20 Best Foods to Eat During Periods and 11 Foods to Avoid

Periods are those days during the month that the majority of the girls dread. The last thing that one thinks about is the food that they are going to consume for their next meal. Because of the events during those days, it is necessary that one opts for the best foods to eat during periods to keep themselves in better health.

It is not always about how much you are eating during your menstrual days but the quality of food you are consuming.

In this article, we are going to peek through the list of foods to eat during periods as well as the foods not to eat during periods.

Foods to Eat During Periods

Diet during periods is one of the most important factors that influence your overall health as well as well being.

The pain and discomfort are more than enough to make an impact on your health. It leaves you irritated and depressed and has other negative implications on the health too.

In this section of the article, we will focus on the best food to eat during periods to help with the situation.

Check Out These 12 Good Foods To Eat During Periods.

1. Leafy green vegetables

Now, I know that the mention of this can be a bit offsetting but trust me, these are essential of the diet plan during periods.

One of the most common things that women experience during their periods is persistent fatigue and tiredness. It is mainly because of the hefty blood loss along with the loss of essential nutrients like that of iron, magnesium, and potassium.

Green leafy veggies are loaded with these nutrients (R) which help replenish the lost nutrients.

Recipe to try out:

• Blanch some spinach and kale. Keep some fresh lettuce in hand.
• Mix all the greens and add in some roasted chickpeas and some salad dressing of your choice
• Toss everything with the dressing and add some salt and pepper if required
• Eat this fresh to help replenish the nutrients

2. Salmon

It is loaded with essential omega-3 fatty acids as well as vitamin b12, salmon is one of the best foods to eat during periods.

These compounds help with proper relaxation of the muscles (R) which relieve the cramping you feel during the period.

Recipe to try out:

• Get a fresh salmon filet and season it on both sides with some salt and pepper
• Pan grill the fish and finish cooking it for 5-7 minutes in the oven till its cooked completely
• Enjoy this with a yogurt based sauce and some green vegetables on the side

3. Meat and Eggs

Meat and Eggs are yet another amazing compounds that has essential replenishing properties. It helps prevent any kind of weakness or risks of tendencies which are caused by excess blood loss during the period.

Eggs have protein and the healthy fats from the meat has beneficial impacts in maintaining the well being of the person.

They also help in reducing the cramp and pain that one experiences during the period.

Recipe to try out:

• Boil some eggs, ensuring that the yolk is runny
• In some flavored chicken broth, add some thinly sliced red meat and boil it till its cooked. Add seasoning
• Add some veggies and some egg noodles to the broth
• Bring everything to a boil till everything is cooked
• Pour some into a bowl and place the soft boiled eggs on top and enjoy the warm meal

4. Whole Grains

Whole grains are the foods that are found with their skin on, much like brown rice, oats etc.

These small grains are not just good for your overall health because of the wide range of nutrients. It also has a high fiber content which helps in keeping you full and satiated.

The nutrients like magnesium have positive impacts in relieving the problems associated with muscle cramping (R) (R) and tension.

Not just that, they are also loaded with Vitamin B and Vitamin E which helps fight tiredness (R) and foul mood.

Recipe to try out:

• Soak some oats in a bowl of milk
• Throw in some berries and bananas for good measure
• Add some honey or sugar
• Eat it as a breakfast meal

5. Yoghurt

Yoghurt is known just for its beneficial probiotic properties which are beneficial for the proper function of our gut. It also has beneficial impacts if you were wondering what to eat during periods.

It is very fulfilling to eat during the period, mainly because it replenishes the lost calcium (R) that women lose during bleeding.

Recipe to try out:

• In a blender, pour one cup of yoghurt and a handful of raspberries
• Blend it till it’s a smooth consistency
• Pour it into a glass and top it off with a dollop of whipped cream and few raspberries and crushed granola crumbs

6. Banana

Bananas are an amazing addition to your diet during periods because of its rich concentration of magnesium and potassium along with necessary vitamins.

These vitamins and essential nutrients helps in boosting and lifting up your mood (R). The fiber content (R) in the banana is also very effective in relieving the problems associated with the period related to diarrhea.

Recipe to try out:

• Chop up some bananas into thin slices and add then into a fruit salad
• You can also blend some bananas with some milk or even some ice cream and drink it as a shake

7. Chocolates

Periods are often coupled with bad mood and painful cramps and dark chocolate is believed to be effective in getting rid of both.

And these similar results won’t be something you get from the milk or white chocolate and only from consuming the dark chocolate – the darker the better.

The dark chocolate has essential antioxidants as well as other beneficial compounds which have positive impacts in boosting the serotonin levels (R) in the body.

Recipe to try out:

• Melt some dark chocolate in a double boiler or even in the microwave with some cream
• Get some muffins and ice them with the ganache
• Consume one or two of them in a day

8. Green Tea

The benefits of green tea is not something that needs introduction, now, does it?

Loaded with essential antioxidants and bioflavonoids, this tea is definitely one of those foods to eat during periods that helps combat the pain.

It regulates the estrogen levels (R) in the body which play a very crucial role during the periods.

Recipe to try out:

• Steep some green tea in a pot of boiling water
• Let it steep for 3-5 minutes depending on how strong flavor you want
• Add some lemon and drink this warm concoction

9. Pineapple

Many people would often tell you to abstain from pineapple as a part of the diet plan during periods but trust me; it is a good addition to the list.

The active compound bromelain, found in pineapple, has beneficial impacts in relieving the cramps and pain (R) associated with menstruation.

It is also believed that the steam of the pineapple, which many people often core out, is loaded with more bromelain, which is always a good option to hold on to.

Recipe to try out:

• Snack on pineapple pieces
• Alternatively, extract the pineapple juice and add a pinch of cayenne pepper and black salt and enjoy the drink

10. Fenugreek Seeds

Fenugreek seeds have natural analgesic properties (R). It can be very beneficial in treating the constant muscle cramps and abdominal pain (R) one experiences during their periods.

Recipe to try out:

• Soak 1 teaspoon of fenugreek seeds in a glass of water
• Leave it to soak overnight
• Drink this water in the morning in an empty stomach

11. Legumes

Legumes are actually an amazing source of protein that you can add to your diet plan. While the same is beneficial in your regular food habits and diet, including it in your list of foods to eat during periods can actually be a better option.

The protein content is beneficial to replenish the lost quantity of proteins (R) during the periods and helps drive away any signs of weakness and fatigue.

Recipe to try out:

• Boil some mixed legumes until they are cooked all the way through
• Strain the water and keep it aside
• Chop up some salad veggies like tomato, carrot, cucumber and even onions
• Mix all the ingredients together and add some salt, pepper and a dash of olive oil to bring it all together
• Enjoy this warm or even cold, as per your liking

12. Cinnamon

Cinnamon is more than just a condiment to your sweet dish.

It is believed to have amazing taste-enhancing properties but is also amazing for consumption during periods, primarily because of the fact that it helps in getting rid of the cramps and the pain (R) that one experiences.

What to do?

• Boil some milk in a pot
• Pour it into a glass
• Add ½ teaspoon of cinnamon powder into it
• Add 1 teaspoon of honey and mix everything together
• Drink this warm

13. Chamomile Tea

Chamomile tea is very effective as being one of the best foods to eat during periods (rather beverage to drink) because of the muscle-relaxing properties that it has.

It helps in relaxing the muscle tone and relieves the cramps (R).

Not just that, the chamomile tea is also beneficial in relaxing the mood and calms down the nerves which are an added bonus.

Recipe to try out:

• Boil some water in a pot
• To a cup add the chamomile tea bag and fill the cup with boiling water
• Let it steep for 2-4 minutes
• Drink this warm

14. Walnuts

Walnuts have multiple benefits for women in their periods. This is the reason why it is considered as one of the most beneficial foods to eat during periods.

The omega-3 fatty acid content in it helps in fighting off inflammation (R) and helps combat the period pain.

Not just that, it is also loaded with amazing nutrients like magnesium which have impactful effects in reducing the menstrual cramps (R).

Recipe to try out:

• Munch on walnuts on the go during periods
• Apart from that, pair some walnut with light milk cheese and some crackers and even that should keep your cravings for unhealthy food in check

15. Wheat Germ

For your better understanding, the wheat germ is the reproductive part of the crop which later germinates into a new plant.

The wheat germ is actually an amazing nutrient-rich powerhouse (R) which is loaded with amazing Vitamin B6.

Not just that, it is also loaded with other essential nutrients like zinc, vitamin E as well as magnesium which are very beneficial for the diet during periods.

Recipe to try out:

• Boil some water in a pot
• Add 1 cup of wheat germ to it and bring it to a boil
• Add 1-2 tablespoons of sugar and stir it through
• Add a dash of milk if you want to make it a bit creamier
• Add some sliced bananas and some other chopped fruits to it
• Enjoy this warm

16. Blood Nourishing foods

Yet another important factor that correlates to being one of the best foods to eat during periods is the ones that are loaded with blood nourishing properties.

Women tend to lose about 30-80 ml of blood along with 15-25 ml of iron every cycle. That is a lot that needs to be replenished to ensure prevention of risks of anemia and weakness.

Consuming foods like red meat, collard greens, dried prunes, raisins, carrots, peanuts, and even scallops and turkey can have beneficial impacts in replenishing the lost balance of the levels of iron and even blood.

Recipe to try out:

• Snack on dried prunes, raisins or even peanuts
• If you want to cook, sear some scallops on both sides and enjoy that with a bed of salad and that should do the trick
• Or, you can also make a hearty stew with some seared and braised red meat, carrots, potatoes and other good veggies and have that as a meal

17. Different seeds

Seeds like sesame seeds and even sunflower seeds have amazing beneficial properties in relieving the menstrual pain by releasing the compound dopamine.

Not just that, they are contain amazing nutrients (R) like zinc, Vitamin B6, Vitamin E as well as magnesium which help in uplifting your well being during your periods.

Recipe to try out:

• Grill some chicken and whip up a salad with some veggies and green leaves
• To add some crunch and depth of nutrients, add in some toasted sesame seeds along with some sunflower seeds and eat that as a meal
• If you are vegetarian, switch the chicken with some tofu or cottage cheese

18. Berries

Almost all the common types of berries that you can source in the market, like strawberries, blueberries, blackberries, etc.

All of them have beneficial impacts in relieving your period cramps and pain that you experience on a daily basis during the periods.

Not just that, the combination of berries also helps to boost the overall blood circulation (R) of the body to ensure proper well being of an individual.

The natural sugars in the fruits have beneficial properties in ensuring that you feel full throughout.

Recipe to try out:

• In a blender, add one cup of smooth greek yoghurt
• To that, add a bunch of blueberries, strawberries and raspberries and blend to make a smooth paste
• Pour it into a glass and enjoy in the morning

19. Peppermint

Peppermint is a very beneficial compound that can answer your question of what to eat during periods. It is because of the fact that it helps relieve muscle tension (R) and helps ward off the uneasiness felt as well.

Not just that, simply just chewing on some peppermint leaves have been found to keep your consistent hunger cravings (R) in check.

Recipe to try out:

• Try drinking some peppermint tea
• Alternatively, you can tear some peppermint leaves and add them to your salad to introduce some freshness to it and it helps with digestion as well

20. Vitamins

Last but not the least is to ensure that your diet plan during periods is loaded with essential vitamins that are lost during the time.

It is important that the body is never devoid of the necessary levels of vitamins and minerals because they have a profound influence on a number of day to day activities.

Make sure to consume Vitamin B6, C and E rich foods like avocado, egg yolk, potatoes, oatmeal, lemons, and citrus fruits. It has impactful benefits from managing the PMS symptoms to helping boost your mood as well as blood circulation in the body.

What Not to Eat During Periods?

Much like how we have mentioned a wide range of foods to eat during periods, there is actually a list of foods not to eat during periods.

It is important that you keep a close eye concerning this part of the list. It is because of the fact that the diet plan during periods plays a very crucial role in maintaining the overall well being of an individual.

The list for the foods to avoid during periods includes:

1. Alcohol

Alcohol is always going to top the chart when it comes to foods to avoid during periods.

While there may be a telltale that consumption of red wine helps with the menstrual cramps, it also tends to increase the water retention in the body which ends up causing the complete adverse results.

It has also been seen that consumption of alcohol during periods tend to make the cycle (R) irregular. It can even spike up the levels of estrogen (R) in the body, thus making the situation even worse than what one expects.

2. Caffeinated Drinks

Caffeinated drinks are one of the majority of the most common beverages people drink.

These add in a boost of energy into the body which is what every girl wants. But the same comes with a price which is why it is listed in the category of foods not to eat during periods.

The consumption of caffeinated drinks often intensify the PMS symptoms (R). Not just that, these beverages are also associated with heightened levels of blood pressure and heart rate (R) which can often induce anxiety and stress in the person.

3. Dairy Products

Milk and dairy products are yet another no when it comes to diet plan during periods.

While some do make an exemption like low-fat milk and yogurt, cheese, butter and the rest don’t make the cut.

Dairy products are believed to have arachidonic acids (R) which tend to have impactful effects in triggering menstrual cramps (R).

4. Processed Foods

Processed foods are yet another addition to the list of foods to avoid during periods. It is primarily because they are loaded with salt and even Trans fats which have adverse impacts on the body while you are menstruating.

Not just that, the excess of Trans fat in processed food (R) tends to increase the inflammation in the body. It ends up making the pain related to the menstrual cycle worse than ever.

5. Fried foods

Even though your consistent cravings for fried food will cross the ceiling during your period, it is always advised to keep the cravings in control.

The main reason behind the same is because it is loaded with excess Trans fat and hydrogenated vegetable oils which are hard to digest and can even increase the cramping.

Not just that, excess fried food (R) is also related to elevated levels of estrogen in the body which also makes the conditions related to menstrual cycles worse.

6. Food With High Salt Content

The feeling of stomach bloating is very common during your menstrual cycle and you definitely don’t want to make it even worse by consuming even more salt.

It is believed that the excess consumption of salt is related to high levels of water retention (R) in the body which ends up making you feel even more bloated.

It induces a feeling of being uncomfortable during the periods which is definitely not something you want to experience.

7. Unhealthy Fats

Consumption of unhealthy fats is often related to the worsened condition of menstrual cramps and pain.

The excess fried food and Trans fat have the capability of altering the levels of hormones (R) related to the menstrual cycle in the body, thus worsening the condition.

Many often tend to ask to cut down the consumption of red meat while on period but it is not mandatory.

It is primarily because of the fact that it is rich in iron which is very essential for the body during times of period. Make sure that the red meat that you are consuming is lean and not loaded with fats.

8. Large Portioned Meals

During periods, it is believed that the hormones associated with satiety tend to be secreted. It is released at a slower rate which is why it is often very hard to deduce whether you are actually hungry or not.

Due to the late release of the satiety inducing hormones, it is often seen that we end up eating more than we anticipate or need.

These kinds of overeating (R) often end up causing excess distension of the stomach which puts pressure on the surrounding organs which adversely affects the organs.

Be the judge of how much you should eat and avoid overeating or eating larger portions of meals.

9. Refined Grains

Digestion and bloating are two issues that many people often suffer from when on their period.

Study has shown that the consumption of refined grain often tends to contribute to bloating and lack of proper digestion (R).

Switch it up with whole-grain foods at least for those days of the period to keep those issues at bay.

White rice, white flour, and white bread can all be very appetizing and delicious but doesn’t have the much-required nutrients.

10. Sugary Foods

While cravings for sweet and sugary treats might be on charts during your periods, make sure to cut them off of the diet during periods. It is because the same is not ideal for consumption during the days of menstrual cycle.

The more consumption of sugary foods often tends to reflect on the levels of glucose in the body. It inadvertently causes fluctuation in the hormone levels in the body which causes even worse mood swings.

11. Extremely Spicy Food

Spicy food is not the ideal food to consume when suffering from menstrual cramps and excessive pain.

The extreme spice and heat in the food often ends up causing hot flashes and can even tend to postpone the cycle’s dates and cause irritation and redness on the skin.

It is also seen that the consumption of excess spicy food during periods tend to disturb the lining of the small intestine as well as the stomach which negatively impacts the digestion and even impacts the menstrual pain.

Check Out These Foods To Avoid During Periods For Better Health.

Importance Of Hygiene During Periods

Female hygiene is one of the most crucial factors post-puberty (especially). It is not just correlated with the menstrual cycle and periods. But the proper maintenance of self-hygiene is actually very important.

You need to ensure that you have an overall knowledge of how to maintain proper sanitary hygiene for a healthier well being.

• Hygiene is necessary. The discharges is unsanitary and has the possibility of inducing infections which can easily be averted with some easy sanitary tips.
• Not just that, staying hygienic and clean during periods actually reflects on your mood. It makes yourself feel fresh and rejuvenated rather than the complete opposite of it.
• Even the extended unhygienic conditions can create a very unpleasant odor which can put you in awkward situations.

How To Maintain Hygiene During Periods?

Maintaining proper hygiene during periods is not something that you need to be very thorough with. It should always come from instinct. In this section, we are going to discuss some of the common and easy tips one can use for main hygiene during periods.

Mode of sanitation

Be well versed with a clean and hygienic mode of sanitation when it comes to your menstrual cycle.

Let go off of those pieces of clothing to soak up the bleeding during periods. They are nothing but a breeding ground of infections and bacteria.

Switch it up with easy and hygienic ways of sanitation like sanitary pads, tampons or even menstrual cups.

Change the pads frequently

It is very important to ensure that you change your sanitary pads frequently, possibly every 6-7 hours. This is even for the menstrual cups and tampons. Make sure they are cleaned and used accordingly.

Avoid harsh soaps

The vagina has its own mode of cleaning and relies on the good bacteria to keep the functions inline.

Usage of harsh chemical soaps and associated products end up killing the good bacteria. It is what often ends up contributing to the induction of infection. Instead of relying on harsh chemical soaps, use warm water instead.

Discard used pads properly

Yet another tip for proper sanitation is to ensure that you discard the sanitary pads properly. Wrap and pack it to ensure that the smell and possibility of infections are brought down a bare minimum.

Not just that, always ensure that you don’t flush down the tampons or sanitary pads, they won’t go through the pipelines and end up causing a blockage.

Yet another important factor is to ensure that you always wash your hands properly before and after throwing your sanitary pads.

Bathe regularly

If you don’t shower regularly, make sure that you change that habit during the days of periods.

It is very important to keep yourself clean and your genitals clean to reduce risks of infection. It washes the accumulated sweat and any kind of unwanted bacterial growth in an around the genitals.

Not just that, baths are also very beneficial during periods because they wash away the muscle tension and gets rid of the stress and tension.

Now that you are aware of the best foods to eat during periods and the ones to avoid along with the kind of hygiene you need to practice during those few days of your period, it is best that you apply the same when the time comes. Switch up your diet during periods and make sure that you are healthy, hygienic and happy during those morbid days.