6 foods to eat during your periods
ETimes December 18, 2025 02:39 PM
Periods can be uncomfortable, exhausting and, for many women, painful. From cramps to tiredness, mood swings and even bloating, this time may bring unwelcome symptoms. While there is no magic cure for any of these, eating the right foods may help. The right foods can help alleviate pain, fullness and other symptoms. Here are some foods you should add to your diet while you are menstruating.
Hydrating fruits and veggies
Staying hydrated is crucial when you are on your period. Drinking adequate water may prevent dehydration headaches and also help reduce water retention and bloating. Similarly, adding fruits and vegetables that are high in water content may help, such as watermelon and cucumber. Sweet fruits like watermelon can also help curb sugar cravings.
Leafy greens
During your periods, iron levels can go down. This is common; however, in people with heavy menstrual flow, iron levels may deplete further. This can contribute to fatigue, pain and dizziness. According to the NHS, people "who lose a lot of blood during their monthly period are at ." The best way to counter this is to add iron-rich leafy greens to your diet. Think spinach and kale.
Chicken
Having protein-rich foods during your period is important. Chicken is both iron-rich and protein-rich. Eating adequate amounts of protein will also help to curb your sweet tooth. A 2003 study published in the journal Nutrition found that every day in the week running up to your period. So it's crucial to eat protein.
Ginger
Yes, having some ginger tea when you are on your period may help with certain symptoms. Ginger’s anti-inflammatory effect can also help soothe muscle aches and reduce nausea. A 2018 study published in the Journal of Maternal-Fetal & Neonatal Medicine found that g during the first trimester of pregnancy. While ginger may help, ensure you are not overdoing it, as excessive intake may lead to abdominal discomfort and heartburn. A 2003 study published in the journal Nutrition found that the body needs 100 to 300 extra calories every day in the week running up to your period. Cravings are therefore common, but adequate protein intake can help manage them.
Dark chocolate
Yes, that’s right. You can indulge in some chocolate during your period. The best part? Science backs your chocolate cravings. Dark chocolate is rich in iron and magnesium. A 2010 study showed that magnesium can help (PMS) symptoms.
Oily fish
It is important to consume omega-3 fats during your period. You can get omega-3s from oily fish. A small study found that eating oily fish during menstruation may help . Another controlled clinical trial conducted in 2012 found that . Fish options include sardines, herring, anchovies, salmon, trout, tuna, swordfish and mackerel.
Now that you know what to eat, ensure you stock your pantry with these period essentials. These foods can help reduce period symptoms and make your days less worrisome.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
