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Top 13 Tasty & Good Foods To Eat On Your Period

Getting your period can be super annoying thanks to cramps, pain, and headaches. Knowing the good foods that you should eat during your period can help lessen the symptoms. Fruit, fish, and vegetables can ease the symptoms of a period that you have to deal with every month. Other foods like processed food and fatty food can worsen the symptoms. Providing your body with the nutrients it needs have a direct good effect on your health. When you menstruate, your body needs nutrient-dense foods to replenish blood loss.

Women during their periods experience uncomfortable symptoms like pain, cramps, bloating, and headaches. Nausea, diarrhea, and mood swings are also common symptoms of the period. These symptoms can ruin your day and affect your daily activities.

A healthy diet can help lessen these symptoms and makes you feel better. Also, keeping your body hydrated can aid digestion and reduce bloating.

So here are some foods that you can add to your diet to reduce these disturbing symptoms:

Good Foods To Eat On Your Period

1- Fish

Fish is rich in protein, iron, and omega-3 fatty acids. A study showed that omega-3 supplements can help reduce menstrual pain among women.

Another study showed that omega-3 may reduce depression, bloating, and headaches around menstruation. During your period, iron levels decreased due to blood loss. So eating food that is high in iron like fish can help boost iron levels.

2- Fruits

A slice of watermelon on table

Bananas are a great source of potassium and vitamin B6. These nutrients can help reduce water retention and bloating. Banana can also improve bowel movements and relieve diarrhea.

Watermelon helps keep your body hydrated due to its high water content. It’s also full of nutrients that can reduce bloating and feelings of tiredness.

Oranges are packed with vitamin C and D which helps reduce pain and cramps. Oranges can also improve digestion and reduce bloating. Moreover, oranges and lemons can boost your mood.

Berries are rich in antioxidants, vitamins, and minerals which can relieve cramps and pain. Also, the high fiber content in berries helps relieve constipation.

Eating fruits during your period help curb your sweet cravings. So instead of eating refined sugar, eat fruits like watermelon and berries.

3- Vegetables

Iron levels decrease during your period which results in causing dizziness and pain. Leafy green vegetables like kale and spinach can boost iron levels as they are loaded with iron. Magnesium and vitamins in spinach can also help reduce cramps. A study showed that magnesium can help reduce PMS symptoms.

Broccoli contains magnesium, calcium, potassium, and vitamins. These nutrients help ease PMS symptoms. Broccoli can also reduce feelings of tiredness and boost your mood.

Bell peppers relieve cramps and gas as they contain potassium, fiber, and vitamins A and C. They are also high in water content which helps relieve bloating. Potassium in bell peppers reduces puffiness caused by salty food.

Avocados are also rich in nutrients like magnesium that can reduce pain and cramps.

4- Chicken

Top 13 Healthy & Tasty Foods To Eat During Your Period

Chicken is a healthy food you should add to your diet as a chicken is rich in protein and iron. Eating enough protein per day keeps you stated and reduce hunger. Also, protein helps you maintain a healthy weight, improve health, and boost metabolism. If you’re not sure how much protein you should eat per day. check out this link. Also, iron in chicken can boost iron levels during your period if you’re experiencing heavy flow.

5- Dark Chocolate

Dark chocolate is a healthy and delicious snack that can curb your sugar cravings. It contains antioxidants, iron, magnesium, and vitamins. A study showed that consuming 40 g of dark chocolate per day during your period can reduce stress. Dark chocolate can also boost your immune system, check out this article.

Studies showed that chocolate can improve your mood. Also, another study showed that magnesium can decrease PMS symptoms.

6- Nuts

Mixed nuts can reduce hunger

Omega-3 rich food like nuts can ease the symptoms of a period. Nuts are also rich in protein, vitamins, magnesium, and healthy fats. Omega-3 fatty acids may reduce depression, bloating, and breast tenderness around menstruation. Also, magnesium can help reduce PMS symptoms. Moreover, protein in nuts helps to curb your appetite.

7- Ginger Tea

Drinking ginger tea during your period can relieve nausea and vomiting. It can also relax your muscles. A study showed that consuming ginger during the first trimester of pregnancy can reduce nausea and vomiting. Ginger tea can also settle an upset stomach and relieve a sore throat.

A study showed that consuming more than 4 grams of ginger per day can cause diarrhea, stomach pain, and heartburn.

8- FlaxSeed

Top 13 Healthy & Tasty Foods To Eat During Your Period

Many women experience painful symptoms like constipation during their period. A study showed that flaxseed and flaxseed oil help relieve constipation. Another study showed that taking flaxseed oil every day can improve the consistency of stools. Flaxseed contains also omega-3 fatty acids which help ease pain and other symptoms.

9- Quinoa

Quinoa can improve digestion and increase your energy levels. complex carbohydrates like quinoa contain fiber, magnesium, and vitamins like B12 and B6 which help your brain produce serotonin. Serotonin, known as the happiness hormone, is the main hormone that stabilizes your mood. So eating quinoa during your period can reduce feelings of tiredness, improve your mood, and ease other symptoms.

10- Water

A woman drinks a glass of water

Drinking enough water during your period help reduce bloating and water retention. Being dehydrated during this time can cause headaches. Some studies showed that increase fluid intake causes a significant change in stool which helps relieve constipation. So staying hydrated can ease the symptoms of a period.

11- Turmeric

The main ingredient in turmeric is curcumin. It can ease pain due to its anti-inflammatory and antioxidant properties. A study showed that curcumin can reduce PMS symptoms. So adding turmeric to your meal can help you feel better.

12- Peppermint Tea

A cup of peppermint tea can relieve cramps

People with IBS drink peppermint tea to reduce bloating and stomach pain. They also use peppermint oil capsules to relieve diarrhea and relax muscles. A study showed that peppermint tea can reduce cramps and nausea before or during your period.

13- Yogurt

Calcium and magnesium in yogurt help ease pain and cramps. Magnesium can also decrease PMS symptoms. Studies showed that yogurt can relieve constipation. Also, Yogurt contains good bacteria that can help reduce bloating.

What Not To Eat During Your Period

Top 13 Healthy & Tasty Foods To Eat During Your Period

Healthy good foods that you eat during your period can ease the pain. Eating unhealthy foods can worsen the symptoms. Here is a list of the food you should avoid during this time:

  • Salty Food.
  • Alcohol.
  • Coffee.
  • Spicy Food.
  • Too Much Sugar.
  • Red Meat.
  • Fatty Food.
  • Soda.
  • Processed Food.
  • Fried Food.

These foods can cause digestive problems and more period pain, Check out this article.


You should eat certain foods during your period to reduce pain. These foods are high in nutrients that can ease the symptoms of a period. Fish and nuts reduce menstrual pain. Fruits and dark chocolate can curb your sweet cravings. Also, ginger, peppermint, and turmeric help relieve nausea. Moreover, staying hydrated reduces bloating and improves digestion.

Other foods can worsen the symptoms. Salty food, processed food, and fried food cause bloating and water retention. Also, spicy food cause diarrhea and stomach pain. So avoid eating these foods during your period.

You should consult a doctor if the symptoms of your period are severe. It can be a sign of a health problem.


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