underwear that are just like your basics, but made better. Step into instant relaxation when you put on a pair of our buttery soft and breathable underwear.

Designed for all-day comfort, our period underwear is a dream for women on their period.

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