Food to eat during periods

Food to eat during periods

Food to eat during periods

Every woman has to deal with menstruation every month from Menarche to Menopause. During this, women have problems like abdominal pain, cramps, indigestion, bloating, nausea and loss of appetite. Although these symptoms are effective in some women, most of the women have to bear a lot of pain during this time. To avoid that, there is a proper diet which clarifies what food to eat during periods.

Because periods are a part of every woman’s life and they have to be dealt with every month. Problems during periods can never end, but by adopting a proper and balanced diet that states food to eat during periods and lifestyle, we can definitely reduce the pain during this period. Adequate and balanced diet and regular exercise not only improve physical health, but apart from this, serious problems during periods can also be avoided.

In this article, we are going to tell you what type of diet you should consume during this period to reduce period cramps and what things should be avoided during this time? We will also inform you about the food to eat during periods.

Problems Women Face During Periods

In medical language, problems occurring during periods or menstruation are called common PMS symptoms. At the beginning of periods, abdominal pain and cramping may start after which gradually starts from dull, minor pain to extreme pain, pain in legs etc. Most women experience mild symptoms in the few days before their period. Although there are hundreds of symptoms that are classified as symptoms of periods, they can change over time and also according to the cycle. Menstruation symptoms are not the same in all women, but there are some common symptoms which are as follows.

– Abdominal Cramps

– Muscle Aches

– Headache

– Joint Pain

– Acne

– PMS (Premenstrual Syndrome)

– Diarrhoea or Constipation

– Sleeping Problems

– Lower Back Pain

– Fatigue

– Mood Swings

– Depression

– Anger and Anxiety

Diet Chart of Food to eat during Periods

Our diet always directly impacts our health. A balanced diet proves to be very beneficial in case of any disease or problem. By making balanced diet and lifestyle changes during periods, we can reduce the problems during this period to a great extent. So let’s know which things are beneficial during periods. Some of them are traditional foods to be given on first menstruation.

Following includes everything about diet for irregular periods, food that causes heavy periods, period time food, foods for regular periods, food for early periods, diet for irregular periods and much more.

A list of periods time food is given below:

Fresh Fruits

Fresh and green fruits are rich in important nutrients like vitamins and antioxidants. Consuming fruits is extremely beneficial during a period diet and can also be a food for early periods. Yes, fresh lemon water and coconut water can be consumed during this time as they are very beneficial in keeping the body hydrated.


Ginger is a beneficial food to eat during periods, ginger has anti-inflammatory properties which are considered helpful in reducing muscle pain. You can also consume ginger tea during periods. Consumption of ginger is also beneficial in the problem of vomiting or nausea during periods, although it should not be consumed in excess. It is known as one of the best foods to induce period. If your periods are delayed for some reason, this is one of the best foods to get periods.

Green Vegetables

Consumption of green leafy vegetables during periods is considered very beneficial. Green leafy vegetables are rich in fibre and iron, so their consumption reduces the problem of anaemia in the body. Consumption of green leafy vegetables is beneficial even during anaemia.

Leafy vegetables are the best food to eat during periods that can benefit the body during periods. It is always beneficial to have food that helps period cramps.


Consuming yoghurt rich in calcium is extremely beneficial during periods. Consumption of curd is important in relieving muscle and bone pain. Curd is also considered very beneficial in the problem of cramps during periods

Chicken and Fish

Chicken being an iron- and protein-rich food to eat during periods, it is beneficial to include it in periods time food. Consumption of protein in sufficient quantities is considered to be extremely beneficial for physical health.

Dark Chocolate

Dark chocolate is rich in nutrients like iron and magnesium. Consumption of dark chocolate is very beneficial during periods. Consumption of chocolate is extremely beneficial for reducing mood swings and PMS symptoms during periods.


The next food to eat during periods including salmon is the answer to all the menstrual problems, it is full of omega-3 fatty acids, which work to relax your muscles and give relief from pain. Salmon is rich in omega 3 walnuts, avocados, pumpkin, and flax seeds.


Calcium and vitamin D are found in abundance in oranges, which are capable of eradicating the symptoms of PMS. High levels of calcium may prove effective in relaxing the muscles by reducing pain. It is considered one of the foods that helps period cramps.

Kalonji drink in diet

To control the problem of pain and flow during periods, you can prepare a detox drink of Kalonji, the periods pain relief food, at home. For this, prepare a drink by mixing half teaspoon fennel, half teaspoon turmeric powder, half teaspoon coriander powder and half teaspoon calendula flower powder in 2 glasses of hot water and consume it.

Drink more water

Although drinking more water is always good for health, during periods, more water helps in keeping you healthy. Water helps to remove toxins from the body and it helps to keep the body hydrated. Because of which, it is very essential in your diet chart of food to eat during periods

Menstrual diet is a diet that is followed during the period of menstruation. It mainly aims to reduce the intensity of pain along with providing better nutrition during this time. A healthy, well-balanced diet is a must to survive the painful time of the month. It is very important to focus on your eating during period.

The Super Foods to induce periods

For women, irregular periods may be a nightmare. The main causes of irregular periods in women are hormonal imbalance, being overweight or underweight, and sedentary lifestyle. Weight gain, facial hair, mood swings, bloating, breast pain, and bloating are all symptoms of irregular menstrual cycles. For which, Diet2Nourish created a diet plan that includes food to eat during periods.

  • Vitamin C-rich Fruits
  • Ginger
  • Turmeric
  • Jaggery
  • Beetroots
  • Black Currants
  • Broccoli
  • Spinach

7 Magical Food for Irregular Periods

Our diet can help us manage a variety of health issues, including period pain. Yes, you read it correctly. Certain food to eat during periods can help you control your period naturally, without a lot of work or medication. Read on to discover the best food for irregular periods!

  1. Ginger
  2. Unripe Papaya
  3. Cinnamon
  4. Aloevera
  5. Turmeric
  6. Pineapple
  7. Parsley

 What should be avoided during periods?

Women should take special care of their health during menstruation. The carelessness taken during this time has a direct effect on the health of women. It is especially beneficial to take care of food to eat during periods. During this, distance should be kept from the consumption of some foods that cause heavy periods or other issues.


While alcohol can temporarily reduce cramps, it can increase oestrogen levels, which can worsen menstrual symptoms.

Caffeinated drinks

Cut down on the amount of coffee – one of the main drinks you need to avoid during your period. This increases blood pressure and heart rate leading to stress and anxiety attacks and, in turn, worsens PMS symptoms.

Processed foods

Frozen foods, fast foods, bacon, pickles, canned soups, papads etc come with unknown ingredients and preservatives which are not the best foods during your period. They can interfere with hormones and increase the discomfort of PMS.

Foods high in fat

Fatty foods affect hormones, cause cramps and can make you feel gassy. Given the fact that your skin is already sensitive these days, wrong food choices during your period can make the issue worse and cause it to become even more dry and dehydrated.

Dairy products

It may come as a surprise to you but it is not advised to have dairy products like milk, cream and cheese. They are high in arachidonic acid which can act as an activator for menstrual cramps.

Fried foods

It goes without saying – most fried foods like chips, snacks, biscuits etc. contain trans-fats or hydrogenated vegetable oil. All of these can increase oestrogen levels and worsen your mood swings. It is not a healthy or good food to eat during periods.

Refined cereals

Bread, pizza, and cereals should be avoided as they cause bloating and constipation.

Foods with high salt content

Canned soups, bacon, chips etc should be avoided as they are high in salt so can’t be added in food to eat during periods. The hormones responsible for menstruation already cause water retention and a high-salt diet will cause greying or bloating.


It is beneficial to consume sugar in moderation during periods. Due to the consumption of sugar, there is a sudden increase in energy in the body, due to which many problems may have to be faced during periods. Excess consumption of sugar can increase the problem of mood swings. If you are dealing with problems like mood swings, sadness or anxiety and stress during periods, then by controlling your sugar intake, you can control it. So, it is better to omit sugar from your list of food to eat during periods.

Seed Cycling for Irregular Period

Do you know about seed cycling? Seed cycling is also very important in food to eat during periods. One of the most popular and well-liked wellness practices is this one, which supports hormones, and for good reason. Hormone imbalances are becoming a growing problem for women.

One of the simplest and most efficient ways to support your hormones is through seed cycling. This straightforward technique supports healthy hormone levels, lessens PMS symptoms, increases fertility, and can help trigger menstruation if it isn’t occurring (amenorrhea). Seed cycling is a healthy diet for irregular periods.

It is advised to contact the nutritionist or dietician to get a personalised diet chart including seed cycling for irregular periods.

You must avoid certain items since they can make you feel more uncomfortable when you’re on your period. These items includes of consumption of coffee, waxing or shaving, wearing the same sanitary product all day long, using a douche, having unprotected sex, smoking, skipping meals and eating junk food. 

Frequently Asked Questions (FAQs)

Ques. Which fruit is best during periods?

Regular papaya consumption also aids in uterine muscle contraction. The fruit includes carotene in addition to heating the body. The levels of the hormone oestrogen in the body are stimulated or controlled by this chemical. Naturally, this causes more frequent menses or periods.

Ques. What should we not do in periods? 

A rollercoaster of emotions is having a period! You have to put up with excruciating bloating, ongoing cramps, and severe mood changes when Aunt Flo comes to visit. While all of these factors may be uncomfortable, let’s face it—periods are a normal occurrence. They are there because they are healthy!

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