{"id":61099,"date":"2022-03-11T19:00:22","date_gmt":"2022-03-11T13:30:22","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=61099"},"modified":"2025-10-03T11:53:13","modified_gmt":"2025-10-03T06:23:13","slug":"5-foods-to-eat-and-avoid-during-your-menstrual-cycle","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/11\/5-foods-to-eat-and-avoid-during-your-menstrual-cycle\/","title":{"rendered":"5 Foods To Eat And Avoid During Your Menstrual Cycle"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-78206 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-300x200.webp\" alt=\"A weekly calendar with dates marked resting on a blue surface with sanitary napkins and tampons on the left of it\" width=\"800\" height=\"533\" data-srcset=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-300x200.webp 300w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-1024x683.webp 1024w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-768x512.webp 768w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-1536x1024.webp 1536w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-2048x1366.webp 2048w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-1250x834.webp 1250w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/aqikanmqodklxzbicroh-900x600.webp 900w\" data-sizes=\"(max-width: 800px) 100vw, 800px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Surfing the crimson wave during that time of the month, <\/span><span style=\"font-weight: 400;\">periods<\/span> <span style=\"font-weight: 400;\">can<\/span><span style=\"font-weight: 400;\"> be an uncomfortable <\/span><span style=\"font-weight: 400;\">experience for some<\/span><span style=\"font-weight: 400;\"> women. <\/span><b>Mood swings<\/b><span style=\"font-weight: 400;\">, abdominal <\/span><span style=\"font-weight: 400;\">cramps<\/span><span style=\"font-weight: 400;\">, headaches, body pain, acne, dizziness, nausea, water retention, bloating, fatigue, <\/span><b>depression<\/b><span style=\"font-weight: 400;\">, <\/span><b>anxiety<\/b><span style=\"font-weight: 400;\">, stress &#8211; you name it; these symptoms continue to <\/span><span style=\"font-weight: 400;\">trouble<\/span><span style=\"font-weight: 400;\"> women.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Why Nutrition Matters During Your Period<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Every woman has gone through period related issues like inflammation, bloating, cramps, low energy levels, etc. During this time of the month, what you eat plays a vital role in how your body functions.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The loss of blood your body goes through during periods can reduce iron levels which causes fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The body is inflamed which causes issues like cramps and hot flashes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormonal changes affect mood<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Women face these and multiples other issues to different degrees during menstruation. Having foods that uplift your mood, balance iron and are anti-inflammatory in nature makes it easier for your body to deal with these changes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><strong id=\"5-foods-you-should-eat-during-your-period\">What to eat during your <b>period<\/b><\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Your diet can have a direct impact on your hormonal changes, which can aggravate some of the aforementioned symptoms. Make the following dietary changes to reduce <\/span><span style=\"font-weight: 400;\">period<\/span><span style=\"font-weight: 400;\"> symptoms:<\/span><\/p>\n<ol>\n<li aria-level=\"1\">\n<h3><b>Leafy green vegetables: <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When blood is lost every month during menstruation, <\/span><b>iron<\/b><span style=\"font-weight: 400;\"> is also lost with the red blood cells. If the blood flow is too heavy and iron is not replenished in your cycle, then iron deficiency can lead to <\/span>anemia<span style=\"font-weight: 400;\">. To avoid this, include leafy green vegetables in your meals, such as kale, collard and <\/span><b>spinach<\/b><span style=\"font-weight: 400;\">, which is a powerhouse of magnesium, vitamin B6, and vitamin E, further helping you fight menstrual <\/span><span style=\"font-weight: 400;\">cramps<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li aria-level=\"1\">\n<h3><b>Dark chocolate:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"> You never need a reason to chomp away on a bar of chocolate. Dark chocolate is a great source of iron and magnesium, which helps in reducing the severity of premenstrual syndromes (<\/span><b>PMS<\/b><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li aria-level=\"1\">\n<h3><b>Nuts: <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts are rich in omega-3 fatty acids and are loaded with protein. Nuts keep you feeling fuller for a long period <\/span><span style=\"font-weight: 400;\">of time<\/span><span style=\"font-weight: 400;\"> and sustain your energy levels. They also contain magnesium and other vitamins. You can either have plain nuts or include them in your salads or smoothies.<\/span><\/li>\n<li aria-level=\"1\">\n<h3><b>Turmeric: <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Turmeric is a great anti-inflammatory spice that can reduce bloating. Curcumin is its active ingredient, which, apart from its many medicinal benefits, can also soothe premenstrual syndromes.\u00a0<\/span><\/li>\n<li aria-level=\"1\">\n<h3><b>Fruits rich in water and vitamins: <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Consume fresh watery fruits to stay hydrated. Eating sweet fruits can help you refrain from eating refined sugar. Therefore, your <\/span><b>blood sugar level<\/b><span style=\"font-weight: 400;\"> stays normal and does not spike.<\/span><\/li>\n<\/ol>\n<p><b>Hydrate<\/b><span style=\"font-weight: 400;\"> plenty. Drink a lot of water, especially during your <\/span><span style=\"font-weight: 400;\">periods<\/span><span style=\"font-weight: 400;\">, to prevent dehydration headaches, a common symptom of menstruation, and to reduce the chance of your body retaining water.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-61104 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/03\/Foods-To-Avoid.jpg\" alt=\"Foods To Avoid_Activ Living\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<h2><b>Other beneficial foods to eat during your period\u00a0<\/b><\/h2>\n<ul>\n<li><b>Chicken and fish: <\/b><span style=\"font-weight: 400;\">Lean meats like chicken are rich in iron and are considered high quality protein which helps maintain your energy levels during periods. Oily fish like salmon, mackerel, sardines have Omega 3 fatty acids that reduce inflammation and regulate your mood<\/span><\/li>\n<li><b>Yogurt and tofu: <\/b><span style=\"font-weight: 400;\">Yogurt is anti-inflammatory in nature and being a probiotic also aids digestion and reduces bloating. It is a good source of calcium, vitamin D and B. Tofu is a vegan alternative rich in calcium for people who might be lactose intolerant.<\/span><\/li>\n<li><b>Legumes (lentils &amp; beans): <\/b><span style=\"font-weight: 400;\">Lentils and beans are an excellent source of fiber that is known to regulate your bowel movements. They are also a good source of iron and plant based protein.<\/span><\/li>\n<li><b>Flaxseed oil: <\/b><span style=\"font-weight: 400;\">Flaxseed oil keeps you calm and the cramps at bay. The phytoestrogens in flaxseed oil balance the levels of estrogen and progesterone which eases PMS symptoms.<\/span><\/li>\n<li><b>Herbal teas: <\/b><span style=\"font-weight: 400;\">Herbal teas like chamomile can help you reduce anxiety, ease cramps and work almost like muscle relaxants. Teas like ginger, tulsi and peppermint help ease digestion and bloating.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<h2><strong id=\"5-foods-you-should-avoid-during-your-period\">5 foods to avoid during your <b>period<\/b><\/strong><\/h2>\n<ol>\n<li aria-level=\"1\"><b>Spicy foods: <\/b><span style=\"font-weight: 400;\">Spicy foods can cause stomach pains and diarrhea. Fight your cravings. Avoid spicy and salty foods during your <\/span><span style=\"font-weight: 400;\">menstrual cycle,<\/span><span style=\"font-weight: 400;\"> as they lead to water retention and bloating.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Sugar: <\/b><span style=\"font-weight: 400;\">Watch your sugar intake. Have sugar in moderation, as a spike in energy can worsen your mood swings.<\/span><\/li>\n<li aria-level=\"1\"><b>Red meat: <\/b><span style=\"font-weight: 400;\">During <\/span><span style=\"font-weight: 400;\">periods<\/span><span style=\"font-weight: 400;\">, your body produces prostaglandins. These compounds help your uterus contract and shed the uterus lining, resulting in your menstrual flow. High levels of this compound available in red meat can cause <\/span><span style=\"font-weight: 400;\">cramps<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li aria-level=\"1\"><b>Refined grains and processed foods: <\/b><span style=\"font-weight: 400;\">Steer clear of having pasta, noodles, or bread as they interrupt your <\/span><b>blood sugar<\/b><span style=\"font-weight: 400;\"> and appetite control. Processed foods like chips or biscuits contain sodium. So, it is best to avoid salt.<\/span><\/li>\n<li aria-level=\"1\"><b>Alcohol: <\/b><span style=\"font-weight: 400;\">Avoid consuming alcohol as it causes digestive issues, headaches, nausea, diarrhea, and dehydration.<\/span><\/li>\n<li aria-level=\"1\"><b>Ice-Cold Drinks: <\/b><span style=\"font-weight: 400;\">Very cold beverages like chilled sodas or juices can sometimes worsen cramps and stomach discomfort.<\/span><\/li>\n<li aria-level=\"1\"><b>High-Fat Dairy: <\/b><span style=\"font-weight: 400;\">Full-fat milk, cheese and cream can make digestion slower and worsen bloating during periods.<\/span><\/li>\n<li aria-level=\"1\"><b>Artificially Flavoured or Packaged Foods: <\/b><span style=\"font-weight: 400;\">Foods with additives, preservatives or artificial flavours can irritate your stomach and increase discomfort.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><b>Other foods to limit during your period<\/b><\/h2>\n<ul>\n<li><b>Excess salt: <\/b><span style=\"font-weight: 400;\">Excessive salt leads to water retention which can lead to bloating, puffiness and discomfort.<\/span><\/li>\n<li><b>Coffee &amp; caffeine: <\/b><span style=\"font-weight: 400;\">Caffeine dehydrates and dries up your body. It might sound like a good quick fix to feel more energetic, but the crashes during periods are worse. It can constrict blood vessels, increase anxiety, cramps and cause indigestion and palpitations and disturb your sleep.<\/span><\/li>\n<li><b>Foods that don\u2019t suit your body: <\/b><span style=\"font-weight: 400;\">Listen to your body and avoid foods that don\u2019t generally do you good, cause indigestion or bloating.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong id=\"Nutrients essential during periods\">Nutrients essential during periods<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">It is suggested that diets rich in calcium, vitamin D, and omega-3 fatty acids, like fish and foods low in animal fat, caffeine, and salt, may reduce the risk of painful periods. During periods, several essential nutrients can help support your overall health.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Iron<\/strong> is crucial for hemoglobin formation in the blood, which helps transport oxygen throughout the body. Some good sources of iron include spinach, beans, lentils, fish, meat, poultry, and fortified cereals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Calcium<\/strong> can keep bones and teeth strong and prevents the risk of osteoporosis later in life. Calcium can be found in milk products, leafy vegetables, fortified cereals, and orange juice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Vitamin D<\/strong> aids in calcium absorption and is vital for your bone health. Exposure to sunlight, fatty fish, fortified dairy products, and cereals are powerhouses of vitamin D.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Vitamins B6<\/strong> and <strong>B12<\/strong> help maintain energy levels and reduce fatigue during periods. Eggs, poultry, fish, meat, dairy products, whole grains, and fortified cereals &#8211; all these foods contain these nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Magnesium<\/strong> maintains muscle and nerve function and regulates blood sugar and blood pressure levels. Magnesium can be found in nuts, seeds, leafy green vegetables, and whole grains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Omega-3 Fatty Acids <\/b><span style=\"font-weight: 400;\">help lower inflammation and ease cramps. Fish like salmon, flaxseeds, walnuts and chia seeds are good sources.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try light cardio, <\/span><b>yoga,<\/b><span style=\"font-weight: 400;\"> or exercises for <\/span><span style=\"font-weight: 400;\">period<\/span><span style=\"font-weight: 400;\"> pain relief. Hot compresses and massages can help a great deal in soothing body pain.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Conclusion: Building a Period-Friendly Diet<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">By building a period-friendly diet, you can avoid many common issues linked to menstruation. A diet rich in iron, high quality protein, calcium and vitamins will have you feeling lighter and full of energy during your cycle. Knowing what suits your body and avoiding what doesn\u2019t, and staying well hydrated, can make your periods easier to manage and more relaxed.<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During your period, consume leafy green vegetables, nuts, and fruits. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">However, f<\/span>oods to avoid include spicy foods, red meat, and sugary items.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Essential nutrients during this time are iron, calcium, vitamin D, vitamins B6 and B12, and magnesium.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"faq-container\">\n<h2 class=\"faq-title\">Frequently Asked Questions<\/h2>\n<div class=\"faq-item\"><input id=\"faq1\" type=\"checkbox\" \/><br \/>\n<label for=\"faq1\">Can I drink milk during my period?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Yes, milk is a great source of Vitamin D and calcium and can improve your sleep. However, if you are lactose intolerant or if dairy worsens your bloating, please avoid it.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq2\" type=\"checkbox\" \/><br \/>\n<label for=\"faq2\">Is chocolate really good for periods?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Yes, chocolate is high in magnesium and iron and can uplift your mood during the cycle and reduce anxiety. But not all chocolate is good for you, it is recommended to eat chocolates with higher cocoa content.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq3\" type=\"checkbox\" \/><br \/>\n<label for=\"faq3\">What foods reduce period cramps?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Foods rich in magnesium, omega fatty acids and calcium can reduce period cramps. Leafy greens, nuts, seeds, fish and turmeric are some of the top choices. Hydrating with water and herbal teas also helps ease cramps.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq4\" type=\"checkbox\" \/><br \/>\n<label for=\"faq4\">Should I avoid coffee during menstruation?<\/label><\/p>\n<div class=\"faq-content\">\n<p>Yes, it is better to avoid caffeine during menstruation.<\/p>\n<\/div>\n<\/div>\n<div class=\"faq-item\"><input id=\"faq5\" type=\"checkbox\" \/><br \/>\n<label for=\"faq5\">Can diet affect menstrual flow?<\/label><\/p>\n<div class=\"faq-content\">\n<p>A healthy balanced diet can definitely affect your flow in a good way. Avoiding the consumption of processed food, saturated fats and sugar can help bring down the issues linked to PMS drastically.<\/p>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h3><strong>Popular Searches<\/strong><\/h3>\n<p><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/05\/14\/8-natural-sources-of-beta-blockers-to-treat-hypertension\/\">Natural Beta blockers\u00a0<\/a>|\u00a0<a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/05\/31\/5-creative-ways-you-can-heal-from-depression-and-anxiety\/\">How to cure depression<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/05\/13\/fun-activities-for-kids-during-summer-by-mpower\/\">Summer activities for kids\u00a0<\/a>|\u00a0<a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/07\/13\/want-to-detect-high-blood-pressure-early-look-out-for-these-oral-symptoms\/\">High bp 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the month, periods can be an uncomfortable&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":61101,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4256,833,3446],"tags":[3040,306,3471,3472,3039,3041,3038],"class_list":["post-61099","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-facts","category-diet-and-nutrition","category-womens-wellness","tag-cramps","tag-diet","tag-foods-to-avoid-during-your-period","tag-foods-to-eat-during-your-period","tag-menstual-cycle","tag-period-symptoms","tag-periods"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Foods to Eat During and Avoid During Period for Comfort<\/title>\n<meta name=\"description\" content=\"Discover essential foods to eat and avoid during period discomfort. 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