9 Foods to Eat on Your Period
What is up with your hormones during your menstrual phase? Your menstrual phase is when you are on your period, starting with day 1 of your period through when you finish bleeding (usually around 4-7 days). Your hormones are at their lowest during this phase.
Certain nutrients become more important to help replenish what is lost while bleeding (like iron and zinc) and to help prevent or manage symptoms like cramping, bloating, and moodiness.
As always, I’m giving away my best hormone tips here, answering your burning questions, and letting you in on the what the science says.
I’m here to help you have better periods, symptomless cycles, and optimize fertility (whether that’s now or in the future) all through simple nutrition and lifestyle shifts that feel simple, doable, and empowering (not overwhelming).
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I’m so passionate about sharing this info with anyone on a hormone healing journey, so I’m letting you in with all the info here!
So, let’s dive in into it!
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What foods should I eat on my period?
Here are 9 foods to include while you’re on your period:
1. Ground Flax
Ground flaxseed is one of the great foods to eat on your period. It can balance estrogen naturally due to its lignans which are a type of phytoestrogen (plant estrogen). Phytoestrogens exert a weak estrogenic effect to help balance out estrogen levels. In the case of low estrogen in women on their period, the phytoestrogens can promote the existing estrogen’s function which will increase estrogen levels naturally. It is important to note that flaxseed should be consumed as ground or milled because the whole seed contains a natural coating that our body can not digest fully. In order to get the most benefit out of flaxseed, pour it in a food processor and blend until it forms a powder, and then it can be added to oatmeal, yogurt, smoothies, or pancakes.
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2. Salmon
Another one of the beneficial foods to eat on your period is salmon. Salmon contains omega 3s which have anti-inflammatory properties which help to reduce cramping. Two types of polyunsaturated fats are omega 3 and omega 6. Most western diets consume a ratio of 1:20 of omega 3 to omega 6 when it should be 1:3. This evidence is correlated with period pain incidence, showing that omega 6s are pro-inflammatory and promote the pain while omega 3s have protective effects to decrease the pain caused by inflammation. In addition, research has shown that salmon’s omega 3s can help reduce cramping by decreasing prostaglandin. Prostaglandin is a hormone that controls the contractions in your uterus which causes the painful cramps on day 1 or 2 of the cycle.
3. Dark Chocolate
You might be super excited to hear that the stereotype of eating chocolate is actually one of the beneficial foods to eat on your period to manage cramps! The catch is that the chocolate should be 70% cacao or higher in order to reap the benefits. Benefits from the dark chocolate come from the high magnesium it has. A study found that magnesium has been shown to relax smooth muscle in the pelvic region to reduce painful contractions and cramps. They also found that magnesium supplementation was linked with an inverse relationship to endometriosis risk. Magnesium is also an anti-inflammatory mineral, which explains its effect on reducing period pain. This is why dark chocolate is one of the foods to eat on your period.
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4. Grass-Fed Beef
Another one of the foods to eat on your period is grass-fed meat. The livestock animals on factory farms (not grass-fed organic) are produced to grow as big as possible and as fast as possible in order to produce the most amount of meat per animal. These animals are fed large quantities of feed and additionally are supplemented with antibiotics, and growth hormones like estrogen to make them grow faster and bigger. A study found that though the estrogen level in these meat products does not match the amount of estrogen in oral contraceptives, the estrogen in the meat transfers a significant amount to humans. Because of this, it is recommended to shop for grass-fed and organic meat when you can. Additionally, grass-fed meat is packed with zinc, B12, and iron. All of these nutrients are important to balance hormones and the iron can assist with replenishing lost stores from the blood you lose in menstruation.
Source: Journal of Clinical Oncology
5. Leafy Greens
Leafy greens are another one of the groups of foods to eat on your period. Leafy greens include spinach, kale, bok choy, arugula, cabbage, and romaine. These are all a good source of plant-based iron called non-heme iron, and they are rich in magnesium and calcium. As discussed previously, magnesium is found to have anti-inflammatory effects, and it relaxes the smooth muscle which are both ways that magnesium decreases period pain and cramping. In women with PCOS, calcium was found to induce regular ovulation and menstruation cycle.
6. Pumpkin Seeds
Pumpkin Seeds are another one of the foods to eat on your period. They are rich in zinc, essential fats, and protein. Zinc is a mineral that helps to preserve egg quality and promote ovulation. Researchers have found that when an egg is released, zinc discharge follows the egg into fertilization and promotes cell growth. The essential fats in pumpkin seeds are high in omega 3s, and as mentioned previously, are anti-inflammatory and decrease cramping from reducing prostaglandin activity. The protein benefit in zinc is noted from the essential amino acid tryptophan. Tryptophan is shown to help improve mood because it is a building block for serotonin, one of our feel-good neurotransmitters.
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7. Decaf Beverages
Increased stress in the body can imbalance our hormones to either be comparatively too high or too low depending on the original state we are in. Caffeine in drinks like coffee, energy drinks, and certain teas exert a stress response, increasing cortisol levels. This is why decaffeinated beverages are one of the groups of foods to eat on your period, even though they are drinks. Additionally, decaf drinks will reduce cramping because stress from caffeine is shown to cause inflammation which results in inducing pelvic pain.
Source: 7003600
8. Lentils
Within the group of carbohydrates, there are fast and slow carbs. Slow carbohydrate foods, like lentils, help with not only blood sugar, but they are great foods to eat on your period. Slow carbohydrates are indicative of their absorption in the body. Take lentils compared to sugar as an example, lentils have much more bulk to it with protein, fiber, more mass, and many vitamins and minerals in it. The lentils are going to be slower to digest and absorb in order to feel the energy effects. Now look at table sugar, if you eat the same amount of carbs in sugar as you did in the lentils, the sugar will absorb and digest so much faster. Your blood sugar will increase a lot higher, but in about 20 minutes it will decline again. The energy you get from the sugar is quick but short-lived. During your period, you want to eat foods that will keep your energy levels high throughout the day by maintaining stable blood sugar. This is why lentils is one of the foods to eat on your period.
Examples: 29159130
9. Ginger
Due to its anti-inflammatory properties, another one of the foods to eat on your period is Ginger. Ginger can be effective for period pain relief because it has been shown to be as effective as an NSAID such as ibuprofen. Ginger also reduces the production of prostaglandins, which in return reduce common symptoms associated with your period such as cramps, mood swings, and headaches. In addition, ginger can help with nausea and indigestion to help support a healthy gut. This is why Ginger is one of foods to eat on your period.
Source: 22781186, 30545531, 30680163
Final thoughts
There are certain foods to eat on your period that contain nutrients to help ease your symptoms.
While we chatted through lots of different options, remember that every body is unique and it’s about determine what works best for your body.
Remember: simple shifts build to make a big impact over time!
Healthy, symptom-free periods are possible for you.
-Krista
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KRISTA KING, MS, RDN, LDN, IFNCP
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Krista is an integrative dietitian helping you have regular, pain-free periods, symptomless cycles, and optimal fertility! Together we cover: nutrition, exercise, sleep, stress management, cycle tracking, supplements, navigating doctor appointments, and lab testing.
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