When that time of the month hits, it’s totally normal to crave comfort food — the salty chips, the chocolate ice cream, the “I-deserve-this” snacks.
But here’s the deal: what you eat during your period can actually make a big difference in how you feel.
Instead of diving into junk food, choose foods that help your body balance hormones, fight fatigue, and ease cramps.

Ob/Gyn Dr. Cristina McClure explains that the best period-friendly foods are rich in iron, antioxidants, fiber, and water, while highly processed or sugary foods can make bloating and mood swings worse.

🍖 Fuel with Iron-Rich Foods

Losing blood means losing iron — which your body needs to create healthy red blood cells.
Adding iron-rich foods helps you restore your energy and beat that period fatigue.

Best picks:

• Meat & Seafood: lean beef, chicken, turkey, shrimp, eggs

• Plant-based proteins: lentils, beans, peas, tofu

• Greens & Fruits: spinach, broccoli, raisins, figs

• Seeds & Nuts: pistachios, pumpkin seeds

• Fortified options: cereals, whole-grain bread, and pasta

🍓 Load Up on Antioxidants

Antioxidants help your body fight inflammation — which means less bloating, fewer cramps, and even a better mood.

Best choices:

• Dark berries (blueberries, raspberries, cherries)

• Orange foods (apricots, grapefruit, sweet potatoes)

• Green powerhouses (broccoli, avocado, leafy greens)

• And yes — a bit of dark chocolate counts too! Just keep it in moderation.

🌾 Add Fiber to Flush Out Extra Estrogen

Fiber helps your body eliminate excess estrogen — and that’s key for easing cramps and regulating your cycle.

High-fiber heroes:

• Whole grains

• Legumes and beans

• Nuts and seeds

• Fruits like apples and pears

• Veggies like cauliflower and Swiss chard

Start slow if you’re not used to high-fiber foods — too much too soon can make you bloated.

💧 Stay Hydrated

Water is your period’s best friend. It helps reduce cramps, bloating, and fatigue.
If plain water feels boring, add lemon, mint, or cucumber slices — or eat hydrating foods like watermelon, lettuce, and tomatoes.

🚫 Foods to Avoid During Your Period

When cravings hit, these might look tempting, but they can actually make your symptoms worse:

• Sugary foods: Spike insulin and mess with your hormones.

• Salty snacks: Lead to water retention and bloating.

• Refined carbs: Can cause energy crashes and constipation.

• Caffeine & alcohol: Both can dehydrate you and worsen cramps.

🌼 Bottom Line

What you eat during your period can transform how you feel — from sluggish and bloated to balanced and energized.
So next time your period rolls in, skip the chips and reach for foods that actually care for your body.
Small swaps, big relief.