Foods to Avoid During Periods

a woman showing crossed fingers to alcohol drinks

What to Eat & What Not to Eat During Periods? 

It’s really very hard to predict exactly how you’ll feel during your period. While some people barely have any signs or symptoms, others struggle to get out of bed to cramping, headaches, pain, and nausea. Let us look at what foods to eat during your period and what foods to avoid to reduce some of the symptoms.

Foods to eat during your period

If you’re experiencing premenstrual syndrome, try one of these healthy options to help reduce your symptoms: 


Rich in omega-3 fatty acids, it is known for its antioxidant and anti-inflammatory properties, which relax the uterus and help to fight cramps.

Dark chocolate

It’s undoubtedly one of the most popular foods to eat during your period for several reasons. Loaded with antioxidants, dark chocolate is great relaxing food.


Oats are a whole grain high in calcium and vitamins A and B, and also a good source of iron. One study found that a higher intake of the type of iron found in oatmeal was linked to a lower risk of PMS symptoms. Oatmeal is also a good choice for an upset stomach.

Watermelons, figs, and plums

The natural sugars present in these foods may satisfy your sweet cravings. Also, these fruits are high in vitamins that can help with bloating. Watermelon being a high water source helps to keep your body hydrated, which will reduce swelling and bloating.


A smart alternative to any sugary treats is oranges, lemons, and limes which are filled with fibre and vitamin C and can provide relief from bloating and mood swings. Also, they have a very high water content that keeps you hydrated. 

Combat nausea and fatigue related to PMS with a glass of lemon water.


The iron, fat-soluble nutrients, B vitamins, essential fatty acids, and protein present in egg yolks do magic for PMS. But if you have a delicate stomach, avoid hard-boiled eggs, which can lead to gas, bloating, and heartburn.


The soothing chamomile tea can help relax your nerves and your uterus. It minimises the severity of cramps, stress and anxiety, and even enhances better sleep.

Foods to avoid during your period

During menstruation, you’re losing blood and simultaneously undergoing rapid hormonal shifts. Choose foods with maximum nutrients like vitamins, minerals, water, protein, iron, and fibre. At the same time, try to avoid the following foods during periods:

Processed foods

Canned foods, heavily processed meat, and other chemically made items with preservatives can make bloating and water retention worse. High levels of sodium are always unhealthy, but they do even more damage during your period.

Candy and snacks

Satisfy your sweet tooth by choosing juicy fruit, and try avoiding sweet snacks as they can contribute to bloating and gas while giving a short-term spike in blood sugar levels.


When you’re on your period, reduce or try to eliminate consumption of alcoholic beverages as the loss of blood at this time reduces your blood pressure, making you more susceptible to alcohol’s side effects. It also aggravates fatigue and enhances menstrual flow.

Spicy foods

Eating spicy dishes may add gas and bloat to your list of issues already suffering during periods. 

Some studies suggest that cinnamon, turmeric, and fennel could help battle common PMS symptoms, but more research is needed to determine if this is true. These spices and herbs may consist of anti-inflammatory, anti-cancer, and anti-hypertensive properties. Always consult your healthcare provider before consuming any herbs or supplements for your symptoms.

Why am I craving chocolate?

Consuming chocolate releases endorphins and serotonin, which help to regulate your mood and balance Neuromediators, encouraging relaxation. After getting used to this positive effect of chocolate, your body starts to crave it. It intensifies during your period because of shifts in the hormones and the loss of blood and nutrients. 

How does eating citrus affect your period?

Having water with lemon increases your vitamin C intake and keeps you hydrated. Fresh-squeezed juices and blended smoothies are good foods to eat during your period as long as there is the negligible sugar content. Fruits have lots of natural sugars, so there’s no need to add more.

What happens if you eat spicy foods?

Every person is unique, and some of them claim that spicy foods actually fight period pain. On the other hand, those with a delicate digestive system report feeling nauseous and bloated after consuming such foods. These claims yet need to be confirmed or denied by the scientists.

Take Away

There are a lot of yummy foods to eat while on your period to get you over the discomfort of the monthly pain. To aid digestion and regain what’s being lost during menstruation, avoid sugary, salty, and fatty foods and choose heart-friendly, high-fibre meals with lots of fruits and vegetables instead.

When preparing vegetables, cooking them at a low to medium temperature will preserve various nutrients. Instead of deep-frying them or using too much butter or oil; choose to grill, roast, or steam them to maximize benefits.

Lastly, don’t skip any meals while on your period as this leads to aggravating nausea and fatigue. Drink lots of water to stay hydrated and manage your PMS symptoms effectively.