Menstruation: Foods to eat and avoid to make you feel better during your Period



Every month, every woman experiences uncomfortable symptoms during their menstruation such as menstrual pains, headache, nausea and mood swing etc. Menstrual pains occurs when the cells that forms the uterine (also known as endometrial cells) begin to break down and release large number of inflammatory prostaglandins. These chemicals constrict the uterine blood arteries and cause muscle layer to contract resulting to severe cramps.

What we eat impacts everything from our physical health to mood to weight and even our period. Some food can reduce these symptoms while other may make these symptoms worst. if you are experiencing sever menstrual pains and symptoms, you need to add certain food to your diet that will help you feel better and good and avoid those that will not make you feel better.

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Menstruation is a regular discharge of blood and mucosal tissue from the inner lining of the uterus through the vagina

Menstrual cycle is a series of natural changes in hormone production and structures of the uterus and ovaries of the female reproductive system that make pregnancy possible. The ovarian cycle controls the production and release of eggs and the cyclic release of estrogen progesterone.

Food to eat during Menstruation

  1. Nuts: Nut such as almond nuts, walnut and peanuts are rich in protein, magnesium, omega-3 fatty acids can help reduce menstrual cramps.
  2. Ginger: Ginger is a house-hold spice that has various health benefits and it is considered a superfood. Ginger may also help you feel better during your period especially when you are experiencing nausea.
  3. Dark chocolate: Dark chocolate is rich in iron and magnesium. Both of these nutrient helps to reduce menstrual pains and it also help to elevate your mood.
  4. Water:  Taking a lot of water is necessary especially during your periods, staying hydrated can reduce your chances of getting dehydrated and headache a common symptom of menstruation.  Drinking a lot of water also reduce menstrual pains and bloating
  5. Turmeric: Turmeric contains anti-inflammatory properties known as curcumin it is the main active ingredient in turmeric. Curcumin helps to reduce the symptoms of menstrual pains.
  6. Flaxseed oil: Flaxseed contains omega-3 fatty acids, according to a study consuming flaxseed oil help to reduce constipation a common symptoms of menstruation. However, there is need for more research to prove these. Flaxseed oil can also help to improve digestive health.
  7. Fruits: Fruits like water melon, cucumber are great way of staying hydrated, sweet fruits like dates, pineapple, apple etc. help you curb your sugar cravings during your period. It also helps to increase your glucose level and helps you avoid refined sugar.
  8. Food rich in fiber: During menstruation a lot of women experience bloating, it is important to add fiber to your diet like chia seed, sweet potatoes, whole grains, broccoli, beans, cauliflower and legumes.
  9.  Iron rich food: When your menstrual flow is high these can lead to iron deficiency anemia in women and these can cause brain fog, tiredness, and mood swing. Eating food like leafy green, beans and nuts can help replenish you back immediately.
  10. Yoghurt: Because of the presence of yeast infection that some people experience during or after their period, probiotic rich food like yoghurt helps to nourish the good bacteria in your vagina and these helps to fight the infections. Yoghurt is also rich in calcium and magnesium

   Other food you can eat are: eggs, chamomile tea, peppermint tea, grains and oatmeal.

Food to avoid during your period

  • Avoid fatty food: Fatty-food interfere with your hormone especially during your period and it can cause inflammation and increase period pains. Avoid food like chips, pizza and burger.
  • Avoid alcohol: During your period it is important you eliminate or reduce the use of alcohol consumption. This is because the loss of blood at this time of the month lowers your blood pressure , making you feel vulnerable to alcohol. It also causes fatigue and increase menstrual flow.
  •  Processed food: Heavily processed food and other items that are made with preservatives and chemicals can cause bloating and make water retention worse. High levels of sodium are very unhealthy and can cause damage especially during your periods.
  • Coffee: Coffee contains caffeine, caffeine causes water retention in the body and these can lead to stomach bloating. it may also cause digestive issues. Reducing the amount of coffee, you take will help you reduce diarrhea during period.
  • Avoid spicy food: sometimes spicy food affects a lot of people, some people struggle with spicy food because it can cause stomach pains, diarrhea, and even nausea. If you find it difficult to tolerate spicy food, it is important you totally avoid it especially during your period.


During menstruation every month a lot of women go through discomfort but this symptom varies from women to women, some includes hormonal imbalance, stomach pain nausea etc. the kind of food you eat during this time can help you stay calm and healthy during your period.




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