Periods are not just a monthly event — they’re a reflection of your body’s overall balance, and nutrition plays a key role in how smooth or painful that experience is.
Many women experience symptoms like cramps, fatigue, bloating, mood swings, or acne during their menstrual cycle. What’s often overlooked is that food can either ease or intensify these symptoms. The right nutrition helps regulate hormones, reduce inflammation, and support energy levels during your cycle.
So, what should your plate look like?
Iron-rich foods: Blood loss during menstruation can lead to fatigue or even anemia. Add leafy greens like spinach, methi, and amaranth, along with beetroot, pomegranate, jaggery, and dates to boost iron levels naturally.
Magnesium & zinc: These minerals help reduce cramps and improve mood. Include nuts (especially almonds and walnuts), seeds (pumpkin and sunflower), and legumes in your daily diet.
Omega-3s: Found in flaxseeds, chia seeds, walnuts, and fatty fish — these help reduce inflammation and may ease PMS symptoms.
B-complex vitamins: Found in bananas, eggs, whole grains, and dairy, they help stabilize mood swings and support hormonal balance.
Avoid: Processed, salty, or sugary foods can cause water retention, bloating, and sudden energy crashes. Caffeine may worsen anxiety and breast tenderness for some women.
Hydration is key too — sip on warm water, herbal teas (like chamomile or ginger), and coconut water to stay balanced.
Ultimately, menstrual health starts in the kitchen. Eating mindfully throughout the month — not just during your period — builds a stronger, more resilient body.
Let’s normalise talking about periods and food — because nutrition isn’t just about looks, it’s about feeling well, every day of the cycle.
-WS Team
