Sigh. Is it that time of the month again?! Aunt Flo is always paying an unwelcome visit and bringing the gifts of cramps, bloating, and fatigue. As much as you'd love to lock yourself in your room for the next five days with junk food, there's a better option. Here are the10 best foods to eat while you're on your period that'll actually make you feel good!
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Water
This may seem like a no-brainer, but many women completely forget that their bodies are losing as much fluid as they are and while you may want to reach for the Coca Cola, your best bet is actually H2O. Unlike coffees and colas which have caffeine (which could increase muscle cramps) water is pure and good for your body’s health all around.
This may seem like a no-brainer, but many women completely forget that their bodies are losing as much fluid as they are and while you may want to reach for the Coca Cola, your best bet is actually H2O. Unlike coffees and colas which have caffeine (which could increase muscle cramps) water is pure and good for your body’s health all around. Drinking plenty of water can help reduce bloating, combat fatigue, and even alleviate headaches often associated with menstrual cycles. Staying hydrated supports your digestive system, ensuring everything runs smoothly and helps maintain your overall energy levels.
Leafy Greens
Leafy green vegetables are loaded with iron rich nutrients that your body needs when you’re menstruating. Have a small salad with dinner and you can be sure that you’re feeding your body just what it needs. Be careful of eating too much though, as some leafy greens can lead to bloating.
Frequently asked questions
Yes, you can eat sushi while on your period. Just choose dishes with fresh ingredients and avoid any that might cause discomfort.
Sushi might help with period cramps! It's light and can be packed with healthy omega-3s, which are known to reduce inflammation and pain.
Absolutely, tuna is a great choice during your period. It's rich in iron and protein, which can help replenish what's lost and keep your energy levels up.
Sushi, especially if you go easy on the soy sauce, can be light and less likely to contribute to bloating. The rice and fish are easy on the stomach too.
Yes! Foods rich in iron, magnesium, and omega-3s like spinach, nuts, and fish are excellent choices. They can help with energy levels and reduce cramps.
Fish
Salmon and tuna are both fish that are rich in Omega 3’s and other fatty acids that are great for relaxing the muscles in your body, which may decrease the severity of your cramps. Try a nice tuna roll from your local sushi restaurant, or try grilling up some salmon yourself at home.
Omega-3 fatty acids contained in fish are known to have anti-inflammatory properties that can help ease period pain. Salmon and tuna also offer a healthy dose of vitamin D, which not only contributes to muscle and bone health but might play a role in regulating menstrual cycles and alleviating mood swings often associated with periods. Consider pairing these fish with a complex carb, like sweet potatoes or brown rice, to help with sustaining your energy levels. Add a leafy green salad for an extra boost of iron and fiber, and you've got a period-friendly meal that's both delicious and nourishing.
Bananas
One of the leading sources of potassium, bananas are rich in B6 and other vitamins affect blood glucose and help boost your mood. They can also help regulate your bowel which is good since many women deal with diarrhea while on their period. Grab one off the counter and peel your way to a friendlier bowel.
Legumes
Beans, like leafy greens, are an excellent source of iron and are a quick easy way to restore your body’s balance. Like leafy greens, they should be eaten in moderation as they are notorious for giving gas, which in turn leads to bloating.
Beans, like leafy greens, are an excellent source of iron and are a quick easy way to restore your body’s balance. They are also rich in protein and fiber, which can help keep you feeling full and satisfied. However, they should be eaten in moderation as they are notorious for giving gas, which in turn leads to bloating. Consider incorporating a variety of legumes, such as lentils, chickpeas, and black beans into your diet. These versatile foods can be added to salads, soups, and stews, providing a flavorful and nutritious boost to your meals during your period.
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Red Meat
Are we seeing a pattern here, with the whole iron thing? If ever there was a time to indulge your inner cave woman, your period would be it. A nice lean piece of red meat will boost your iron, and if you’re eating it along with your salad and beans from earlier, your iron levels should be back on the mend in no time.
Chocolate
While there is some debate on this as chocolate contains caffeine and is loaded with sugar, chocolate also contains magnesium, a nutrient that gets depleted whilst on your cycle. Go ahead and have a little, the darker the better, since chocolate has been scientifically proven to release serotonin, that feel good chemical you love so much. Moderation is the key here as too much chocolate (especially milk chocolate) can lead to unwanted weight gain and bloating.
While there is some debate on this as chocolate contains caffeine and is loaded with sugar, chocolate also contains magnesium, a nutrient that gets depleted whilst on your cycle. Go ahead and have a little, the darker the better, since chocolate has been scientifically proven to release serotonin, that feel good chemical you love so much. Moderation is the key here as too much chocolate (especially milk chocolate) can lead to unwanted weight gain and bloating. For an extra health boost, opt for dark chocolate that contains at least 70% cocoa to satisfy your cravings and provide additional antioxidants.
Nuts and Seeds
These little guys are packed with all kinds of nutrients that are good for your body, but beware, many of them come salted and candied which can lead to water retention and a sugar high that comes with a crash. Pick them up at your local fruit market rather than your grocer’s snack aisle, where they are raw rather than processed, and get to cracking on feeling better.
Fruit
Let’s face it, telling you to avoid sugar while on your period is like asking a child to think of their own punishment — it’s just not possible. So go with natural sugars instead of processed ones which could lead to a crash later on. Plums, figs, and watermelon are just a few of the fiber rich fruits you should reach for since they can help with your regularity.
Whole Grains
Whole grains are good for your body because they are not bleached, blanched, and sucked dry of their nutrients. They help you feel fuller longer, which will prevent you from over eating throughout the course of your period, and regretting it later on.
Tea
Tea is such a life saver! Of course, stay away from the caffeinated version, which can actually lead to greater menstrual discomfort! Chamomile tea contains properties that relieve muscle spasms and helps reduce the tension that leads to anxiety and irritability! For help in relieving nausea and bloating, drink some ginger tea.
Tea is a popular beverage that has been enjoyed for centuries, and it can offer many benefits during menstruation. Chamomile tea has anti-inflammatory properties that can help reduce cramps and muscle spasms, while also promoting relaxation and reducing anxiety. Ginger tea is another great option for relieving nausea and bloating, as it can help soothe the digestive system. Additionally, herbal teas like raspberry leaf and red clover can help regulate hormones and ease menstrual symptoms. It's important to note that while herbal teas can provide relief, it's best to avoid caffeinated teas during your period as they can worsen cramps and discomfort.
Lots of Calcium
Yogurt helps promote a healthy digestion! It's also a good source of calcium which seems to alleviate menstrual discomfort. You can also choose nondairy forms of calcium like broccoli and kale.
Yogurt helps promote a healthy digestion! It's also a good source of calcium which seems to alleviate menstrual discomfort. You can also choose nondairy forms of calcium like broccoli and kale. A serving of yogurt provides a substantial portion of your daily calcium needs, which is essential during your period when your body demands extra nutrients. Incorporating these calcium-rich foods into your diet can not only ease cramps but also improve overall bone health. For those who are lactose intolerant, fortified plant-based milks and tofu are excellent alternatives to ensure you get your calcium fix.
Berries
Cherries, blueberries, rasberries, oh my! These are are great things to snack on while you're on your period. They help promote wellness and, well, they're all delicious!
Let’s face it. Your period sucks. Its 5-7 days of absolute misery. Try giving these ten simple tricks a try and you can bounce back from your aunt's visit in no time. Do you have any other good-for-you foods to add to my list?
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