The menstrual cycle occurs in four phases: menstruation, the follicular phase, ovulation, and the luteal phase. The luteal phase occurs just before menstruation, during which you might experience the side effects of hormonal fluctuation, known as PMS. After the luteal phase, assuming that pregnancy has not occurred, the next phase is menstruation, otherwise referred to as a period. This article will focus on menstruation, during which the body works hard to prepare the cycle to start again.
During your period, it’s common to crave comfort foods like ice cream, chips, and anything fried that is available, but these foods could be contributing to a more painful experience. Symptoms of your period can be exacerbated by food choices, and it is important to understand how to make healthy choices throughout your period for the best experience, however, if you can’t do so before your next period, better choices can support a better experience.
Cramps during menstrual periods occur when the blood vessels and muscles of the uterus contract, and research suggests that inflammation correlates with cramp severity. Inflammation can be caused by many factors, when it comes to food, it is important to reduce consumption of processed foods and Omega-6 fatty acids. It’s also beneficial to balance calcium, magnesium, and B vitamins to help alleviate menstrual pain.
The Reason for Cravings
Food cravings during menstruation happen because of fluctuating hormone levels, and the body can desire snack foods as a way of increasing short-term energy. In the luteal phase, your body thickens the uterine lining and progesterone peaks.
Increased progesterone can increase insulin resistance or glucose intolerance, making the body more likely to crave sugar and high calorie foods.
Take a Break from Guilty Pleasures
During menstruation, consider lowering your consumption of animal fats, salt, meat, sugar, and caffeine. In general, these are foods to enjoy in moderation.
Cutting out salt can help reduce breast swelling and pain, fluid retention, and bloating, while lowering your caffeine intake can reduce menstrual cramps, support better sleep, and help with irritability.
Do your best to avoid fats such as butter, cream, bacon, and potato chips.
Support Your Body
It can be tempting to grab quick, store-bought treats, but there are ways to satisfy cravings without causing more pain! Foods like trail mix, smoothies, fruit and yogurt, and dark chocolate are great snacks with complex carbohydrates, which satisfy the body’s need for fuel.
When making baked goods at home, substitutes can be made with bananas and applesauce, which can serve as good swaps for oils. Cooking during your period can feel like an absolute nightmare, so it’s best to prepare nutrient-dense foods in easier ways, including smoothies, one-pot meals, and sheet pan dinners.
Vitamins and minerals can help the body in unique ways for menstruation. They can support the bodily processes, minimize cramping and other side effects, and aid your body in recovering and maintaining balance.
OMEGA-3
Saturated fats that are considered highly anti-inflammatory and can reduce period pain. Healthy fats like omega-3 also support the body’s energy levels, which is essential to menstruation. Sources of Omega-3 include whole grains, fish, hemp and chia seeds, and pasture-raised eggs.
Iron
The body loses iron through blood loss, which may cause energy levels to dip. Iron-rich foods are essential to reaching your body’s needs, and some sources of iron actually overlap with sources of omega-3. Options for sustaining iron-levels include fish, lean meats, tofu, and legumes.
Vitamin C
Vitamin C supports iron absorption, especially when relying on plant-based sources. Sources of vitamin C include fruit and vegetables, like dark colored berries, citrus, bell peppers, and leafy greens.
Calcium
Calcium
Calcium-rich foods are also important in supporting menstruation and can be found in sources like nuts, fish with bones, tofu, and low-fat dairy.
B Vitamins
B Vitamins support progesterone production, which reduces symptoms of PMS, and work to keep blood sugar levels stable, support energy levels, and reduce cramps. Some sources include wild rice, poultry, mushrooms, kidney beans, and cottage cheese.
Magnesium
Magnesium is beneficial for reducing menstrual cramping and improving mood. Magnesium glycinate can be found in pumpkin seeds and walnuts, as well as dark chocolate, which has 64 milligrams (mg) of magnesium per ounce.
The Period Friendly Grocery List
| Fruits and Vegetables | Meats & Fish | Pantry Staples |
|---|---|---|
| Avocados Berries Broccoli Brussels Sprouts Carrots Olives Sweet Potatoes Apple Dates Pears Peaches Grapes Garlic Ginger Cauliflower Cabbage Dark Greens | Grass-fed Beef Chicken Salmon White Fish Turkey | Nuts, Seeds & Legumes Beans Pumpkin Seeds Walnuts Grains Lentils Oats Brown Rice Quinoa Sweets Dark Chocolate |
Sources
Bautista-Fryer, C. (2023, April 12). What to eat during your period: Foods that help reduce cramps and foods to avoid. NewYork-Presbyterian. https://healthmatters.nyp.org/what-to-eat-during-your-period-foods-that-help-reduce-cramps-and-foods-to-avoid/
Chambers, L. (2023, December 19). The best menstrual phase foods, recipes + tips for hormone balance. So Fresh N So Green. https://sofreshnsogreen.com/recipes/menstrual-phase-foods/
Santilli, M. (2023, January 6). The best foods to eat on your period to fight cramps, fatigue, and more. HUM Nutrition Blog. https://www.humnutrition.com/blog/what-to-eat-on-your-period/
The Royal Women’s Hospital. (n.d.). Exercise, diet & periods. https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods
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