For women, healthy eating during periods is essential. On average, women experience menstruation for around seven years of their lives. That demonstrates the importance and influence of menstrual cycles on a woman’s life.

Regular menstrual cramps and agony may make it difficult to function normally and also affect one's mood. Menstrual pain negatively affects a person's ability to function efficiently, their attitude, and a variety of other aspects. The foods that one eats have an impact on menstrual pain in addition to one's exercise regimen and lifestyle.

Period Foods: Nutrients to include during your menstrual cycle

A number of stereotypes are frequently associated with periods, including feeling lethargic, sobbing, eating chocolate, and a general need for comfort. The key to truly feeling your best may lie in providing your body with the nutrition it requires during menstruation.

Nutrients are beneficial to your body. This is because your hormones and what you consume are closely intertwined. Hence, the importance of healthy eating during period can not be understated. Let’s learn a little more about period foods in detail.

Dealing With Period Cravings

In order to influence hormone production and secretion, nutrients from the diet directly affect the gut and the brain system. Your diet during periods, how much you eat, and how frequently you eat all have an impact on the health of your hormones as well.

Period cravings are totally normal and natural. However, munching on anything could keep you from achieving your health goals. Swapping out what you crave during your periods for healthier alternatives can help your body get what it needs without making you feel worse. Here’s a few options of food to eat during period and their associated nutrients.

Food To Stock Up On Around Period Time

Focus on foods containing the following nutrients during your menstrual cycle:-

  1. Beans (Iron): - Beans are a rich source of iron and an excellent option for period time foods. Consuming beans is crucial for the healthy production of haemoglobin, a red blood cell protein that transports oxygen throughout the body. Iron is necessary for hormone synthesis, cellular health, brain development, and growth. 
  2. Cashew (Vitamin B12): - Vitamin B12 is found in abundance in cashews. It is crucial for maintaining hormone balance, as evidenced by the fact that many diseases linked to hormone imbalances are also linked to vitamin B12 deficiencies. Without enough vitamin B12, your overall health is fundamentally weakened. For females who have frequent or lengthy periods, these minerals are especially critical. Moreover, vitamins B2, B6, and B12 can have an adverse effect on reproductive outcomes through altering reproductive hormones.
  3. Avocados (Magnesium): - When it comes to choosing the best food during periods, avocados are an excellent pick. They are filled with the goodness of magnesium and lessen dysmenorrhea, aiding in relaxing the uterine smooth muscles (menstrual cramp). The diet can include chocolates, nuts, flaxseeds, pumpkin seeds, and green leafy vegetables.
  4. Seafood & pulses (Zinc): - As a cofactor for oestrogen and progesterone receptors, zinc is employed to deal with menstrual cramps and discomfort. Both of which could be reduced by the ingestion of zinc. There’s plenty of zinc found in seafood like oysters. Other options for food to eat during period are pumpkin seeds, grains, beans, and legumes.
  5. Yoghurt (Calcium):- Yoghurt is one of the calcium-rich meals to eat on your period. The functional role of calcium in the treatment of menstrual discomfort symptoms. The nutrient relieves water retention and behavioural changes during the premenstrual phase. Calcium-rich foods include almonds, yoghurt, ragi, channa, paneer, drumsticks, and seeds.
  6. Eggs (Omega 3 Fatty Acids): -The body's inflammatory chemical, prostaglandin, which causes headaches and cramps, is counteracted by diets high in anti-inflammatory omega-3 fatty acids. Eggs are one of the major sources of Omega-3 fatty acids. However, it can also be found in fish, walnuts, flaxseeds, and soy.
  7. Popcorn (Fibre): - Popcorn is not just light and tasty but also a good source of fibre, making it a great food to eat during periods. The amounts of oestrogen are reduced when you consume fibre rich food, which considerably lessens menstrual cramps. Other fibre-rich foods include oats, whole grains, and sprouts. Therefore, limiting processed foods and incorporating nutritious foods rich in micronutrients can assist in relieving menstrual discomfort.
  8. Citrus Fruits (Folic Acid): - Citrus fruits like grapefruit, citron, and sweet orange contain plenty of citrus fruits to maintain a healthy lifestyle. This nutrient aids in overcoming anaemia and menstrual cycle maintenance.

So these were some of the best foods for menstruation. In particular, magnesium, folic acid, and iron are essential nutrients for the female body. They are crucial for the production of blood, balancing blood loss and relieving menstrual cramps.

3-Day Meal Guide

(Please note that the following is only a sample diet. We recommend you consult your doctor before altering your diet.)



Soymilk+ almond and seed mix


Steamed rice+ panner curry+  salad


2 roti + green leafy vegetable +salad




Ajwain water + upma + fruit juice


Rajma + steamed rice+ salad


Spinach paratha + garlic - tomato chutney




Milk + bowl of mix fruit


Steamed rice + besan curry with mashed -boiled potato + salad


2 dal parantha + black channa curry

saunf /ajwain water - 10 mins before going to bed



In conclusion, our period diet significantly affects every aspect of our health, including our menstrual cycle and symptoms. You can try a few iron rich dishes to increase your iron level, which will ultimately ease your menstrual cycle issues.

Along with the food to eat in periods, we also advise you to steer clear of several others that may be making your cramps worse. You can also give some workouts a try to see if they can ease your period cramps or affect your health during menstruation in a positive way.


  • Laanpere M, Altmae S, Stavreus-Evers A, Nilsson TK, Yngve A, Salumets A. Folate-mediated one-carbon metabolism and its effect on female fertility and pregnancy viability. Nutr Rev. 2010;68(2):99–113. [PubMed] [Google Scholar]
  • Kataoka M, Togashi K, Kido A, et al. Dysmenorrhea: evaluation with cine-mode-display MR imaging-initial experience. Radiology. 2005;235:124-131.
  • Proctor M, Farquhar C. Diagnosis and management of dysmenorrhoea. BMJ. 2006;332:1134-1138.
  • Durain D. Primary dysmenorrhea: assessment and management update. J Midwifery Womens Health. 2004;49:520-528.
  • Hendrix SL, Alexander NJ. Primary dysmenorrhea treatment with a desogestrel containing low-dose oral contraceptive. Contraception. 2002;66:393-399.
  • Turner-McGrievy GM, Wirth MD, Shivappa N, et al. Randomization to plant-based dietary approaches leads to larger short-term improvements in Dietary Inflammatory Index scores and macronutrient intake compared to diets that contain meat. Nutr Res. 2015;35:97-106.
  • Haghighatdoost F, Bellissimo N, de Zepetnek JOT, Rouhani MH. Association of vegetarian diet with inflammatory biomarkers: a systematic review and meta-analysis of observational studies. Public Health Nutr. 2017;20:2713-2721.