The Best Foods to Eat While on Your Period, Plus Some to Avoid

Cramps, bloating, and feeling tired during your period isn’t something that many women look forward to. Fortunately, things like heating pads, warm baths, and medications can offer some relief. But there’s an often overlooked ally right on your plate. Did you know that the foods you eat could be the secret to feeling more comfortable during your period? 

Knowing the essential nutrients that support your body and paying attention to what you eat during your period can make a difference in how you feel. 

Here are 10 essential nutrients and the foods that can relieve common symptoms associated with your menstrual cycle (plus a few to avoid). Adding these 10 nutrients to your diet can help keep some of the bothersome period symptoms at bay. They can make you feel more balanced, energized, and comfortable throughout your cycle.

1. Iron

When you’re on your period, you naturally experience some blood loss. For some people with heavy periods, the blood loss can make you feel tired or weak, or in severe cases lead to iron-deficiency anemia. Eating iron-rich foods can help boost your energy.

Foods you can eat that are high in iron include: 

• Spinach

• Red meat

• Lentils

• Fortified cereals

• Pumpkin seeds

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2. Magnesium

Magnesium relaxes your muscles and balances fluids. This can improve cramps, boost your mood, and reduce bloating. It also supports healthy sleep patterns and helps regulate blood sugar levels, which can stabilize mood changes and reduce fatigue during your period.

Foods you can eat that are high in magnesium include:

• Dark chocolate

• Almonds

• Avocados

• Bananas

• Leafy greens

3. Omega-3 fatty acids

Healthy fats can lower inflammation, helping to ease period cramps and pelvic discomfort. Omega-3 foods added to the diet may also help regulate the menstrual cycle by reducing serum testosterone levels.

Foods you can eat that are high in omega-3 fatty acids include: 

• Fatty fish (like salmon, mackerel, and sardines)

• Chia seeds

• Walnuts

• Flaxseeds

• Tofu

• Edamame

4. Vitamin B6

Vitamin B6 can regulate mood changes and reduce irritability. It increases the production of “feel-good” brain chemicals, such as serotonin. Vitamin B6 can also alleviate bloating and discomfort during your period by helping to balance estrogen.

Foods you can eat that are high in vitamin B6:

• Bananas

• Chicken

• Potatoes

• Oatmeal

• Sunflower seeds

5. Calcium

Calcium reduces muscle cramps, mood changes, and fatigue by supporting nerve and muscle function. Adequate calcium intake has been linked to helping relieve other premenstrual syndrome symptoms (PMS), including reduced water retention and breast tenderness.

Foods you can eat that are high in calcium include:

• Yogurt

• Milk

• Cheese

• Kale

• Fortified plant-based milks

6. Vitamin D

Vitamin D helps your body absorb calcium better and may lower the severity of cramps. This could help you limit the use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen. It may also support mood regulation, keeping you from experiencing extreme highs and lows while on your period. 

Foods you can eat that are high in vitamin D include: 

• Fatty fish

• Fortified dairy products (like cottage cheese and Greek yogurt)

• Eggs

• Cereals fortified with vitamin D and calcium

7. Fiber

Fiber aids your body in digestion and can reduce common period symptoms like bloating and constipation. It also helps regulate blood sugar levels, preventing energy crashes and mood changes throughout your cycle.

Foods you can eat that are high in fiber include: 

• Fruits 

• Vegetables

• Whole grains (like brown rice, oats, and quinoa)

• Beans

8. Water

Staying hydrated reduces bloating, relieves headaches, and prevents fatigue. It can also affect how well your muscles — including your uterus — are getting the oxygen and nutrients they need. This can help to reduce cramps and improve overall comfort during your period.

Foods you can eat that are water-rich include: 

• Cucumbers

• Oranges

• Watermelon

• Lettuce

9. Zinc

Zinc relaxes the uterus and lowers inflammation, which helps to reduce cramps. This essential mineral also aids in wound healing and skin health, potentially preventing hormonal breakouts.

Foods you can eat that are high in zinc include:  

• Chickpeas

• Cashews

• Whole grains

• Dark chocolate

• Red meat

10. Vitamin E

Vitamin E improves menstrual cramps and breast tenderness. It does this by decreasing inflammation and balancing hormone levels.

Foods you can eat that are high in vitamin E include:

• Sunflower seeds

• Almonds

• Spinach

• Avocados

• Olive oil

Food to avoid while on your period

Some foods can comfort you during your period, but others can actually worsen your symptoms. Steering clear of these foods can make that time of the month a little more manageable. By making mindful choices, you can ease symptoms of PMS and support your mood, energy levels, and overall comfort.

Here’s a list of foods to watch out for during your menstrual period and how they affect your body. 

Salty foods 

Salty food can cause your body to hold onto water, leading to bloating and puffiness.

Foods to avoid that are high in salt include:

• Chips

• Fast food

• Canned soups

• Processed snacks (like potato chips, crackers, and instant noodles)

Sugary foods

Eating too much sugar can lead to changes in mood and energy crashes. It can also increase inflammation, making cramps more severe.

Foods to avoid that are high in sugar include: 

• Candy

• Cookies

• Cakes

• Sugary cereals

• Soda

Caffeinated drinks

Excessive caffeine can lead to dehydration. This makes your uterine muscles less flexible and cramps more painful. It can also cause narrowing of blood vessels, triggering pelvic pain and headaches.

Foods to avoid that are high in caffeine include: 

• Coffee

• Energy drinks

• Soda

• Certain teas

Fatty and fried foods

These foods can increase inflammation and cause digestive issues, like bloating and discomfort. Additionally, they can disrupt hormonal balance. 

Foods to avoid that are high in fat include: 

• French fries

• Fried chicken

• Pizza

• Greasy burgers

Dairy (high fat)

While dairy is a great source of calcium, too much (especially high-fat varieties) can cause bloating in some women. 

Foods to avoid that contain high-fat dairy include:

• Whole milk

• Cheese

• Full-fat yogurt

• Ice cream 

Red meat

Eating red meat can increase your level of prostaglandins. These compounds can trigger inflammation and intensify cramps. Opting for lean proteins or plant-based alternatives may help reduce discomfort.

Foods to avoid include: 

• Beef

• Pork

• Sausages

• Processed meats (like hot dogs and deli meats)

Carbonated drinks

Fizzy drinks can cause gas and bloating, making you feel more uncomfortable. They may also contribute to dehydration and worsen period symptoms like cramps and fatigue due to their high-sugar or artificial sweetener content.

Drinks to avoid that are high in carbonization include: 

• Soda

• Sparkling water

• Carbonated juices

• Tonic water 

Alcohol

Drinking alcohol during your menstrual cycle can result in dehydration. It can also intensify mood changes and disrupt sleep. Additionally, alcohol dilates blood vessels, potentially resulting in heavier periods.

Alcohol beverages to avoid (or limit) include: 

• Beer

• Wine

• Cocktails (like margaritas, mojitos, and cosmopolitans)

• Hard liquor (like vodka, whiskey, rum, tequila, and brandy)

Artificial sweeteners

Artificial sweeteners can cause digestive issues, like bloating and gas, in some people. Additionally, they may trigger cravings for sweeter foods raising the potential for changes in mood and energy crashes.

Foods to avoid that contain artificial sweeteners include: 

• Diet soda

• Sugar-free gum

• Sugar-free candies

Spicy foods

Spicy foods contain capsaicin, which can upset your stomach. It can cause indigestion and may even lead to diarrhea. This can make period discomfort worse.

Foods to avoid that are spicy include: 

• Hot sauces

• Spicy chips

• Chili peppers

• Jalapeños 

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Written by:

Bernadette Anderson, MD, MPH

A native of Saginaw, Michigan, Dr. Bernadette earned an undergraduate degree in psychology from the University of Michigan, Ann Arbor. She completed a master's degree in public health at the University of California, Berkeley, and a doctorate of medicine from the Medical College of Ohio.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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