When you're on your period, your body goes through hormonal fluctuations that can affect your mood, energy levels, and even your digestion. Cramps, bloating, fatigue, and mood swings can make those few days quite uncomfortable. But did you know that the food you eat during your cycle can play a major role in how you feel?

Let’s take a look at the best foods to eat on your period to support your body, ease pain, and feel more balanced.

🥦 1. Leafy Green Vegetables

Why: Menstruation can lead to a drop in iron levels, especially if your flow is heavy. This can make you feel tired or dizzy.

What to Eat:

• Spinach

• Kale

• Swiss chard

• Fenugreek (methi) leaves

Tip: Add them to smoothies, stir-fries, or lentil soups.

🍌 2. Bananas

Why: Bananas are rich in potassium and magnesium, which help reduce bloating and muscle cramps.

What to Eat:

• One ripe banana as a snack

• Add to oats or a smoothie

Tip: Bananas also help with digestion, which can be sluggish during your period.

🍫 3. Dark Chocolate

Why: Craving chocolate? Dark chocolate (at least 70% cocoa) is rich in magnesium and can boost mood by increasing serotonin levels.

What to Eat:

• A small piece (1-2 squares) of dark chocolate

• Add cacao powder to warm milk for a healthy treat

Tip: Avoid milk chocolates with added sugar and unhealthy fats.

🥜 4. Nuts & Seeds

Why: Full of healthy fats, protein, and magnesium, nuts and seeds help reduce inflammation and balance hormones.

What to Eat:

• Almonds

• Walnuts

• Pumpkin seeds

• Flaxseeds

Tip: Add a mix to your yogurt or eat a handful as a mid-morning snack.

🍲 5. Warm Soups & Stews

Why: Warm, cooked meals are easier to digest and provide comfort. Soups help fight fatigue and hydrate the body.

What to Eat:

• Lentil soup (dal)

• Chicken soup

• Vegetable stew

Tip: Add turmeric and ginger for natural anti-inflammatory benefits.

🥚 6. Iron-Rich Foods

Why: Your body loses iron during menstruation, which can make you feel weak or tired.

What to Eat:

• Eggs

• Beans

• Tofu

• Lean meats like chicken or fish

Tip: Combine iron-rich foods with Vitamin C (like lemon or oranges) for better absorption.

🍓 7. Fruits Rich in Water & Fiber

Why: Bloating and water retention are common during periods. Hydrating fruits help flush out excess water and keep digestion smooth.

What to Eat:

• Watermelon

• Oranges

• Strawberries

• Cucumber

Tip: Make a refreshing fruit salad or infused water.

☕ 8. Herbal Teas

Why: Caffeine can worsen cramps and anxiety. Herbal teas offer warmth, hydration, and relief from discomfort.

What to Drink:

• Chamomile tea (soothes cramps)

• Ginger tea (anti-inflammatory)

• Peppermint tea (relieves bloating)

Tip: Avoid sugary or packaged teas. Use fresh or organic loose-leaf teas when possible.

❌ Foods to Limit or Avoid:

• Caffeine: May worsen anxiety and cramps

• Salty foods: Increase bloating

• Sugary snacks: Spike blood sugar, leading to mood swings

• Alcohol: Can dehydrate and disrupt hormones

✅ Final Tips:

• Eat smaller, frequent meals to stabilize energy.

• Stay hydrated with water and herbal teas.

• Listen to your body—cravings often signal what your body needs.

• Keep a cycle tracking app or journal to note which foods make you feel better.

Remember: Every woman’s body is different. These food tips are a guide, but your comfort and preferences matter most. Eating mindfully and nourishing your body during your cycle can transform those painful days into more manageable ones.