The Worst Foods to Eat During Your Period (And Why to Avoid Them)

Foods high in fat may aggravate menstrual cramps because they affect hormone levels and inflammation. Here’s how:

• Hormonal Imbalance: High-fat foods increase estrogen levels in the body. When estrogen is high, the uterine lining thickens, and contractions are harder to release. This leads to unbearable cramps.
  
• Increased Inflammation: Fatty foods, particularly trans-fatty foods, can initiate the release of prostaglandins. These are hormone-like substances that bring about uterine contractions and pain. Increased levels of prostaglandins make you experience excruciating cramps.
• Poor Blood Circulation: Excess fats may compromise blood flow, worsen bloating, and cause pain during menstruation.
• Mood Swings and Fatigue: High-fat foods can influence neurotransmitters’ functioning, affecting mood and energy levels and possibly exacerbating fatigue and irritability.

Lean meats and healthy fats from olive oil, nuts, and seeds help minimize inflammation and reduce menstrual pain.

Read More: Causes of Butt Cramps During Periods – Effective Relief and Solutions!

Dairy products such as milk, cheese, and yogurt must be avoided during menstruation because they can lead to pain and discomfort. Here‘s why:

• Rich in Saturated Fat: Dairy is rich in saturated fats, which can cause inflammation and raise prostaglandin levels. Prostaglandins are hormone-like substances that cause uterine contractions, and high levels can cause more intense cramps.
• Digestive Discomfort: Most individuals have some level of lactose intolerance, which may result in bloating, gas, and digestive discomfort during periods. The hormonal changes during menstruation can make digestion more sensitive, making these symptoms worse.
• Acidic Reaction: Milk, particularly when consumed cold, can cause acidity and bloating, resulting in abdominal pain and discomfort. The delayed digestion of dairy can also lead to gut issues during this period.

Rather than dairy, try plant-based versions such as almond milk or coconut yogurt.

Cold foods and drinks such as ice cream, cold beverages, and juices should be avoided during menstruation because they may lead to discomfort and pain. Here’s why:

• Effect on Blood Flow: During menstruation, the body tries to maintain its internal temperature. Eating cold foods and drinks can cause blood vessels to tighten, which might decrease blood supply to the uterus and cause cramps to become worse.
  
• Digestive Disturbances: Cold foods may delay digestion and impact gut motility. As hormonal shifts during menstruation already impact digestion, eating cold foods may result in bloating, gas, and discomfort.
• Aggravation of Muscle Contractions: The uterus contracts to lose its lining, and sudden temperature fluctuations from cold foods may result in muscular stiffness or heightened tension, aggravating abdominal pain.

Instead of ice-cold drinks or ice cream, try warm herbal teas or water at room temperature, which may aid digestion and relax muscles, reducing menstrual pain.

Coffee and tea, which are caffeinated drinks, are usually consumed during menstruation based on the belief that they ease pain. However, caffeine can intensify period pains instead. Here‘s why:

• Digestive Discomfort: Caffeine triggers the stomach to produce more acid, which causes acidity, bloating, and cramps, particularly when consumed without food. As digestion is already sensitive during menstruation, caffeine heightens digestive discomfort.
• Hormonal Disturbance: Caffeine affects cortisol (the stress hormone) and can disrupt estrogen and progesterone balance. This hormonal imbalance can lead to irregular periods in the long run.
• Increased Menstrual Cramps: Caffeine is a vasoconstrictor, which means it constricts blood vessels. This leads to decreased blood flow to the uterus and can result in more severe cramps and pain during menstruation.
• Dehydration and Fatigue: Caffeine is a diuretic that can cause dehydration. Dehydration can worsen fatigue, headaches, and bloating, all of which are typical period symptoms.

Instead of caffeinated beverages, opt for herbal teas. These can include ginger tea, chamomile tea, or pea flower tea. Most of these are packed with anti-inflammatory compounds and can soothe cramps and digestive discomfort.

Read More: 20 Best Foods to Eat During Periods and 11 Foods to Avoid

Many people believe that consuming sour and spicy food is not right during certain periods. It is true that sour and spicy foods, like sauces and pickles, can intensify pain and digestive problems as well as period cramps. Here‘s why:

• Gut Issues: Spicy foods tend to stimulate stomach acid production, thus causing heartburn, bloating, and indigestion. As digestion already becomes sensitive during menstruation owing to hormonal changes, eating spicy foods can add to the discomfort.
• Increased Inflammation: Spices, particularly those rich in capsaicin (such as chili peppers), increase body heat and inflammation. This can lead to increased menstrual cramps and pain.
• Weakened Intestinal Lining: Too much spice irritates the lining of the gut and, with long-term use, weakens the digestive tract causing discomfort and possible digestive upset.
• Excessive Sodium Intake: Sauces and pickles tend to be rich in preservatives and salt, which can cause water retention and bloating and can make your periods painful.

Replace spicy and acidic foods with mild, nutrient-rich meals with anti-inflammatory elements such as turmeric and ginger, which may lower period cramping and bloating.

Best Foods To Eat During Periods

Reducing cramps, bloating, and other menstrual problems is possible by consuming specific foods. Following are the food items that contain nutrients necessary during periods:

• Omega-3 Fatty Acids: Opt for omega-3-rich foods such as walnuts, salmon, flaxseeds, and chia seeds, and contain anti-inflammatory chemicals that decrease menstrual cramps.
• Green Tea: An alternative to caffeinated drinks, green tea provides antioxidants that reduce bloating and make your digestive system smoother.
• Dark Leafy Greens: Spinach, kale, and Swiss chard are iron-rich foods that replenish lost blood and reduce fatigue. Include these greens in your diet while on periods to ease the symptoms.
• Bananas: Rich in vitamin B6 and potassium, bananas help prevent bloating and avoid muscle cramps.
• Ginger: With its anti-inflammatory properties, ginger tea may ease period pain and nausea. You can opt for ginger tea, ginger ale with lemon, or even bite a small piece of ginger for quick relief.
• Dark Chocolate: Magnesium-rich dark chocolate helps regulate mood swings and reduce stress.
• Water: Staying well hydrated reduces bloating, headaches, and water retention. Warming up with warm water or herbal teas may also ease cramps.

General Tips to Relieve Menstrual Discomfort

• Stay Active: Exercise does not make period pain worse; it actually helps by improving blood flow and releasing endorphins, which are natural painkillers. Gentle exercises such as yoga, walking, or stretching may be helpful.
• Manage Stress: Your thoughts and stress can influence your period pain. Be positive, stay mindful, and do things that keep you happy and busy.
• Apply Heat: A heating pad or warm bath can relax muscles and ease cramps.
• Prioritize Sleep: Not getting enough sleep can make fatigue and mood swings worse. Opt for 7-9 hours of good-quality sleep for a pain-free period.
• Eat Small, Frequent Meals: Eating balanced meals can stabilize blood sugar levels and avoid energy crashes. This is particularly important during periods.

Periods are natural, and the pain that comes with it is unavoidable. However, with certain small yet effective changes in food and lifestyle, you can make these days of the month a smooth ride. 

To maintain hormonal balance and good health during periods, opt for anti-inflammatory, healthy foods, proper hydration, and light exercise. Managing stress and getting enough rest is equally important to avoid period discomfort.

If you dread periods each month due to their discomfort and cramps, we hope this list of foods to eat and foods to avoid during your period, might help you. Ensure you take small steps and experience a smoother, more comfortable menstrual cycle.

• Dec 2015
  Written by Shaveta Kandhari
• Mar 2025
  Edited by Vaishnavi