Foods That Help During Your Period

What you eat can make a real difference in how you feel during your period, and the good news is it's nothing complicated. A few helpful foods can ease cramps, calm bloating, and keep your energy steady. Here's your friendly guide to eating well during that time of the month.

Why food matters

During your period you lose a little iron through bleeding, you might get cravings, and your energy can dip. The right foods help with all of it, and they can soften cramps and bloating too.

Foods that help with cramps

• Bananas: rich in potassium and vitamin B6, which can ease cramping and puffiness. Lovely fresh, in a smoothie, or with a little peanut butter.
• Dark chocolate: contains magnesium, which relaxes muscles and lifts your mood. Look for 70% cacao or higher, a few squares is perfect.
• Ginger: a natural anti-inflammatory that can calm pain and queasiness. Try it as tea, ginger chews, or added to a stir-fry.
• Salmon and other oily fish: their omega-3 fats help reduce inflammation and cramping.

Foods for topping up iron

You lose a bit of iron during your period, so iron-rich foods are extra helpful:

• Leafy greens like spinach, kale, and broccoli. Eat them with a little vitamin C (a squeeze of lemon) to help your body soak up the iron.
• Beans and lentils such as chickpeas, lentils, and black beans, great in soups and salads.
• Red meat, if you eat it, is one of the best iron sources.
• Fortified foods like iron-fortified cereals, bread, and plant milks.

Foods for steady energy

• Complex carbohydrates for lasting energy: oats, brown rice, wholewheat bread, sweet potatoes, quinoa.
• Protein-rich foods to keep you full: eggs, yoghurt, nuts and seeds, chicken, tofu, cheese.

Foods that ease bloating

• Water-rich foods like cucumber, watermelon, celery, and strawberries.
• Foods that help with water retention like asparagus, pineapple, parsley, and lemon.

Foods for a brighter mood

• Eggs for vitamin D and B vitamins
• Nuts for healthy fats and zinc
• Yoghurt for mood-friendly probiotics
• Berries for antioxidants

Foods to go a little easier on

You don't have to cut these out, just notice how much you're having:

• Salty foods like crisps, fast food, and processed snacks can add to bloating.
• Sugary foods like sweets, fizzy drinks, and baked goods can spike and crash your energy.
• Caffeine in coffee and energy drinks can make cramps and anxious feelings worse.

Easy period-friendly meals

• Breakfast: porridge with banana and dark chocolate, or eggs with spinach on wholewheat toast.
• Lunch: a salad with chickpeas and lemon dressing, or a wrap with hummus and veg.
• Dinner: salmon with brown rice and broccoli, or a tofu-and-veg stir-fry.
• Snacks: dark chocolate and almonds, apple with peanut butter, or yoghurt with berries.

Drinks that help

• Water is the most important, aim for 8 to 10 glasses a day.
• Herbal teas like ginger, chamomile, or peppermint.
• Warm water with lemon can help with bloating.
• Smoothies are an easy way to get a lot of good stuff at once.

Remember

You don't need a perfect diet to feel better, just regular balanced meals, some iron-rich foods, plenty of water, and yes, the occasional square of dark chocolate. Listen to your body and eat what makes you feel good, Sosô's cheering you on. 💛