best menstruation foods

Here are the Best Foods to Eat During Menstruation Foods

Stay nourished, refreshed and hydrated with these fo

Menstruation is a normal part of life. It is also known as menses. In this post, you’ll learn about the best foods to eat during menstruation.

The daily discharge of blood and mucosal tissue from the inner lining of the uterus through the vaginal canal is known as menstruation. 

Menstruation, also known as “period,” is a woman’s monthly bleeding. When you menstruate, the body expels the monthly buildup of the uterine lining (womb).

The technical term for getting your period is menstruation. Females who have reached puberty will have menstrual bleeding about once a month.

The monthly series of changes that a woman’s body goes through in preparation for the possibility of pregnancy is known as the menstrual cycle.


Ovulation is the release of an egg by one of the ovaries once a month. Hormonal shifts ready the uterus for pregnancy at the same time.

How does diet impact menstruation?

The hormones estrogen, progesterone, and testosterone regulate the timing of menstruation, which is when the uterus sheds its lining.

According to studies, a person’s diet can affect hormones and, as a result, their menstrual cycle.

When you eat sugary foods, the blood sugar levels rise, and the higher your blood sugar rises, the more severe your period symptoms become. We suggest using natural sugars in moderation to keep them at a consistent level.

An increasing body of evidence suggests that diets high in omega-3 fatty acids, calcium, and vitamin D, as well as low in animal fats, salt, and caffeine, can reduce the risk of PMS symptoms.

Fluid accumulation, abdominal bloating, breast swelling, and discomfort may all be reduced by avoiding salt. Caffeine consumption may lead to irritability, insomnia, and menstrual cramps.

Iron and protein are important sources of lean meat (red meat or chicken), particularly for women who have heavy periods.

Limit salt and caffeine, and avoid saturated fats like butter, cream, bacon, and potato chips. 

Drink plenty of water and herbal teas like chamomile.

Foods you eat, from fried foods to sugary candy, can affect your hormones, which can affect your menstrual cycle.

Best Foods to Eat during Menstruation

1. Dark chocolate

Although it’s normal to hear about women’s cravings for chocolate during their cycles, it turns out that dark chocolate can actually help relieve menstrual cramps. 

It’s high in magnesium, which relaxes muscles and relieves aches to help you feel better.

Also, it triggers the release of endorphins in your brain. This helps you feel happier and more at ease, which we all know is crucial when coping with PMS. 


Researchers investigated the use of dark chocolate as an alternative to NSAIDs. The findings showed that premenstrual and menstrual pain decreased substantially after eating dark chocolate.

2. Ginger

After years of use in traditional Chinese medicine, ginger has become a common food for relieving the pain of menstrual cramps. 

Ginger has long been used to treat a variety of ailments ranging from motion sickness to various causes of inflammation. It has recently gained popularity as a remedy for PMS and cramps during menstruation.

A study was done in women with primary dysmenorrhea, the effects of ginger, mefenamic acid, and ibuprofen on pain were compared.

The results show that in women with primary dysmenorrhea, ginger was just as good as mefenamic acid and ibuprofen at relieving pain.

3. Banana

We hear all the time about how bananas are high in potassium, but we don’t hear about the advantage bananas have while we’re on our periods too often. 

Bananas contain potassium, which is beneficial in a number of ways, including preventing water accumulation.

It can lead to bloating, and increased potassium levels, which are essential to avoid cramping during menstruation.

Bananas are also rich in Vitamin B6, a nutrient that helps to prevent muscle cramps and soreness. Bananas are a go-to snack when on your period because they contain a variety of anti-cramping nutrients.

A study was done on consuming bananas to overcome pre-menstrual syndrome.

It was seen that since bananas contain a variety of nutrients, they have numerous health benefits. The reduction of premenstrual syndrome is one of the banana’s advantages.

4. Fish

Fish is a healthy addition to your diet since it is high in iron, protein, and omega-3 fatty acids.


Consuming iron will help to compensate for the drop in iron levels that may occur during menstruation. Omega-3 fatty acids can help to lessen the severity of period pain.

Omega-3 fatty acids can help with period pain by reducing inflammation in the body.

Omega-3s have also been shown to help with depression, according to a 2014 study. Omega-3s may help women who suffer from mood swings and depression during their periods.

5. Turmeric

Turmeric is an anti-inflammatory, anti-depressant, and pain reliever.

It can be especially beneficial during a woman’s menstrual cycle, especially in the days leading up to the start of the cycle and the first few days of the period itself.

Turmeric relieves pain, malaise, and mood swings during your period thanks to its antispasmodic and anti-oxidant properties.

A study was done on the medicinal and pharmacological properties of turmeric.

The results showed that turmeric is used to treat a variety of illnesses. Flatulence, jaundice, and menstrual cramps can all be treated with these anti-inflammatory problems, hematuria, and hemorrhage.

Related: 7 Ways Drinking Turmeric Tea Improves Your Health


6. Water-rich fruits

Staying hydrated is easy with water-rich fruits like watermelon and cucumber. And this is why fruits loaded with water are some of the best foods to eat during menstruation.

Sweet fruits will help you satisfy your sugar cravings without consuming a lot of refined sugars, which can spike and then crash your blood sugar levels.

The ascorbic acid (vitamin c) in the fruit may stimulate estrogen and can lead to the onset of periods. Similarly, pineapple, mangoes, oranges, lemons, and kiwis too can prepone your periods. 


You need to keep track of a lot of stuff when you’re on your period.

You should keep track of what you do and eat during your cycles. During your menstruation, keep an eye on your diet and eat the best foods we’ve discussed. Consume plenty of fresh fruits and vegetables.

Maintain a healthy level of hydration. As soon as you wake up, drink a glass of warm water.