HomeHealthTop 14 Delicious & Good Foods To Eat On Your Period

Top 14 Delicious & Good Foods To Eat On Your Period

This post was originally published in April 2020. Updated in November 2022.

Women during their periods experience uncomfortable symptoms like pain, cramps, bloating, headaches, diarrhea, and mood swings. These symptoms can ruin your day and affect your daily activities. Luckily, finding good foods to eat on your period can significantly lessen the symptoms.

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

In this article, I will include some goods to eat on your period, what to avoid eating during your period, and FAQs.

The Top List Of Good Foods To Eat On Your Period:

1- Fish

Fish is rich in protein, iron, and omega-3 fatty acids. 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 and boost your mood.

Also, 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.

2- Fruits

A slice of watermelon on table

Eating fruits during your period help curb your sweet cravings, keep your body hydrated, and reduce pain.

For example,

  • bananas are a great source of potassium and vitamin B6. These nutrients can help reduce water retention and bloating. Bananas can also improve bowel movements and relieve diarrhea.
  • Watermelon helps you stay 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 and boost your mood. Oranges can also improve digestion and relieve bloating.
  • Berries are rich in antioxidants, vitamins, and minerals which can relieve cramps and pain. Also, the high fiber content in berries helps prevent constipation.

So it’s highly recommended to consume fruits instead of refined sugar during your period.

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 reduce PMS symptoms.

As for other vegetables like broccoli, it contains magnesium, calcium, potassium, and vitamins. These nutrients help ease PMS symptoms and 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.

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

4- Chicken

Top 14 Healthy & Tasty Foods To Eat During Your Period

Chicken is rich in protein and iron which makes it one of the good foods to eat on your period. Eating enough protein per day keeps you stated and reduces 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. It can also boost your immune system and keep your body healthy.

Plus, Studies showed that chocolate can improve your mood. Another study found 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 during menstruation. Also, magnesium can help reduce PMS symptoms.

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. It can also settle an upset stomach and relieve a sore throat.

Another study found that consuming more than 4 grams of ginger per day can cause diarrhea, stomach pain, and heartburn. So be careful and avoid overconsumption.

Related: What To Eat When You Have An Upset Stomach?

8- FlaxSeed

Top 14 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 also cause headaches.

Some studies showed that increased 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 and 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.

14- Chamomile Tea

Chamomile has soothing, antioxidant, and anti-inflammatory properties that can relax your uterus, relieve anxiety and stress, improve the quality of sleep, and ease cramps.

What Not To Eat During Your Period?

Top 13 Healthy & Tasty Foods To Eat During Your Period

The healthy foods that you eat during your period can ease the pain and reduce symptoms successfully. But eating unhealthy foods can worsen the symptoms. Here is a list of the food you should avoid during this time of the month:

  • 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.


  1. What Food Should I Eat During Period?

    – Fish.
    – Chicken.
    – Leafy greens.
    – Fruits.
    – Peppermint tea.
    – Ginger tea.
    – Yogurt.
    – Chamomile tea.
    – Water.
    – Quinoa.
    – Turmeric.
    – Flaxseed.
    – Dark chocolate.

  2. What Should You Not Eat When On Your Period?

    Here’s what you should avoid on your period to reduce the symptoms:
    – Fatty food.
    – Fried food.
    – Processed food.
    – Refined sugar.
    – Refined carbs.
    – Alcohol.
    – Soda.
    – Spicy food.
    – Coffee.
    – Red meat.

  3. What Drinks Help With Period Cramps?

    Ginger tea, chamomile tea, and peppermint tea can ease common period symptoms like cramps, nausea, bloating, muscle ache, and diarrhea.


The list of good foods to eat on your period can help reduce pain. Those foods include fish, nuts, fruits, dark chocolate, ginger, peppermint, and turmeric. They can reduce menstrual pain, curb sweet cravings, improve digestion, and help relieve nausea.

Other foods can worsen the symptoms including; Salty food, processed food, spicy food, and fried food. They cause bloating, water retention, diarrhea, and stomach pain.

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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