Let’s Talk About Period Nutrition—Because You Deserve Better
Let’s be honest—periods are tough. From bloating and mood swings to cramps and cravings, your body passes through a hormonal turbulence each period. But here’s the hidden advantage many look over: the meal to food to eat during period. Choosing the right meals is not almost feeling full—it is about advocating your body, balancing hormones, and lowering irritation.
Whether you cry out for sugary food; like chocolates, feel exhausted, or just want to cuddle with entity warm, this guide will help you learn good food during periods and what to bypass. Because yes, what you eat matters—and your body deserves the best. Check our list of foods to avoid during period to ease bloating and cramps.
Best Foods to Eat During Periods
Your body needs a nutrient boost when menstruation hits. Think iron to fight fatigue, magnesium to ease cramps, and anti-inflammatory foods to calm your system. Here are some of the best choices:
1. Whole Grains
- Brown rice
- Oats
- Quinoa
Why? Rich in B vitamins and magnesium, they support hormone balance and reduce mood swings.
2. Leafy Greens
- Spinach
- Kale
- Methi (fenugreek leaves)
Why? Excellent sources of iron to replenish blood loss.
3. Omega-3-Rich Foods
- Salmon
- Walnuts
- Flaxseeds
Why? Anti-inflammatory and known to ease period pain.
4. Fruits
- Bananas
- Oranges
- Berries
Why? Loaded with potassium and antioxidants. Helps with bloating and mood.
5. Dark Chocolate (Yes!)
- Opt for 70% cocoa and above.
Why? Iron-rich and a comforting pick-me-up.
Top Food to Eat During Period to Avoid Cramps
- Ginger tea
- Chia seeds
- Leafy vegetables
- Flaxseeds
These are considered good food during periods for their anti-inflammatory and muscle-relaxing properties.
Comfort Foods for Menstrual Days
Sometimes, you just want something soothing. Here are some of the best comfort foods during the period days:
- Warm soups (like tomato or lentil)
- Herbal teas (chamomile, ginger, peppermint)
- Mashed potatoes (with a dash of olive oil)
- Dark chocolate squares
- Warm milk with turmeric
These help not just your body, but your mind too.
What Foods to Avoid During Periods
Your cravings may push you toward unhealthy options—but some can make symptoms worse. Here are the top foods to avoid during period:
1. Salty Foods
- Chips
- Pickles
- Instant noodles
Why? They worsen bloating and water retention.
2. Fried Foods
- Pakoras
- Burgers
Why? Increases inflammation, may worsen cramps.
3. Caffeine
- Coffee
- Energy drinks
Why? Can trigger anxiety, disrupt sleep, and constrict blood vessels.
4. High-Sugar Foods
- Cakes
- Candies
- Colas
Why? Spikes blood sugar, causes mood crashes.
Food Cravings During Period – What They Mean
We have all experienced. You crave sweets, carbs, or spicy refreshments like there is no time to come. These food cravings during period happen real—and hormonal shifts are to blame.
Estrogen and progesterone fluctuations affect your appetite and serotonin levels, making you crave comfort and reward foods. The trick? Find smart swaps:
- Craving sweets? Eat fruit with a spoon of nut butter.
- Want chips? Try roasted makhana or popcorn.
- Love chocolate? Go dark and limit to 1–2 pieces.
Can We Eat Spicy Food During Period?
This is a hot topic—literally. So, can we eat spicy food during period? Yes, but with a few cautions.
Spicy food may:
- Worsen heartburn
- Irritate the gut
- Trigger loose motions for some
However, if your digestive system handles it well, there’s no reason to completely avoid spice. Just listen to your body and choose milder versions.
Foods That May Increase Bleeding
Wondering about foods to increase bleeding during periods? Certain foods may mildly stimulate uterine contractions:
- Papaya – Contains papain enzyme that affects uterine walls
- Pineapple – Bromelain promotes smooth muscle relaxation
- Turmeric – Can stimulate blood flow
Note: These may help with delayed or irregular periods but should be consumed in moderation.
Pro Tips for Menstrual Nutrition
Level up your period care with these smart tips:
- Stay Hydrated – Aim for 2–3L/day
- Eat Small, Frequent Meals – Keeps energy stable
- Avoid Skipping Meals – Prevents blood sugar dips
- Include Iron & Magnesium – Spinach, nuts, seeds, legumes
- Track Symptoms – Helps you tweak your diet monthly
- Stick to good food during periods to feel your best emotionally and physically
Want quick relief? Check out Medkart’s women’s health collection for period support supplements.
Final Thoughts: Nourish Your Cycle, Naturally
Periods aren’t just about surviving—they’re about thriving. With the right food to eat during period, good food during periods, and smarter choices overall, you can reduce discomfort, support your hormones, and feel more like yourself.
Explore Medkart collection of iron, calcium, and magnesium-rich supplements to support your monthly cycle. Because when your body feels better, everything feels better.
FAQs About Period Nutrition
1. Can we eat banana during period?
Yes, bananas are rich in potassium and help reduce bloating and muscle cramps.
2. Is curd good during periods?
Absolutely. Curd is rich in calcium and probiotics, supporting digestion and mood.
3. Does coffee worsen period cramps?
It can. Caffeine constricts blood vessels and may intensify cramps for some.
4. Can spicy food cause more bleeding during periods?
Not always, but it may stimulate digestion and mild uterine activity in sensitive individuals.
5. What to eat during heavy period bleeding?
Iron-rich foods like spinach, dates, raisins, pomegranate, and jaggery help restore blood loss.
