what should i eat when i'm on my period

• BREAKFAST: Oatmeal with yogurt, strawberries and sesame seeds
• LUNCH: Chickpea salad with red pepper, spinach, apricot and sesame seeds
• DINNER: Chicken with brown rice and spinach
• SNACK: Dried fruit like prunes, or yogurt

Full Answer

What foods should you not eat when on your period?

What Not To Eat During Period

1. Processed Food. Processed foods are made with preservatives and unknown ingredients. ...
2. Sugar. Consuming too much sugar leads to bloating and gas. ...
3. Alcohol. You should reduce your consumption of alcohol during your period. ...
4. Fried Food. ...
5. Coffee. ...
6. Soda. ...
7. Spicy Food. ...
8. Refined Grains. ...
9. Fatty Food. ...
10. Food Allergies. ...

What food is good during your period?

What Food Is Good During Your Period?

• Iron-Fortified Cereal. Iron is a mineral that allows your blood to transport oxygen throughout your body. ...
• Low-Fat Dairy Products. ...
• Whole Grains. ...
• Lean Meats. ...
• Fruits and Vegetables. ...

What are you not allowed to eat during your period?

Foods you should avoid during your period

• Caffeine. Avoid caffeine and products like chocolate, sodas, tea, and coffee during your menstrual cycle. ...
• Processed foods. Reducing how much sodium you consume can help with water retention and bloating. ...
• Fried foods. Fatty foods like meat, whole dairy products, and fried foods increase estrogen levels. ...
• Sugar. ...

How is what you eat affecting your period?

• Sugars. It is important to manage your refined sugar intake not only because it can make you gain weight, but it can also disrupt your body’s blood sugar levels.
• Caffeine. The ol’ morning motivator can cause heightened anxiety and lead to sleep deprivation, which in turn can cause PMS symptoms.
• Smoking. ...
• Alcohol. ...

What to eat during menstruation?

Opt for foods with ample nutrients like vitamins, minerals, water, protein, iron, and fiber. At the same time, try your best to avoid the following:

How to help menstrual cycle?

To aid digestion and regain what’s being lost during menstruation, avoid sugary, salty, and fatty treats and pick heart-friendly, high-fiber meals with tons of fruits and vegetables instead. When preparing vegetables, cooking them at a low to medium temperature will preserve as many nutrients as possible.

What fruits help with bloating?

Watermelons, figs, and plums. The natural sugars found in these foods may satisfy cravings for something sweet. Additionally, these fruits are rich in vitamins that can help with bloating. Watermelon also has a high water content and can help keep your body hydrated, which will reduce swelling and bloating.

What are some good foods to eat to help with bloating?

A smart alternative to sugary treats, oranges, lemons, and limes are packed with fiber and vitamin C and can provide relief from mood swings and bloating. Meanwhile, their high water content also keeps you hydrated.

Why does chocolate make you feel better during your period?

It intensifies during your period because of hormonal shifts and the loss of blood and nutrients.

How to get rid of PMS?

Combat PMS-related nausea and fatigue with a glass of lemon water or a (lightly sweetened or unsweetened) citrus smoothie. Moderation is key for getting a dose of feel-good energy without irritating your stomach.

What is the best food for cramps?

Consider making a meal of grilled salmon or salmon sushi for a dose of high-quality protein and plenty of B vitamins.

What are the best foods to eat during menstruation?

Fruits and vegetables. While fruits and vegetables are a vital source of nutrients and fiber in anyone’s diet, they may be especially helpful during menstruation. A 2018 study. Trusted Source.

How to help menstrual cycle?

Some dietary changes may ease menstrual symptoms in some people or help them stay healthy during their period. For example, eating iron-rich foods can help rep lenish iron stores when a person is losing blood.

How to reduce period bloating?

Reduce sodium. Lowering sodium intake can help reduce period-related bloating and weight gain. A 2019 study. Trusted Source. in the American Journal of Gastroenterology indicates that increasing sodium intake may make a person more likely to experience bloating.

What are the symptoms of a premenstrual cycle?

According to the Office on Women’s Health, about 90% of individuals experience premenstrual symptoms, such as: cramping. lower back pain. fatigue. mood swings. bloating. constipation or diarrhea. headaches. breast tenderness.

What foods are high in iron?

Foods that are high in iron include: oysters. beef and beef liver. fortified breakfast cereal.

Why does iron dip during periods?

Menstruation causes iron levels to dip as a person loses blood. This can even contribute to anemia in people with very heavy periods.

Can eating a lot of food make your period worse?

Just like some foods ease period symptoms, other foods may make them worse. These are usually foods that cause inflammation or bloating.

What are some good foods to eat before your period?

“Luckily, those hormone levels recede when your period finally arrives, which can cause a shift in mood.” Incorporating good fats into your diet, via olive oil, avocado, and nuts, for example, can help stabilize those mood swings. (As an added bonus, avocados have magnesium, which helps relieve headaches, Rizzo notes.)

What are some good breakfast foods?

Breakfast: Scrambled eggs with ¼ avocado, oatmeal, and fresh berries

How to get rid of bloat in the first place?

Longer term, and to beat the bloat in the first place, simply amping up your fluid intake can help. “I would look at fluids from all sources, whether it’s herbal tea, sparkling water, or even coffee.” And don’t forget: water-rich fruits and vegetables can count towards your daily hydration totals, says Rizzo. “Add foods like watermelon, celery, cucumbers, kiwis and peppers to your meal plan to increase your water intake and fight the bloat.”

How to increase iron intake?

Signs you may need to up your iron consumption include craving the mineral via foods like red meat. If that’s you, Kimball says to choose lean beef, pair it with a whole grain bun, and bump up the nutrition with a bunch of veggies. “That would be a fantastic post-run meal,” she notes. Vegan or vegetarian? The Impossible Burger is enriched with heme iron, which is the same iron that’s in beef and is the kind that the body absorbs best, Kimball says. If you go for a non-heme iron source—spinach, red beans, oats, or Beyond Meat, for example—include a source of vitamin C (think: red bell pepper strips or a squeeze of lemon juice), to enhance that absorption, per Kimball.

Can you eat chocolate after a run?

Many women crave chocolate during this time of the month. “Don’t deny yourself to only binge on an entire bag of Hershey kisses while watching a sappy movie late at night,” Rizzo says. Instead, make 70% dark chocolate part of your post-run meal or snack. You could simply eat a couple of squares, or add cacao powder to a recovery smoothie that also includes a frozen banana, protein powder (you could even go for a chocolate one for double the flavor), and a handful of spinach. (Bonus points for adding a tablespoon of chia seeds.)

What are some good foods to eat during menstruation?

While omega-3s can be found in salmon, enriched eggs, and grass-fed beef, we like chia seeds because they are portable and easy to pop into just about anything. Add the small, but mighty seed into cereal, smoothies, and homemade baked goods to boost your intake and keep menstrual blues at bay.

How to get rid of bloating during period?

Instead of trading in your favorite pants for sweats and leggings, try munching on honeydew melon to de-bloat. Bruns suggests increasing your intake of water-rich foods such as melon instead of reaching for a salty, bloating snack. "Melon is made mostly of water and is a natural diuretic, which means it can help cure that puffy feeling you get during your period. Foods high in water will keep your body hydrated, reduce cramps and help improve your mood," Bruns says.

What happens a week before your period?

"A week or two before your period, hormone levels change. Estrogen levels increase and progesterone levels decrease. These changing hormone levels can cause your body to retain more water than normal, explains Alissa Rumsey, MS, RD. "And like excess salt, consuming too many carbs can make the bloating worse."

What to eat with salty food?

If you're hankering for salty deliciousness if too hard to ignore, pair it with an extra cup of water (or better yet, some slimming detox water) and a second food that's a natural diuretic (like asparagus, parsley, beets, lettuce, and ginger).

Does saffron help with PMS?

How? The spice increases serotonin levels, which typically drop before menstruation. Although saffron is one of the most expensive spices, a little of it goes a long way. Use it to whip up African, Middle Eastern, and European-inspired dishes and reap the PMS-busting benefits. The only caveat? You'll need to crawl out of bed to do your cooking or cajole your significant other into whipping up dinner.

Does water help with cramps?

Foods high in water will keep your body hydrated, reduce cramps and help improve your mood, " Bruns says. What's more, research suggests the fruit contains a compound called Cucumis melo, a diuretic that helps flush excess fluid from the body.

Why is it important to know what to eat before and after your period?

Our body’s needs change depending on the stages of our menstrual cycle, it’s helpful to know what to eat before, during and after our periods. This will help prevent PMS, period pain, irregular cycles and infertility. When you treat a woman like a goddess, she’ll rise to the occasion.

How to stop period pain?

Cold and raw foods are harder to digest and use up the warm yang energy in your body. Moreover, coldness constricts, which can stagnate the normal blood flow and impair circulation causing period pain.

How to reduce PMS symptoms?

Certain foods can help your body process estrogen more efficiently, and therefore reduce or eliminate PMS symptoms. The following dietary guidelines are recommended during the 10 days before your period…. 1. Eat light, easy-to-digest, nutritious and balanced meals. Include beans and legumes, fish, leafy greens and fruits in your diet.

Why is it important to have a healthy gut during your period?

Since hormones are metabolized through our digestive systems , a healthy gut is essential to maintaining a harmonious menstrual cycle. These types of foods tend to cause inflammation and are hard to digest. They may be tasty, but are NOT cycle friendly. 5.

How to keep blood sugar stable?

You can keep your blood sugar stable by avoiding sugary foods, such as soft drinks, candies, and cakes. I have to admit I have a weakness for chocolates, and I don’t want to give up the pleasure of enjoying them.

What is the best supplement for estrogen?

If you’re looking for a supplement that helps your body to metabolize estrogen more effeciently, I recommend Nature’s Way Dim-Plus Capsules.

How much iron does a woman lose during her period?

Normally women lose about 30-80ml of blood and 15-25ml of iron during each menstruation. So it’s important that we replenish our blood and iron during this time.

What foods are good for luteal phase?

You may also tend to seek out more mood-boosting foods (think high-fat, high-carb foods like doughnuts and french fries) during the luteal phase because your levels of serotonin (a brain chemical that helps regulate mood, sleep and appetite) tend to decline, particularly during the final five to seven days of your cycle, Dr. Forsythe says.

What is the first symptom of a period?

One common symptom you may experience during this phase — especially at the very beginning of your cycle — is fatigue, thanks to the loss of iron through menstrual blood.

What to do when you have a 5 hunger?

However, if after ranking your hunger you're at a 5 or above, you may just need to drink some water, distract yourself with a book or project or practice techniques to bring your stress levels down. When you do eat, pay attention.

How to rank hunger?

To be sure, rank your hunger on a scale of 1 to 10, with 1 being starving and 10 being stuffed. If you're at a 4 or below, fill up with a meal or a snack (and stop eating when you reach a 6 or a 7).

How long is a woman's cycle?

That said, every woman's body — and thus, cycle — is different. The guidelines below are based on an average 28-day cycle, which will apply to some women. However, your cycle may be longer or shorter, and you may find your personal dietary needs differ. Let your body be your guide.

What is the best way to get iron?

Megan Meyer, Ph.D., director of science communication at the International Food Information Council Foundation, recommends shoring up your iron stores with plant protein sources like beans, lentils and tofu, animal protein sources like beef, chicken and tuna and fortified and whole-grain foods like cereals, pasta and bread.

Can you tailor your eating plan to suit your body?

It can be frustrating to feel like you're at the mercy of your biology, especially when you're having an "off" day (or two). But if you can recognize what's happening and why, you can tailor your eating approach to best suit your body at every phase of your cycle.