Foods To Eat And Avoid During Menstrual Cycle

Woman with stomach pain

During your menstrual period, there’s no rule on how you’ll feel. some women go through this stage of the cycle without any symptoms,

some women struggle to get out of bed due to cramping, pains, headache and feeling nauseous.

Now, you can use diet to take out some of the most painful period symptoms.

Some of the foods you eat can help reduce period cramps, help with mood swings and will help you feel less swollen and bloated.

Here’s the list of foods to eat while on period:


Studies have repeatedly shown that women who consume the most omega-3s have milder period pain.

Oil fish like Salmon helps period cramping cos of its wonderful antiinflammatory fat to further boost your omega-3s.

Aim to eat salmon once or twice either sushi, grilled salmon or rolls to help reduce menstrual pain.

Dark chocolate

Try eating dark chocolate it’s lower in sugar than milk and white chocolate,

but will still satisfy your sweet cravings, and as an added bonus is a rich source of magnesium.

Sunflower seeds these are one of the richest sources of vitamin E, which is beneficial for helping to ease sore boobs and period cramps.Avocado, eggs, liver and almonds are also rich in vitamin E, so up your intake of these foods in the lead up to your period.

Natura probiotic yoghurt

Full of calcium which has been found to help ease menstrual cramps.

Not only that, one large study found a diet with calcium-rich dairy products lowered the risk for developing PMS by as much as 40% (yes please!)

Probiotic yoghurt always contains “friendly” bacteria which supports a healthy digestive system and may help to ease persistent bloating.

Green vegetables

They might not be top of your cravings list, but kale, spinach and broccoli are all high in the anti-cramping mineral magnesium, They also contain vitamins A, C, B6 and E, calcium and potassium- nutrients that have all been shown to help alleviate PMS symptoms.

Other foods include :

Banana, orange, ginger tea, staeak which are also good during menstrual cycles

What to avoid during period:

You should avoid spicy food during your Period. Spicy food could lead to bloating and gas.

Avoid fried foods

most fried foods like snack, biscuits, chips etc contain hydrogenated vegetable oil. All of these can increase oestrogen levels and can worsen your mood swings.

Avoid alcohol

alcohol may reduce cramps temporarily, they are too many effects, despite the temporary relief you’d get at that time.


Please enter your comment!
Please enter your name here