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A Nutrition Guide: What to Eat on Your Period

Updated: Jan 3

Eating well during your period can help you feel your best and support your overall health and well-being. It's important to pay attention to your nutritional needs and make sure you are getting enough of the nutrients your body needs to function optimally. To help you to do that, we created a guide that can be there for you during your menstrual cycle!

food to eat on your period

Foods to eat on your period

Everyone's nutritional needs and preferences are different. However, there are some general principles that can be helpful to follow when it comes to deciding what to eat during your period:

Have a balanced diet

Aim to include a variety of foods from all food groups in your meals and snacks. This can help you get the nutrients you need and reduce the risk of nutrient deficiencies.


Drink plenty of water and other fluids to help reduce bloating and other menstrual symptoms.

Include foods that are high in iron

During your period, you lose blood and therefore iron. To help replace this lost iron, try to include foods that are high in iron in your diet, such as red meat, poultry, fish, beans, lentils, tofu, and leafy green vegetables.

Eat complex carbohydrates

Complex carbohydrates, such as whole grains, fruits, and vegetables, can help provide energy and stabilize blood sugar levels, which can be helpful during menstruation.

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Foods that may help reduce menstrual cramps

Some foods, such as nuts and seeds (which also contain magnesium), and fatty fish, contain nutrients that may help reduce the severity of menstrual cramps.


Fermented foods, such as yogurt and sauerkraut or pickles, and supplements containing probiotics may help improve digestion and reduce bloating.

Calcium-rich foods

Dairy products, such as milk, yogurt, and cheese, and non-dairy alternatives, such as tofu and fortified plant-based milk, are good sources of calcium. Calcium may help reduce the severity of cramps.


Turmeric can have potential benefits for people experiencing period-related symptoms, such as cramps, bloating, and mood changes. You can add turmeric to your diet by using it in cooking.

Dark Chocolate

Eating a small amount of dark chocolate during your period may be a good way to satisfy a sweet craving and boost your mood, as chocolate is often associated with feelings of pleasure and well-being. In addition, the flavonoids in cocoa have been shown to have potential benefits for heart health, blood pressure, and cognitive function.

Fruits and vegetables

These are high in vitamins, minerals, and fiber, which can help support your overall health and well-being.

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Berries can be a healthy and nutritious choice to include in your diet during your period. Berries are high in fiber, vitamins, and minerals, and they are low in calories. They also contain antioxidants, which may have a variety of health benefits, including reducing inflammation and protecting against chronic diseases.

Here are a few examples of berries that you may want to consider eating during your period:

Strawberries: Strawberries are high in vitamin C, which may help reduce cramps and other menstrual symptoms. They are also a good source of antioxidants.

Blueberries: Blueberries are high in antioxidants and may help reduce inflammation. They are also a good source of vitamin K, which is important for bone health.

Raspberries: Raspberries are high in fiber, vitamin C, and manganese, which is important for bone health. They are also a good source of antioxidants.

Blackberries: Blac