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Foods to Eat and Avoid during your Periods

Many women have uncomfortable symptoms during their periods some food items can reduce the symptoms some may worsen the symptoms. 

Symptoms may include:

  • Headache
  • Mood swings 
  • Cramps 
  • Nausea
  • Diarrhea 
  • Bloating 
  • fatigue

Foods to intake during Periods:

Fruits: Fruits which are rich in water, such as watermelon and cucumber, are good for staying hydrated. Instead of intaking a lot of refined sugars, which may cause glucose levels to spike, sweet fruits will help you curb sugar cravings.

Green leafy vegetables: It is quite common to struggle with a dip in iron levels during menstruation, particularly if the menstrual flow is heavy. Which leads to fatigue, body pain, and dizziness. Green leafy vegetables like kale and spinach (rich in magnesium) can boost iron levels.

Ginger: As ginger has anti-inflammatory properties, it helps to soothe achy muscles. A cup of ginger tea will improve certain symptoms of periods. It also reduces nausea and vomiting during pregnancy in the first trimester. Avoid intaking ginger more than 4grams in a day as excessive intake of ginger may result in heartburn and stomach aches.

Dark chocolate: A tasty and favorite eatable is dark chocolate, it is rich in magnesium and iron. It is recommended to daily intake dark chocolate for iron and magnesium.

Nuts: As many nuts are enriched with omega 3 fatty acids, they are a good source of protein. They contain magnesium and multiple vitamins. Some may not like intaking nuts directly, they can try butternuts, nut-based products.

Chicken: Chicken is rich in iron and protein which should be added to the diet. Intaking proteins are very very for overall health, as they help to stay seated during menstruation, curbing cravings.

Turmeric: It is well known as an anti-inflammatory spice. Curcumin is the vital active ingredient in it.

Foods to Avoid during Periods:

Carbonated Drinks: Sugary and carbonated drinks like soda will dispense to bloating. Instead of drinks better stick to water. Increase the intake of water will ease water retention and bloating.

Salt: Consuming excessive salts may result in water retention, which may cause bloating. It would be better to avoid eatables that contain a lot of sodium. 

Fat contents: Fat content foods have a very strong effect on hormonal activity in the body. Trans fats, saturated fats may result in period pain and inflammation. Skip heavy meat and dairy products to down the fat intake, which may regulate estrogen levels.

Alcohol: Alcohol consumption has various negative effects which can madden the symptoms of periods. It dehydrates the body which may worsen headaches and lead to bloating. This may also lead to digestive issues. Like diarrhea and nausea.


 If you find any issues or irregularity with your periods and seek to consult with a professional gynaecologist, you can consult with Dr. Sarah Hussain, the leading female gynaecologist in London. Request a call for treatment.