Cramps, bloating, fatigue, cravings — periods can be rough. But what you eat during your cycle can play a surprisingly big role in how you feel. Some foods can help reduce discomfort, while others might make symptoms worse.

Here’s a guide to the best (and worst) foods to eat during your period.

Foods that help during your period

1. Leafy greens

Spinach, kale, and Swiss chard are rich in iron and magnesium. Since iron levels often dip during your period, these foods can help reduce fatigue and restore energy.

2. Salmon and other fatty fish

Packed with omega-3 fatty acids, salmon has natural anti-inflammatory properties that can ease cramps and support mood balance.

3. Bananas

Bananas are high in potassium and vitamin B6, which can help fight bloating and reduce muscle cramps.

4. Whole grains

Brown rice, oats, and quinoa provide complex carbs that stabilize blood sugar levels, helping to curb mood swings and keep energy steady.

5. Dark chocolate

In moderation, dark chocolate (70% cocoa or higher) provides magnesium and antioxidants that can improve mood and reduce cravings.

6. Herbal teas

Chamomile, ginger, or peppermint tea can ease cramping, reduce bloating, and calm the digestive system.

Foods that may make period symptoms worse

1. Salty foods

Chips, fast food, and processed snacks are high in sodium, which can increase bloating and water retention.

2. Sugary treats

Refined sugar can cause blood sugar spikes and crashes, which may worsen mood swings and fatigue.

3. Caffeine

Too much coffee or energy drinks can constrict blood vessels, potentially worsening cramps. Caffeine can also disrupt sleep, making fatigue worse.

4. Alcohol

Alcohol can dehydrate the body, intensify bloating, and affect mood. It may also interfere with sleep and worsen fatigue.

5. Processed foods

Highly processed foods often contain unhealthy fats and additives that may trigger inflammation, making cramps more painful.

Smart swaps for period comfort

Instead of eliminating cravings altogether, try swapping:

• Salty chips → roasted chickpeas or popcorn with light seasoning
  
  
• Milk chocolate → dark chocolate (70%+)
  
  
• Soda → sparkling water with lemon or herbal tea
  
  
• Fast food → homemade grain bowls or wraps

These small swaps can help you honor cravings while still supporting your body.

The bottom line

Food isn’t a cure-all, but what you eat during your period can have a real impact on how you feel. Nutrient-rich, anti-inflammatory foods can ease cramps and boost energy, while processed, sugary, or salty foods may make symptoms worse.

Listening to your body — and finding a balance between comfort foods and nourishing choices — can make your period a little more manageable.

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