These Are The Foods You Must Eat When You Are On Your Period

These foods will relieve cramps and menstrual discomfort.

Not all women have the same menstrual symptoms. Some have more colic, others less, others headaches, and others extreme tiredness. But we should all eat a specific and adequate diet to avoid all those annoyances that come once a month.

During the menstrual period, and even more so in the first two or three days, many women experience changes of all kinds: swelling of the legs, fluid retention, colic in the area of ​​the ovaries, headache and sudden fluctuations in mood. Hormones are the cause of all this. But since nature is wise, it puts at our disposal a series of foods that thanks to its beneficial properties we can cope with these ailments.

Physical changes

Before delving into the foods that are good for us during the menstrual period, it is important to know what are the physical changes that originate during the cycle and how they affect the body. According to the Feminist Women’s Health Center site, all women without exception experience a series of physical changes that alter their appearance and mood. Those changes are:

  • Tired eyes

  • Dry skin and lips

  • Irritated skin in the intimate area

  • Swollen and sore feet

  • Dry and dull hair

  • Brittle and brittle nails

Coping with changes

Many women choose to take pain relievers at the slightest pain or discomfort. Yes, it is a valid and easy way out when the pains afflict and you must continue your day normally. But there is a way to reduce and prevent all the discomfort that occurs in the menstrual cycle, and that way is through diet.

A few days ago when I was on my period I noticed that I was really upset and bloated, and I started searching the internet for what foods I could eat to make myself feel better, since I had read somewhere a while ago that a diet high in fat and sugars is harmful during menstrual days. For example, some of the foods to avoid are fried foods, processed foods, sugar, and caffeine. And if it can’t be avoided, at least reduce your consumption.

According to the Better with Health site, there are a series of specific foods that will help us to go through the menstrual period with the least possible discomfort.

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All legumes in general (beans, lentils, etc.) have the power to reduce constipation problems due to their high fiber content. It is an excellent option to add to any of your meals, as it reduces cramps and reduces swelling caused by fluid retention.


Many vegetables are rich in calcium, magnesium and potassium, which have the property of preventing menstrual cramps and also improve mood and mood. In addition, the vitamin K present in many vegetables prevents excessive bleeding by regulating blood clotting. These properties make vegetables essential in the diet during the period.

Omega 3 acids

Salmon, walnuts and flax seeds are three of the foods that have the most Omega 3 and this substance is essential to minimize menstrual pain, since they minimize the effect of prostaglandins, one of the causes of menstrual cramps.


Pineapple or pineapple is an ally of women in their period because, in addition to its great supply of fibers and vitamins, it contains a substance called bromelain that would help relax muscles and prevent uterine cramps.


Tea has beneficial properties everywhere. And there are teas of all kinds and for any ailment. Although black tea is not recommended for its high caffeine content, it is good to opt for herbal teas such as ginger or chamomile. Ginger tea can relieve nausea and bloating, and chamomile tea also contains properties that relieve muscle spasms.


Drinking plenty of fluids a day can reduce fluid retention that occurs during menstruation. If you do not drink enough fluid, the body will begin to retain more and cramps can also occur. If you are not one of the people who drink too much liquid, a good trick is to always have a small bottle of water on hand that you take in small sips and refill during the day. At the end of the day you will have had a few bottles.


Yogurt is an extremely healthy food thanks to the cultivation of live bacteria that benefit the intestinal flora, regulating digestion and reducing constipation, and its great supply of calcium can alleviate discomfort and colic.

A healthy and balanced diet will always bring health benefits, but choosing the right foods for our “difficult” days will fill us with vitality and above all good spirits. And you, do you follow any special diet during your menstrual cycle?

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