Best Foods To Eat During Menstruation: Every Woman Should Know This

On average, women spend 3,500 days of their lives menstruating, which means 450 periods. Menstruations are natural, necessary, but challenging days of every woman’s life. During the period of menstruation, women suffer from many difficulties, including:

  • Abdominal cramps 
  • Mood swings
  • Nausea
  • Bloating
  • Fatigue
  • Headache, etc.

Period pain and mood swings make women exhausted and tired, which affects their performance in their professional as well as personal lives.

Some research suggests that dietary changes may help regulate the symptoms of menstruation, like drinking lots of water, which can help with headaches and bloating.

10 Best Foods To Eat During Menstruation

Best Foods To Eat During Menstruation

Food always affects our body and mood in many ways, like body functioning, energy level, weight management, health and digestive health, etc. Let’s see the 10 best foods to eat that may help regulate menstrual symptoms and difficulties.

Water-Rich Food

Having enough water is essential for our health, and during menstruation as well, eating water-rich food may reduce dehydration headaches. It can also help with retaining water and bloating. Foods like watermelon, cucumber, pineapple, etc. These are some of the good water-rich foods you can take during menstruation.

Green Leafy Vegetables

Green leafy vegetables are also known as the powerhouse of nutrition; they contain a lot of vitamins and minerals, and one of the major minerals is iron. During menstruation, women suffer blood loss, which decreases the level of iron in the body. Eating green, leafy vegetables may help reduce period pain and fatigue.


Fruits are also the healthiest food and contain a lot of minerals and vitamins. Apart from that, they also help you keep hydrated during menstruation. Eating vitamin C-rich fruits like lemon, kiwi, orange, etc. can help induce menstruation. Having fruits enriched in vitamin B, like bananas, will help reduce bloating and mood swings.

Also Check: What To Do For Teenage Period Pain Relief? Find Out!

Fish And Seafood

Fish and seafood have lots of vitamins and proteins, and the most important thing is that they contain a lot of omega-3 fatty acids. Eating fish and seafood during menstruation helps reduce period pain and mood swings.

Dark Chocolate

Dark chocolate can be the best food during menstruation, as you can eat it during period cravings as it is rich in magnesium. Magnesium is an important mineral during menstruation as it can help reduce period pain and mood swings because it is a primary craving food for every woman during her period.


As we all know, turmeric is one of the most powerful anti-inflammatory spices. It will help in reducing cramps during menstruation, and apart from that, turmeric can also help in regulating periods. So start taking 1-2 teaspoons of turmeric with milk now and see its benefits.

Dairy Products

Dairy products like milk, yogurt, cheese, ghee, etc. are rich in calcium, and as we all know, calcium is good for our bones. It helps make our bones strong, so this will help you have a smoother period. Also, yogurt has probiotics, which help nourish your body and reduce infections.

Nuts And Seeds

Nuts and seeds are a great source of protein, fiber, vitamins, and minerals. You can eat this during menstrual cravings as well. This can help reduce period symptoms and also help you stay energetic during your period.


Ginger is known as a great superfood because it is rich in anti-inflammatory properties, which can also help reduce period cramps. So, include ginger in your food right now.

Whole Grains

Whole grains like rice, wheat, and quinoa are excellent sources of fiber and nutrition. This will help in maintaining a stable blood sugar level and also reduce bloating, period cramps, and fatigue during menstruation.

Foods To Avoid During Menstruation

  • Red Meat
  • Oil and refined food
  • Processed foods
  • Alcohol
  • Spicy Food


Start eating nutritious food according to this list and avoid some of the foods mentioned above. You can make your menstruation more comfortable and manageable. You can also include some exercise in your daily routine for a painless period. Drink a lot of water, eat healthy, and enjoy your menstruation painlessly.

Read More: What Are The First Signs Of PCOS? How To Treat It Effectively?

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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