Key Takeaways:
- Eat For Comfort And Energy: Incorporate nutrient-rich foods like salmon, dark leafy greens, bananas, and ginger to help support steady energy levels.
- Stay Hydrated: Drink plenty of water and herbal teas to help your system feel balanced from the inside out.
- Snack Smart: Choose healthy snacks and limit salty, sugary, and heavily processed foods for optimal balance.
Your period can feel like an uphill climb — fatigue, cramps, and mood swings can all show up uninvited. At Saalt, we’re here to remind you that caring for yourself shouldn’t feel like another task to push through. Just like our reusable period cups, discs, and leakproof underwear are designed to make life simpler, the foods you choose can help you feel more balanced, nourished, and in control during your cycle.
In this guide, we’re diving into the best foods to eat on your period and what to avoid. Because period care isn’t just about what you wear; it’s also about how you fuel and treat yourself along the way. Let’s take the guesswork out of what’s on your plate and learn how food can become a form of self-care, one nutrient-packed bite at a time.
Top Foods To Eat During Your Period
Menstrual pain affects most people who menstruate. According to the Physicians Committee for Responsible Medicine (PCRM), for up to 15% of menstruating individuals, this pain is intense enough to interfere with daily life. While over-the-counter relief is one option, diet may be a long-term tool to nourish your body and recharge your energy.
What Happens To Your Body During Your Period?
During your period, your body releases prostaglandins — compounds that help shed the uterine lining but can also cause cramps and inflammation. So, what food helps with period cramps? Foods that can help fight inflammation include fresh fruits, vegetables, whole grains, legumes, nuts, and seeds. Dark, leafy greens are great for iron and magnesium, while potassium-packed bananas are another period-friendly staple.
What To Wear During Your Period
Nourishing your body from the inside out is essential, but so is choosing period care that works with your lifestyle. Saalt’s period underwear offers soft, breathable comfort and peace of mind on any flow day. If you’re looking for internal care, try a menstrual cup or period disc — both are reusable, sustainable options designed for leak-free wear and all-day comfort.
If you don’t know where to start, our step-by-step guide on how to insert a menstrual disc walks you through it all with detailed instructions and visuals. Thoughtful period products paired with nourishing food? That’s what we call a winning combination.
What To Eat On Your Period
Food plays a powerful role in how your body feels during your period. As reported by New York-Presbyterian, a diet rich in omega-3s, fiber, and whole foods may help reduce cramping by limiting the production of prostaglandins. Dr. Hoosna Haque, an OB-GYN at Columbia University’s Irving Medical Center, explains: “The underlying cause of painful periods is thought to be inflammation, so anything that reduces it and improves blood flow to the uterus may help with symptoms during your cycle.”
Fiber-rich foods like dark leafy greens can help remove excess estrogen, while omega-3s found in flaxseeds, walnuts, and salmon may have anti-inflammatory benefits. If you prefer reaching for sugary treats during your period, simple swaps can help: trade processed snacks for berries, trail mix, or magnesium-rich dark chocolate. While there’s no magic meal to eliminate cramps overnight, eating to support your cycle can help keep you feeling strong, even on your toughest days.
Healthy Period Snacks To Satisfy Cravings
Let's face it: Cravings during your period are real, and you shouldn’t feel guilty about them! Listening to your body during your cycle is one of the best forms of self-care. The key is to strike a balance by fueling your cravings with satisfying, delicious foods that give you comfort without a post-snack slump. Here are some healthy snack ideas to keep your spirits (and energy) up, inspired by what your body might need most:
- Dark Chocolate & Nuts: Sometimes, the only answer is chocolate. Go for dark chocolate with at least 70% cacao, which contains magnesium — a mineral that may help with cramps. Pair with a handful of walnuts, almonds, or cashews for a crunchy combo of healthy fats and plant-based protein.
- Fresh Fruit Medley: Sweet, juicy fruits like berries, oranges, and watermelon hydrate and provide natural sugars and vitamin C. Sprinkle in chia or hemp seeds to add fiber and omega-3s. It’s fuel that works as hard as you do.
- Avocado Toast: Whole-grain bread + mashed avocado = a feel-good snack at any time of the day. Top it off with tomato slices or a sprinkle of seeds for extra color and flavor. Avocado is packed with healthy fats and potassium, which may help reduce bloating and support your mood.
- Greek Yogurt With Honey And Seeds: Thick, creamy Greek yogurt offers protein and probiotics for gut health, while a drizzle of honey soothes your sweet tooth. Add pumpkin or sunflower seeds for a magnesium boost, and you've got an energizing treat that tastes as good as it feels.
Whatever you choose, let your snacks be an intentional way to support your body and show it kindness. Your body is doing important work, and every snack is a chance to honor that.
Foods To Avoid On Your Period
If there’s one thing you don’t need on your period, it’s extra discomfort. While nourishing your body with healthy foods is key, knowing what to limit or avoid can make a real impact on how you feel day-to-day. Some foods have a sneaky way of contributing to bloating, cramping, or those all-too-familiar energy dips, especially if eaten in excess. The goal isn’t restriction; it’s awareness. Let your choices reflect how you want to feel.
What Not To Eat On Your Period
Certain foods may not cause symptoms for everyone, but being mindful of what you eat during your period can help you feel more comfortable and supported. Here’s what you might want to watch out for:
- Salty Snacks And Processed Foods: Tempting as they are, foods like chips, frozen meals, canned soups, and fast food are packed with sodium. Extra salt causes your body to hold onto water, which can potentially magnify that puffy, bloated feeling. Try swapping in fresh, whole foods or reaching for snacks you’ve prepared yourself to keep sodium levels in check.
- Refined Sugars: While it’s totally normal to crave sugar during your cycle, excess added sugar (in soda, pastries, or sweetened yogurt) may lead to energy crashes and irritability. Choosing whole fruit or lower-sugar treats can help satisfy cravings more gently.
- Caffeine Overload: You might love (or need) your morning cup of coffee, but high caffeine intake could potentially worsen cramping or breast tenderness in some people. Plus, caffeine is a diuretic, which might dehydrate you. Herbal teas or decaf options offer a gentler alternative when you need a warm drink without the buzz.
- Fried And High-Fat Foods: Greasy meals like burgers, fries, or creamy sauces may trigger inflammation or sluggish digestion. While fat isn’t the enemy, focusing on plant-based, healthy fats (like avocado or seeds) in moderation can support fullness without discomfort.
- Dairy Products: Some people report fewer symptoms when they cut back on milk, cheese, or ice cream during their cycle. If dairy tends to trigger cramps, gas, or digestive upset for you, it might be worth experimenting with plant-based alternatives like oat milk or almond-based yogurt for a few days.
What The Research Suggests
According to the PCRM, eliminating or reducing animal products, refined grains, oils, and fatty foods may help some people experience fewer menstrual symptoms like cramping and fatigue. Momentarily transitioning to plant-forward meals such as brown rice, legumes, leafy greens, and whole fruits can support overall well-being throughout your cycle. Even small changes over a few days might make a noticeable difference.
Find What Works for You
Everyone’s period is different, and so are their food sensitivities. If you’ve noticed certain meals make you feel worse during your cycle, don’t be afraid to trust your instincts and make mindful adjustments. Tuning in to how your body responds is one more way to care for yourself with compassion.
Hydration Tips: Staying Well-Watered
It’s easy to overlook, but staying hydrated is one of the most effective ways to support your body throughout your period. Shifting hormones during your cycle can lead to water retention, making you feel bloated, low-energy, or irritable. As counterintuitive as it may seem, drinking more water can actually help flush out excess sodium, reduce bloating, and restore balance from the inside out.
What Studies Say About Water And Cramps
Science backs this up: A 2019 study published in BMC Women’s Health observed that increasing daily water intake reduced menstrual pain intensity and painkiller use among participants. Those who followed a regular hydration protocol over two cycles reported less severe cramps and a more manageable period experience overall.
Simple Ways To Stay Hydrated Every Day
Aim for at least eight 8-ounce glasses of water per day, and consider incorporating hydrating options like coconut water, chamomile or ginger tea, or juicy fruits and veggies (think watermelon, cucumber, and oranges). If plain water feels like a chore, try infusing it with mint, citrus, or berries for a refreshing twist.
And don’t forget to support your external comfort too. Breathable, moisture wicking underwear can help you stay dry and comfortable no matter what your cycle throws your way.
Make The Switch
Your period isn’t a setback; it’s a natural rhythm that deserves care, attention, and respect. Choosing the best foods to eat on your period can help support your energy, comfort, and overall well-being. After all, nourishing your body with proper nutrients is one of the most powerful ways to show up for yourself during your cycle.
Every small step, like choosing a healthy snack over a bag of chips, can make a meaningful impact on your body. And just like the food you choose, your period care products matter too. At Saalt, we’re here to make period care simpler, more sustainable, and a whole lot more empowering. Our leakproof period underwear, reusable menstrual cups, and flexible period discs are designed to support your body and reduce waste without sacrificing comfort or confidence. That’s the Saalt difference.
Read also:
- Menstrual Cups 101: How They Work And Why You Might Love Them
- Top Foods To Eat During The Luteal Phase To Support Hormone Balance
- Bloating After Your Period? Here’s What Your Body Is Telling You
Frequently Asked Questions About Best Foods To Eat On Your Period
What iron-rich foods are good to consume during my period?
During your period, your body naturally loses some iron, especially with a heavier flow. This can potentially leave you feeling tired or low-energy. Replenishing iron through food is an effective way to support your body. Great sources include leafy greens (like spinach and kale), lentils, tofu, beans, quinoa, fortified cereals, nuts, seeds, and lean meats. For even better absorption, pair these with vitamin C-rich foods such as oranges, strawberries, or bell peppers.
Why should I avoid salty foods during my period?
Foods high in sodium can increase water retention, leading to more bloating and discomfort during your period. It’s not about restriction, but about feeling your best. Choose fresh, whole ingredients, and reach for herbs or citrus to add flavor without the extra salt.
Why is it helpful to limit caffeine during my period?
Caffeine can potentially intensify symptoms like irritability and bloating. Plus, since it’s a diuretic, it can also leave you feeling dehydrated. Try herbal teas (like chamomile or peppermint) or fruit-infused water instead.
Can certain foods make cramps worse?
Absolutely. Some foods can make menstrual cramps feel more intense. Items high in sugar, saturated fat, and preservatives may increase inflammation. Instead, aim for healthy options like salmon, walnuts, flaxseeds, berries, and dark leafy greens.
Should I alter my diet based on the heaviness of my flow?
Definitely! If your period is heavier, your body may lose more iron and fluids, making hydration and iron-rich foods even more important. You might also benefit from smaller, more frequent meals to keep your energy steady. Listening to your body is always the best approach, because no one knows your cycle like you do.
What should I eat to boost energy levels during my period?
Focus on balanced, nutrient-rich foods: whole grains, legumes, vegetables, lean proteins, and healthy fats. Bananas, oats, and leafy greens are especially helpful for helping to lift energy and mood. Staying hydrated also plays a key role. Every choice you make to support your cycle is an act of self-respect, and that’s something we celebrate every day at Saalt.
