Foods to eat and to avoid during your period

Proper nutrition is fundamental for both physical and mental health. The types of food we consume directly affect how our body functions. During the menstrual cycle, you experience significant hormonal changes, directly affecting your body and resulting in various symptoms and pains. This article will tell you about the importance of proper nutrition and what foods to eat and avoid during your period.

Published on:Aug 21st 2023 |Updated on:Mar 10th 2024
التغذية السليمة اثناء الدورة الشهرية

Irritating Menstrual Cycle Symptoms

  • Cramps.
  • Lower back pain.
  • Mood swings.
  • Fatigue.
  • Bloating and gas.
  • Digestive issues, which might lead to constipation or diarrhea.
  • Nausea.
  • Headaches.
  • Vomiting.
  • Anxiety and difficulty sleeping.

The Effect of Healthy Nutrition During your Period

The type of food you consume directly affects your body's health, especially during your period. Food quality during this period can alleviate symptoms and pain or worsen them. Thus, it's crucial not to indulge in specific cravings, as some foods might worsen your symptoms.

Foods Recommended During your period

Iron-Rich Foods

Women lose significant amounts of blood during their menstrual cycle, especially if they experience heavy flow due to using an IUD or for any other reason. This blood loss can result in iron deficiency, leading to symptoms like fatigue, sleep problems, headaches, and other annoying menstrual symptoms. Therefore, consuming iron-rich foods before and during the menstrual cycle is essential. Some of the most important sources of iron include leafy green vegetables like arugula and spinach, legumes, lean meats like chicken breasts, and fish.

Protein-Rich Foods

Proteins can significantly alleviate nausea and are vital for boosting energy and mood. Ensure your diet is rich in healthy proteins such as eggs, fish, yogurt, and Greek yogurt. Adding a little honey to Greek yogurt improves digestive system function and curbs sugar cravings, making it a great snack option.

Dark Chocolate

Dark chocolate, incredibly high-quality, can be a woman's secret mood enhancer. Many women and girls crave it before and during their period. Two small pieces with your morning coffee can help alleviate pain, improve mood, and boost activity.

Fruits and Vegetables

A 2018 medical study showed that women who ate a lot of fruits and vegetables experienced fewer cramps during their period. These foods are fiber-rich, promoting a healthy digestive system and reducing symptoms such as bloating, diarrhea, and constipation. Also, the vitamin C in fruits and vegetables significantly boosts energy, health, and mood.


Staying well-hydrated is one of the pillars of staying healthy, especially during your period. Drinking enough water reduces headaches and minimizes the risk of fluid retention, which can lead to bloating and temporary weight gain.

Foods to Avoid During your period

Processed Foods

These often contain artificial ingredients that can negatively impact digestive health and worsen menstrual symptoms.


While there's no need to completely give up your morning cup of coffee, limiting caffeine intake during your period is recommended. Excessive caffeine can increase anxiety, insomnia, digestive issues, and headaches.

Sugar-rich Foods

Although you will crave sugary foods during PMS and your period days, they can momentarily elevate your mood and energy levels, resulting in sudden lethargy, bloating, constipation, and nausea. Instead, satisfy these cravings with fruits, dates, and dark chocolate.

Your period is a monthly companion with you from puberty until menopause. Therefore, it's crucial to adopt a healthy lifestyle and stick to proper nutrition during your period. This ensures that this monthly visitor causes the slightest disturbance possible.



OmoomaOmooma | First Online Arabic Motherhood Training Platform

Omooma is the first Online platform offering classes in Arabic dedicated to mothers and mothers-to-be. In addition to content covering many relevant topics, women’s health, pregnancy, fertility, child’s health, and parenting. Omooma’s articles are written by medical writers, based on extensive research, and reviewed by a panel of experts who are part of the largest team of experts available in the region in all fields related to the journey of motherhood.

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