Best and Worst Foods for Your Period Health

Mascari, Brooke. December 19th, 2024

The Best Foods to Eat During Your Period to Support Your Body and Hormones

Your menstrual cycle is an incredible indicator of your overall health, and nourishing your body during this time can help you feel more balanced, energized, and comfortable. The hormonal fluctuations during your period impact everything from mood to energy levels to digestion, so choosing foods that support these changes can make a big difference! The difference between a gentle, restful, period and a painful, debilitating, restless period.

Let me share a guide to the best foods to eat during your period to support your body and hormones.

1. Iron-Rich Foods to Replenish Energy

Blood loss during menstruation can lead to a dip in iron levels, leaving you tired and sluggish. Boost your iron intake with foods like:

• Leafy Greens: Spinach, kale, and Swiss chard are excellent plant-based sources of iron.

• Legumes: Lentils, chickpeas, and beans are rich in iron and high in fiber, which supports digestion.

• Lean Meats: Chicken, turkey, and beef provide heme iron, which is more easily absorbed by the body.

• Seafood: Oysters, clams, and sardines are packed with iron and other essential nutrients.

Pair these with vitamin C-rich foods (like oranges, bell peppers, and strawberries) to enhance iron absorption.

2. Magnesium-Rich Foods to Ease Cramps

Magnesium helps relax muscles and can reduce the severity of menstrual cramps. Some magnesium-rich foods include:

• Dark Chocolate: Look for varieties with at least 70% cocoa (I know it can be challenging with period cravings, but try to stay away from milk chocolates which are high in refined unhealthy sugar and can increase inflammation which you definitely don’t want during your period).

• Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds are great snacks.

• Whole Grains: Quinoa, brown rice, and oats provide magnesium along with fiber.

• Avocado: This creamy fruit is not only rich in magnesium but also in healthy fats.

3. Omega-3 Fatty Acids to Combat Inflammation

Omega-3 fatty acids have anti-inflammatory properties that can help alleviate cramps and bloating. Include:

• Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s.

• Chia Seeds and Flaxseeds: These are plant-based options that you can add to smoothies or oatmeal.

• Walnuts: A crunchy snack that supports hormone balance and fights inflammation.

4. Complex Carbohydrates for Steady Energy

Hormonal fluctuations can cause changes in blood sugar levels, leading to cravings and mood swings. Stabilize your energy with complex carbs like:

• Sweet Potatoes: Packed with vitamins and fiber.

• Whole-Grain Bread and Pasta: Provide sustained energy.

• Legumes: A dual benefit of fiber and protein.

• Fruits: Apples, pears, and berries offer natural sweetness with added fiber.

5. Hydrating and Bloating-Reducing Foods

Staying hydrated is crucial, especially if you experience bloating. Opt for:

• Cucumber and Watermelon: High in water content.

• Celery and Fennel: Known for their diuretic properties to reduce bloating.

• Herbal Teas: Peppermint and chamomile can soothe digestion and cramps.

6. Probiotic Foods for Digestive Comfort

Hormonal changes can disrupt gut health, leading to bloating or irregularity. Support your digestion with:

• Yogurt: Choose varieties with live cultures.

• Kefir: A fermented drink loaded with probiotics.

• Sauerkraut and Kimchi: Fermented vegetables that promote gut health.

7. Foods High in Vitamin B6 for Mood Stability

Vitamin B6 supports neurotransmitter production, which can help stabilize mood swings and reduce PMS symptoms. Include:

• Bananas: A quick and easy snack.

• Potatoes: Both white and sweet potatoes are great options.

• Poultry: Chicken and turkey are rich in B6.

• Fortified Cereals: Check the label for added nutrients.

What to Avoid

While nourishing your body is key, certain foods can exacerbate menstrual symptoms, leaving you feeling much worse during that time of the month:

• High-Sodium Foods: Too much salt can worsen bloating. Try to use a good quality salt when you need it which will be high in much-needed minerals (Redmond’s Sea Salt is my personal all-time favorite).

• Caffeine: Excessive caffeine can increase anxiety and irritability. Caffeine can also increase cramping hormones and cause you to feel much worse. Coffee can also dehydrate you, so try to avoid coffee while on your period. Allow yourself to perhaps detox your regular coffee and caffeine and allow yourself to heal and rejuvenate while menstruating.

• Sugary Snacks: These can lead to blood sugar spikes and crashes, worsening fatigue, insulin resistance, and mood swings.

• Alcohol: It can dehydrate you and exacerbate bloating and cramps! In Ayurveda, any and all alcohol is considered poison. So it’s definitely a good idea to avoid it during this critical and important time of the month.

Takeaway!

Eating the right foods during your period can make a noticeable difference in how you feel. Focus on nutrient-dense options that replenish lost nutrients, reduce inflammation, and stabilize your mood. By tuning into your body’s needs and prioritizing these supportive foods, you can embrace your cycle with greater comfort and vitality!

Love and blessings on your journey! And don’t hesitate to reach out if you need further support with hormone health, as this is what we specialize in! I personally have had QUITE the journey with period health, and our team and I are here to support and help you if you find yourself in a position where you feel imbalanced, confused, and wanting answers.