During your period, your body goes through various changes and hormonal fluctuations, which can lead to a range of physical and emotional symptoms. These menstrual symptoms can include bloating, cramps, headaches, fatigue, mood swings, and food cravings (1).
While there are certain foods that can help alleviate these symptoms, there are also some that can make them worse. Consuming certain foods during your period can aggravate bloating, cramps and mood swings. Therefore, it’s important to be mindful of what you eat during this time of the month.
Here are 8 foods you should avoid eating during your period, and many more that are worth considering.
Ultra-processed, non-nutritious foods that don’t provide any real nourishment are those you need to avoid during your period. These foods tend to be high in unhealthy fats, sugar, and salt, which can contribute to inflammation and water retention in the body.
Here are the top 8 foods you should avoid during your period:
1. High-Sodium Foods
Hormonal fluctuations can play tricks on your taste buds and your brain, making you yearn for salty, crunchy snacks (2). These snacks contain 500-800 mg of sodium per serving, and the recommended daily sodium intake for adults is less than 2,300 milligrams per day (3). The numbers can quickly add up throughout the day.
Unfortunately, this comes with a host of issues during your period. Excess salt can cause your body to retain water, which can lead to increased bloating and swelling.
Studies have shown that high-salt diets can worsen PMS symptoms and negatively impact general well-being (4).
Notable health authorities, including the American Heart Association, recommend limiting sodium intake for your heart health and to reduce bloating and overall discomfort (5).
So, while reaching for that bag of crisps may seem tempting, it could leave you feeling even more uncomfortable.
Here are some examples of excessively salty foods you might want to steer clear of:
But don’t worry, you can still satisfy your salty cravings in healthier ways. Opt for natural sources of sodium such as olives or seaweed or add a dash of salt to mineral-rich foods such as avocado and leafy greens.
In our Craving Salt Before Your Period article, we discuss why some women experience intense salt cravings before their periods and what they can do about it.
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2. High-Sugar Foods
As with salty foods, sugary treats can be tempting during your period. There’s actually a scientific reason why you may crave sugar during this time. As estrogen levels drop, serotonin (a feel-good hormone) levels also decrease, which can lead to increased cravings for carbohydrates and sweet foods (6).
However, consuming too much sugar can have negative effects on your body and worsen menstrual symptoms. High-sugar diets have been linked to inflammation in the body (7), which can contribute to bloating, cramps, headaches, and fatigue.
In addition, sugary treats can cause a spike in blood sugar levels followed by a crash, which can leave you feeling even more fatigued and irritable.
Here are some examples of excessively sugary foods to avoid during your period:
If you need a sweet treat during your period, opt for natural sources of sugar such as fresh fruits or dark chocolate.
Dark chocolate is actually rich in antioxidants and magnesium, which can help alleviate PMS symptoms (8). Fresh fruits also provide essential vitamins and minerals that can help support your overall health during menstruation (9).
If you choose to snack on a sugary treat, make sure you do so in moderation and balance it out with a healthy, well-rounded diet. The best junk food to eat while on your period is no junk food at all, but if you do give in to your cravings, do so mindfully.
In a previous blog post, Can You Eat Ice Cream on Your Period, we discussed the effects of ice cream on menstrual health and provided healthier alternatives for satisfying your sweet tooth.
3. High-Fat Foods
While healthy fats are an essential part of a balanced diet, consuming too much unhealthy fat during your period can worsen symptoms such as bloating and cramps. These high-fat foods take longer to digest (10) and can make you feel sluggish and uncomfortable.
In addition, some high-fat foods contain arachidonic acid (AA), which can increase the production of prostaglandins (11) – hormone-like substances that cause inflammation and pain during menstruation (12).
Here are some examples of high-fat foods to avoid during your period:
Try to limit your intake of these high-fat foods during your period and opt for healthier sources of fats such as avocados, nuts, seeds, and fatty fish. These healthy fats can actually help reduce inflammation, (13) thereby supporting overall menstrual health.
Read more: Dark Meditation: Cultivating A Sense Of Light In A Pitch Black Room
4. Excessively Spicy Foods
While spicy foods may not directly worsen menstrual symptoms, they can cause gastrointestinal discomfort and aggravate existing stomach issues. During your period, hormone levels can also affect your digestion, which can make it more sensitive to certain foods (14).
Spicy foods contain compounds that can irritate the digestive tract in some people and lead to abdominal cramps and diarrhea when consumed in large amounts (15). In addition, consuming too much spice can increase body heat, which is already elevated during the luteal phase of the menstrual cycle (16).
If you typically enjoy spicy food, try opting for milder options such as mild curries or dishes without added hot sauces or peppers. Individual tolerance for spice can vary, so listen to your body and adjust your intake accordingly.
5. Caffeinated Beverages
Coffee, tea, and energy drinks are commonly consumed by many people to stay alert and energized throughout the day. However, during your period, it’s best to limit your caffeine intake or avoid it altogether.
Research has shown that caffeine can worsen PMS symptoms (17). Caffeine can also disrupt sleep patterns, leading to fatigue and mood swings (18).
Another reason to limit caffeine during your period is that it acts as a diuretic (19), causing your body to lose water and potentially exacerbating bloating and cramps.
If you need a boost of energy, opt for:
6. Alcoholic Beverages
While alcohol may seem like a good way to relax and unwind during your period, it’s best to avoid or limit its consumption.
Research on whether drinking during menstruation worsens symptoms is limited, but alcohol can have negative effects on your body and overall well-being (20).
Alcohol acts as a depressant, which can worsen mood swings and irritability. It can also disrupt sleep, leading to fatigue and headaches (20).
In addition, alcohol consumption may worsen cravings for unhealthy foods and contribute to bloating (21).
If you choose to drink during your period, do so in moderation and make sure you balance it out with a healthy diet and plenty of hydration.
7. Prostaglandin-Producing Foods
Prostaglandins are hormone-like substances that contribute to menstrual cramps and inflammation in the body (11) (12). Some foods can increase the production of prostaglandins, making period symptoms worse.
Foods that are high in arachidonic acid (a precursor to prostaglandins) (11) include:
To ease cramping and discomfort during your period, try opting for plant-based proteins such as beans, lentils, and tofu. These options also provide essential nutrients and help support overall health during menstruation.
8. Foods You’re Allergic to
It’s always important to avoid foods you have allergies or intolerances to, particularly during your period.
Consuming foods that cause allergic reactions can lead to increased inflammation in the body and worsen menstrual symptoms such as bloating, cramps, and headaches.
Be mindful of your food choices and if you experience any adverse reactions, it may be best to avoid those foods altogether. Consult a healthcare professional if necessary.
If you’re curious about the safety of Fasting While On Period, check out our previous article.
The best period comfort foods are whole, nutritious options that can help alleviate PMS symptoms and support overall health. Some great choices include:
Green leafy greens such as spinach, kale, and Swiss chard are rich in vitamins and minerals such as calcium that can help reduce the physical symptoms of PMS (22).
A great way to incorporate these greens into your diet is to add them to smoothies or soups or prepare them as a side dish with your meals.
Fatty fish such as salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids. These healthy fats can help reduce inflammation in the body over time and improve symptoms such as bloating and cramps (13).
Furthermore, fatty fish contains vitamin D, which can help improve mood and alleviate PMS-related depression and anxiety (23).
Fruits such as bananas, berries, and citrus fruits are packed with essential vitamins and minerals that can help reduce bloating and cramping during your period. They also provide natural sugars for energy and support overall health with their high antioxidant content (9).
Try incorporating fresh fruits into smoothies or oatmeal or have them as a healthy snack option throughout the day.
You may have heard that there are some fruits to avoid during your period, such as pineapple and papaya, as they contain enzymes that may stimulate uterine contractions, but the amount of these enzymes in fruits is minimal (24) (25). However, more research is needed to confirm their effects.
If you enjoy these fruits and don’t experience any adverse reactions, there’s no need to avoid them during your period.
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Whole grains such as quinoa, brown rice, and oats are excellent sources of complex carbohydrates that provide sustained energy. These foods can also help regulate blood sugar levels and reduce PMS-related cravings for unhealthy foods (22).
Furthermore, whole grains are rich in fiber, which can alleviate constipation (26) that may occur during menstruation.
Dark chocolate contains high levels of antioxidants and magnesium, which can help reduce inflammation and improve mood during your period (27). It also provides a boost of natural energy without the added sugars found in processed sweets.
Choose dark chocolate with at least 70% cocoa to reap its benefits, and enjoy it as an occasional sweet treat during your period.
Read more: Why Am I So Tired on My Period? 7 Possible Reasons and Self-Care Tips
You shouldn’t let your period hold you back from living your life, but it’s important to listen to your body and avoid overexerting yourself. During menstruation, it’s best to steer clear of:
While exercise can help alleviate PMS symptoms and improve mood, high-intensity workouts may be too much for your body during menstruation.
Excessive physical activity can cause inflammation, potentially worsening menstrual symptoms (28).
Instead, opt for low-impact exercises such as yoga, walking, or swimming during your period. Make sure you listen to your body and take breaks when needed.
Wearing tight clothing, particularly around your waist and abdomen, may restrict blood flow and cause discomfort during menstruation. It can also worsen bloating and cramping.
Choose loose or well-fitting clothes made from breathable fabrics to help you feel more comfortable during your period.
Skipping meals can cause low energy levels and lead to overeating or choosing unhealthy foods when hunger strikes. It’s essential to fuel your body with balanced meals throughout the day, particularly during menstruation.
Listen to your cravings and opt for healthy options such as those mentioned above instead of indulging in processed snacks or fast food.
Stress can exacerbate PMS symptoms and make your period more uncomfortable (29). It’s important to practice stress-management techniques such as meditation, deep breathing, or yoga during menstruation.
Take some time for self-care and prioritize rest and relaxation to help your body cope with the hormonal changes that occur during your period.
You can eat eggs when you’re on your period, as long as you’re not allergic to them. Eggs are a great source of protein and provide essential nutrients such as iron and vitamin D (30) that may be depleted during menstruation. However, some individuals may experience digestive discomfort or worsened PMS symptoms from consuming eggs. If this is the case for you, it’s best to avoid them during your period or consult a healthcare professional for guidance. It’s not possible to end your period in just two days; the duration of a menstrual cycle varies for each person and typically lasts between 2 and 7 days (31). However, there are some natural ways you can alleviate PMS symptoms and make yourself comfortable during the duration of your period, such as by following a healthy diet, exercising regularly, and managing your stress levels. If you experience prolonged or heavy periods, it’s best to consult a healthcare professional for proper evaluation and treatment options. You can drink milk on your period, especially if you enjoy it and are not lactose intolerant. Milk is an excellent source of calcium and can help support menstrual health (22). Some individuals may experience bloating or cramping from consuming dairy products during their period, in which case, it’s best to limit or avoid them. Consult a healthcare professional to get personalized dietary recommendations. Leafy greens such as spinach, kale, and broccoli are great options to include in a young person’s diet during her first period. These foods are rich in iron, which is vital for replenishing the blood that is lost during menstruation (32). In addition, encourage the consumption of whole grains, fresh fruits, and lean proteins such as chicken or fish to provide essential nutrients and support overall health. Remember to listen to your adolescent’s cravings and let them have occasional treats too!Frequently Asked Questions
Can I eat eggs on my period?
How can I end my period in 2 days?
Can I drink milk on my period?
What are good foods for your first period?
There are no specific “good” or “bad” foods for menstruation, but being mindful of what you eat can help alleviate symptoms and support overall health during this time. You should aim for a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources.
Avoiding or limiting excessive consumption of salty, sugary, and spicy foods and caffeinated and alcoholic beverages can also contribute to a more comfortable period experience.
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