17 Foods to Eat and Avoid During Menstruation

Menstruation is a natural part of a woman’s reproductive cycle, but it often comes with discomfort and symptoms like cramps, bloating, mood swings, and fatigue. While you can’t completely eliminate these discomforts, your diet can play a significant role in managing them.

Certain foods can help alleviate symptoms, while others may exacerbate them. In this article, we’ll explore 20 foods to eat and some to avoid during menstruation to help you navigate this time of the month with more comfort and ease. 

17 Foods to Eat  During Menstruation

1. Leafy Greens 

It’s normal to have a drop in iron levels throughout your menstrual cycle, especially if you have a strong flow. This may cause physical discomfort, exhaustion, and lightheadedness.

Leafy greens like spinach, kale, and Swiss chard are rich in iron, which can help combat fatigue and replenish the blood lost during menstruation. 

2. Bananas

Bananas are a good source of potassium, which can help alleviate bloating and muscle cramps. Bananas contain potassium and vitamin B6, which may reduce bloating and cramping.

3. Dark Chocolate

Dark chocolate can satisfy your sweet cravings and boost your mood, thanks to its serotonin-boosting properties.

4. Salmon

Fatty fish like salmon are rich in vitamin b12 and Omega-3 fatty acids. These nutrients have anti-inflammatory properties which can help reduce cramping pains. 

5. Berries

Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants and can help combat the feeling of being run down during your period. 

6. Nuts

Almonds and walnuts are packed with magnesium and can help reduce bloating and ease cramps. The majority of nuts are an excellent source of protein and are high in omega-3 fatty acids. They also include many vitamins and magnesium.

Try nut butter or milk made from nuts if you don’t want to consume nuts by themselves, or include these foods in smoothies.

7. Whole Grains

Foods like whole wheat bread and brown rice provide a steady source of energy and keep blood sugar levels stable. 

8. Lentils and Beans

Vegetarians and vegans can substitute meat with lentils and beans since they are high in protein. They’re also an excellent addition to your diet if you have low iron levels because they’re high in iron.

9. Avocado

Avocado is a great source of healthy fats, which can help regulate hormones and reduce mood swings. Avocados are a great option for the greatest meal to eat during your period.

They help calm the uterine smooth muscles, which helps prevent dysmenorrhea and menstrual cramps. They are rich in magnesium.

10. Eggs

Eggs are an excellent source of protein, B vitamins, and iron, which can help replenish nutrients lost during menstruation. 

11. Water

Staying hydrated is essential during menstruation as it helps to reduce water retention and alleviate bloating. 

12. Herbal Teas

Peppermint, chamomile, and raspberry leaf teas can soothe cramps and relax the body. Yogurt: Yogurt contains probiotics that support digestive health and may help reduce digestive issues during your period. 

13. Kombucha

Not all probiotic-rich foods can help you battle yeast, including yogurt. Kombucha tea is a fantastic fermented beverage that is now more readily accessible than ever if you’re trying to avoid dairy.

Drinks made with kombucha and too much sugar should be avoided. Kombucha is one of the recommended Foods to eat during menstruation

14. Tumeric

Curcumin, the primary active element in turmeric, is well-known for its anti-inflammatory properties. People who took curcumin had less severe PMS symptoms, according to research that examined the drug’s impact on the symptoms.

15. Quinoa

Quinoa is a great source of iron, magnesium, and protein. It’s also devoid of gluten, making it a fantastic meal for anyone with celiac disease. Furthermore, because it has a low glycemic index, consuming it will probably leave you feeling full and energized for a while.

16. Ginger

Certain menstrual symptoms can be alleviated by sipping a warm cup of ginger tea. Because of its anti-inflammatory properties, ginger helps relieve sore muscles. Another recommended Food to eat during menstruation is Ginger.

Moreover, ginger may lessen nausea. A 2018 study revealed that ginger successfully decreased nausea and vomiting during the first trimester of pregnancy, albeit few studies support this. Given its safety and affordability, it’s worthwhile to give it a try.

However, avoid consuming too much ginger consuming more than 4 grams in a single day may result in stomachaches and heartburn.

17. Oranges

Oranges are high in vitamin C, which can boost your immune system and help with overall well-being. In addition, oranges contain more vitamin C. which has the same amount of this nutrient as milk. Menstrual discomfort and cramps may be lessened by eating a few oranges each day. 

Some Foods to Avoid During Menstruation

1. Caffeine

Caffeine can worsen anxiety, and breast tenderness, and disrupt sleep patterns. 

2. Sugary Snacks:

Sugary snacks can cause blood sugar spikes and crashes, leading to mood swings and increased cravings. 

3. Spicy Meals

Spicy meals often cause upset stomachs in many people, resulting in diarrhea, stomach discomfort, and sometimes nausea. It could be better to stay away from spicy meals during your period if your stomach finds them difficult to handle or if you’re not used to consuming them.

4. Dairy:

Some women may find that dairy products worsen bloating and cramps, so it’s worth trying dairy alternatives like almond or soy milk. 

5. Salty Foods:

Excessive salt can lead to water retention, making bloating worse, so try to minimize salty snacks. 

6. Processed Foods:

Highly processed foods often contain additives and preservatives that can worsen PMS symptoms. 

7. Alcohol

Alcohol can dehydrate the body and exacerbate mood swings, so it’s best to limit your alcohol intake. 

Conclusion:

Your diet plays a significant role in managing menstrual symptoms. By incorporating the recommended foods and avoiding those that can worsen your discomfort, you can make your period more manageable and even find relief from some of the most bothersome symptoms. Remember that everyone’s body is different, so it’s essential to listen to your own needs and adjust your diet accordingly to support your well-being during menstruation.

read also;

• 15 Natural Foods To Eat If You Want A Bigger Backside
• 8 Efficient Ways to Lose Weight Naturally.