Our bodies go through so much during our periods, but what I’ve learned is that small changes, like what I eat during my period, can make those days feel a lot more manageable.
From managing low energy to pain management, our food choices can help us feel more balanced, or make symptoms like cramps and bloating even worse.
Over the years, I’ve figured out a few foods that work for me and make those 5 – 7 days a little easier to handle. This isn’t about being perfect and only eating the most healthy foods, it’s about giving my body the support it needs to feel better when I need it most.
Your food choices matter
Your body is already doing the most during your cycle. I’m talking about hormonal shifts, energy crashes, and mood swings. What we eat can either support all that hard work or make things worse.
Certain foods can:
- Boost energy when you’re feeling drained.
- Ease bloating by helping digestion and reducing water retention.
- Balance hormones with healthy fats and key nutrients that can lighten mood swings or cramps.
On the flip side, some foods like dairy can make bloating, cramps, and fatigue way worse. For me, skipping dairy during my period has been a game-changer. I’d even say letting go of dairy during my period was life-changing!
What I eat during my period
Through trial and error, I’ve found a balance that works for me when it comes to my period meals and snacks. Here’s what I eat during my period that helps me feel like myself again (or as close as possible):
1. Leafy Greens for Energy
Losing blood during your period can leave you exhausted. Leafy greens like spinach and kale are packed with iron to help fight fatigue and keep energy levels up.
Try this: Toss spinach into a smoothie, or sauté it with a little garlic and olive oil for a quick, tasty side.
2. Whole Grains for Stamina
Sugary snacks might feel like the answer in the moment, but they can lead to energy crashes. Whole grains like oats, quinoa, and brown rice keep energy steady and digestion smooth.
Try this: Make oatmeal for breakfast or a snack with an apple or banana. Easy to make, tastes good, and will help keep your energy up.
3. Omega-3s for Cramp Relief
Omega-3s are like tiny heroes fighting inflammation. Salmon, chia seeds, and walnuts are my go-to, especially when cramps hit.
Try this: Sprinkle chia seeds into non-dairy yogurt or toss a piece of salmon in the air fryer with some lemon and olive oil.
4. Hydrating Foods to Beat Bloating
Period pain meds, and losing blood can make you dehydrated, so chug as much water as you can during your cycle. You can also eat water-rich foods like cucumber and watermelon.
Try this: Keep cucumber slices and watermelon chunks in the fridge for easy snacking.
Foods I avoid during my period
Not all foods are friends during your period. Here are a few I steer clear of:
1. Dairy
As I mentioned, dairy is my period’s biggest nemesis. Dairy tends to increase bloating and makes cramps way worse for me. Cutting it out during my period was one of the best adjustments I’ve ever made.
2. Caffeine
As much as I love coffee, it’s a natural laxative. During my period, when I swap it for herbal teas like chamomile, which also helps with cramps.
3. Sugary Snacks
The quick sugar fix is tempting, but it usually leads to a crash. I try to stick to natural sugars from fruits like apples and berries instead. Even dried fruit is a better choice than candy.
What works for me might not work for you, and that’s okay. The key is to pay attention to how your body reacts to certain foods during your cycle and make changes that help you feel better. Whether it’s adding more leafy greens or cutting back on dairy, even little tweaks can make a big difference.
