What to eat on your period can make a huge difference in how you feel. While menstruation is one of the most natural parts of a woman’s life, it can also be one of the most frustrating — bringing bloating, cramping, fatigue, headaches, mood swings, and more.

But that doesn’t mean you have to suffer through it.

Throughout the menstrual cycle, hormones like estrogen and progesterone are in constant fluctuation, affecting everything from energy levels to digestion. Tracking your cycle can help you better understand these shifts, but even more importantly, the right foods can help balance hormones and reduce uncomfortable symptoms.

With that in mind, here are five foods that can help support your body and ease period discomfort.

Anti-Inflammatory Foods

While estrogen and progesterone levels are at a low during menstruation, prostaglandins, a “hormone-like” substance produced by the uterine tissue, increase in number to help the uterus contract in an effort to shed its lining. This also causes cramping and additional inflammation throughout the body.

Make sure you are filling your diet with plenty of anti-inflammatory foods to help calm your body:

Ginger
Nuts
Turmeric
Dark chocolate
Fatty fish (salmon, tuna, sardines)
Pumpkin and flax seeds
Antioxidant-rich foods (fruits, vegetables, olive oil)

Complex Carbs / Whole Grains

Along with your period often comes food cravings, particularly for the sorts of snacks and treats that might not necessarily be the healthiest. So, while you should give yourself some grace, it’s still a good idea to target foods that will satisfy your hunger quickly and keep your full longer.

By opting for complex carbs and whole grains instead of the simple carbs found in so many of our processed snacks, you’ll be able to satisfy those cravings without adding to the bloating and stomach troubles that can make menstruation such a pain.

Rye bread
Quinoa
Brown rice
Sweet potatoes
Fruits and vegetables

Calcium and Vitamin D

Studies have found that higher levels of calcium and vitamin D can have a positive impact on premenstrual pain. And conversely, those who are lacking in calcium and vitamin D have been found to suffer from greater discomfort from period cramps.

If you’ve been struggling with pain, consider adding any of these foods into your diet:

Milk or milk alternatives (Soy, almond, rice, etc.)
Orange juice
Yogurt
Cheese

Magnesium

One of the most important minerals in our diet is magnesium. This is particularly true during menstruation, where studies have found that it can play a key role in reducing symptoms of premenstrual syndrome (PMS).

Adding magnesium to your diet can help reduce cramping, relax muscles, and ease tension throughout the body.

Spinach
Legumes
Chocolate
Sunflower seeds
Ginger
Quinoa
Tomatoes
Beets

Iron

Recent studies have found that upwards of 40 percent of young girls and women face iron deficiencies due to menstruation. It is therefore very important to make sure that you are supplementing your diet with iron-rich foods. Otherwise, you could be at risk for increased fatigue and anemia.

Here are some great options to add to your diet:

Red meat (beef, lamb, etc.)
Poultry
Seafood
Beans
Leafy Greens (kale, spinach, etc.)
Quinoa

Looking for More Help?

Improving your menstrual symptoms can often feel easier said than done. If you’re looking for some help, consider my Hormone Health Program, a 3-month holistic nutrition program designed around improving your hormone health through diet, exercise, and lifestyle changes.

Reach out for a free 20-minute consultation if you’d like to better understand what a life in hormonal balance might feel like!

What to Eat on Your Period: 5 Foods to Ease Symptoms