Do you notice that your appetite changes during your periods? Do you crave sugar or comfort foods more, or do certain foods leave you feeling more bloated than usual? You're not alone. Your body goes through a whole process during menstruation, and diet can play an important role in helping you get through it better.
Before we go any further, an important clarification: this article was not written by a nutritionist. What is shared here is based on readings, accessible resources, and personal experiences. This article is in no way a substitute for professional advice. If you have any special needs, food sensitivities, or health conditions, do not hesitate to consult a nutritionist or healthcare professional.
That said, certain foods can boost your energy, reduce discomfort, and make your periods a little smoother. In this article, you'll find simple, accessible, and pressure-free suggestions for better nourishing your body during your cycle.
Ready to discover what could help you experience your periods differently, one bite at a time? Read on!
1. Why can diet affect your menstrual comfort?
Your menstrual cycle is influenced by hormonal fluctuations that affect more than just your uterus. Your energy levels, mood, digestion, and even your skin can react differently during different phases of your cycle .
During your periods, your body is working hard: flushing, regenerating, and trying to restore its balance. Providing it with nutrients that support it can:
- Help reduce cramps - Soothe bloating - Prevent fatigue - Stabilize your mood
The idea is not to follow a strict diet, but to listen to your body and offer it what makes it feel good, with kindness.
2. Foods to eat during your periods (and why)
Here are some foods you might want to incorporate or prioritize during your periods, and why:
Iron: to support your energy
During your periods, you lose blood and therefore iron. To prevent fatigue and support your energy, focus on:
- Lentils, chickpeas
- Pumpkin seeds
- Spinach, kale
- Dried apricots
- Unsweetened cocoa powder
Tip: Eat these foods with a source of vitamin C (like a squeeze of lemon or bell peppers) to promote iron absorption.
Magnesium: to relax your muscles
Magnesium is known to relieve cramps and stress. You can find it in:
- Dark chocolate (yum!)
- Bananas
- Almonds, cashews
- Lawyer
- Legumes
Anti-inflammatory foods: to soothe pain
Certain foods can help reduce inflammation and therefore relieve menstrual pain:
- Fresh ginger
- Turmeric
- Small fruits (blueberries, raspberries, blackberries)
- Salmon or other oily fish
- Extra virgin olive oil
Hydration: to regulate everything
Drinking enough water or herbal teas helps reduce water retention, aid digestion and relieve pain.
- Water at room temperature
- Chamomile tea (calming)
- Ginger herbal tea (anti-nausea, anti-cramp)
- Raspberry leaf tea (often used for menstrual pain)
- Matcha tea (anti-inflammatory)
Complex carbohydrates: for your energy and mood
Your body needs fuel, especially when your energy levels are low. Choose complex carbohydrates, which release their energy slowly:
- Oats
- Sweet potato
- Brown rice
- Quinoa
- Wholemeal bread
3. Foods to eat in moderation, listening to your body
No food is inherently "bad," but some can exacerbate discomfort in some people. The important thing is to observe how you feel.
Here are some foods to watch out for if you notice more pain or irritability after eating them:
- Caffeine : May increase anxiety or muscle tension.
- Salty foods : Can promote water retention and bloating.
- Refined sugars : Can cause mood or blood sugar spikes.
- Alcohol : Disrupts the hormonal system and can increase pain.
Again, no need for prohibitions, just a little awareness and gentleness.
4. Listen to your cravings and make peace with your appetite
During your periods, your appetite may increase, and this is completely normal. Your body is working and requires more energy. Craving chocolate or larger meals is natural.
This isn't the time to restrict or judge yourself. The important thing is to choose foods that make you feel good, physically and emotionally. You can definitely combine comfort and nutrition, like:
- A bowl of oatmeal with melted dark chocolate and berries
- A whole-wheat toast with almond butter and banana slices
- A nourishing soup with vegetables and legumes
Your body deserves to be nourished with kindness, not guilt.
5. Bonus: Some ideas for sweet periods snacks
Need a little boost or a comforting snack? Here are some simple and effective ideas:
- Banana, cocoa and plant-based milk smoothie
- Energy balls with dates, seeds (chia, flax, hemp) and dark chocolate
- Plant-based yogurt + chia seeds + cinnamon
- Wholemeal toast + hummus + cucumber
- Homemade applesauce + toasted oats
In conclusion, your diet won't solve everything during your periods, but it can play a gentle role and improve your comfort. The idea isn't to have a "perfect" diet (that doesn't exist anyway), but to learn to nourish yourself with listening and intention.
Experiment, observe, adjust, and above all, be patient with yourself. Your body changes, your cycle fluctuates, and you deserve to be with it with kindness.
Do you have a favorite food during your periods? Or a tip that helps you feel better? Share it with us on social media!
And if you want an ally that's as comfortable as it is practical during your periods, discover our disc-style menstrual cup , designed to offer you ease and freedom throughout your periods.