Foods To Eat And Foods To Avoid During Periods

Many people suffer from uncomfortable symptoms such as pain in the abdomen, nausea, headache, mood swings, and upset stomach during menstruation. In our article today, we provide you with the list of foods to eat during the period to lessen discomfort and food you need to avoid as they worsen the premenstrual symptoms. Foods To Eat And Foods To Avoid During Periods

Foods To Eat During Periods

#1. Ginger 

Ginger tea is anti-inflammatory. It soothes achy muscles, reduces nausea, and improves menstrual symptoms. To a cup of boiling water, add a slice of ginger and steep it for 5 minutes. Strain and drink ginger tea warm two times a day.


* Consuming more than 4 grams of ginger daily may cause stomachaches and heartburn. Avoid consuming too much ginger.

#2. Green Leafy Vegetable

Bleeding for 3 to 7 days may leave you anaemic. During periods, a dip in iron level, especially if your menstrual flow is heavy, worsens premenstrual symptoms. Boost up the level of iron by eating green leafy vegetables such as spinach and kale. Green leafy vegetables are also a good source of magnesium. Magnesium relieves body aches. Foods To Eat During Periods

#3. Fish

If you are non-vegetarian and eat fish, then add fish to your diet during the periods. Fishes are a rich source of protein, iron, and omega 3 fatty acids. If you do not eat fish, add other food sources rich in omega 3 fatty acids such as walnuts, sesame seeds, olive oil, flaxseeds, etc. to your diet. Fish

#4. Dark Chocolate

Not only dark chocolate is tasty, but it also is rich in magnesium and iron. Eating dark chocolate during periods eases menstrual symptoms as well as enhances mood.  Dark Chocolate

#5. Quinoa

Quinoa is a nutrient-rich food. It is rich in protein, iron, magnesium, zinc and is gluten-free. Being low in the glycemic index does not spike the blood sugar level but keeps you full and energized for an extended time.


#6. Oatmeal

Oatmeal is a whole grain food rich in vitamin A, vitamin B, calcium, iron, and protein. It is gluten-free and low in glycemic index. One cup of oatmeal provides 18 mg of iron. Eating oatmeal during periods has been found to be linked with lowering the risk of premenstrual symptoms. In addition, oatmeal is a great option to eat if your stomach is upset.



#7. Citrus Fruits 

Citrus fruits such as lemon and oranges and sweet lime are packed with vitamin C and fiber. They are anti-inflammatory and relieve bloating, mood swings, and nausea. Drinking sweet lime juice, orange juice, or lemon water during periods keeps you hydrated. Make sure to consume citrus fruits only in moderation to avoid irritating your stomach. Citrus Fruits - Foods To Eat During Periods

#8. Beans and Lentils 

Beans and lentils are rich sources of protein. They are bodybuilding foods and also rich in iron.
*Eating too many beans and lentils may cause gastric trouble, so eat in moderation and cook them properly. It is suggested to soak lentils and beans for 2-6 hours before cooking to break down the phytates and increase the bioavailability of minerals and vitamins.Plant Based Foods To Eat During Periods

#9. Yogurt 

During periods, you expose your vagina to tampons and sanitary pads. The chemicals in tampons and sanitary pads may disturb the pH balance of the vagina and lead to yeast infections. Include yogurt rich in good bacteria in your diet during periods to fight infections and balance the pH level of the vagina.



#10. Tofu

Tofu is made up of soya bean, a rich protein source, and high in calcium, magnesium, and iron.

The Vegetarian’s Meat Tofu With Its Immense Health Benefits

The Vegetarian’s Meat Tofu With Its Immense Health Benefits

#11. Peppermint Tea

To soothe the menstrual symptoms drink peppermint tea at least two times a day during periods. Add a few washed peppermint leaves to a cup of steaming water for 15 minutes. Strain and drink warm.

Peppermint Tea

Foods To Avoid During Periods

Foods To Avoid During Periods

#1. Salt:

Too much intake of salt lead to water retention that causes bloating. Check salt intake during periods. Also, avoid processed food high in sodium.

Excess Salt

#2. Sugar:

Too much sugar spikes in blood glucose and worsens the period symptoms. Avoid or limit sugar intake during periods.


#3. Coffee:

Too much intake of caffeine leads to water retention and causes bloating and headache. It may also cause diarrhea during periods. Limit the intake of coffee to prevent premenstrual symptoms. Coffee

#4. Alcohol:

Alcohol exaggerates the symptoms of periods and causes a hangover. Avoid alcohol intake during these days of the month.

Stay Away From Alcohol

Stay Away From Alcohol

#5. Red Meat:

During periods your body produces prostaglandin, which is a compound that helps the uterus to contract to get rid of uterine lining. Too much from the prostaglandin in your system causes cramp. Avoid eating red meat acid is high in prostaglandins.

Red Meat

Red Meat

The list of foods discussed in this article to eat during periods helps control symptoms such as pain and bloating and supports all-over health during menstruation. Menstrual symptoms are very common in a female; however, if you experience severe menstrual pain, irregular periods, bleeding between periods, heavy bleeding, bleeding after intercourse, or bleeding after menopause, better consult a doctor.



Dr. Ritu Kumari Gupta
Dr. Ritu Kumari Gupta:  Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.