We know that food can be our best friend... or our worst enemy if it's not right. During menstruation, our body experiences a real hormonal roller coaster: mood swings, fatigue, cramps, irregular appetite, low energy... What if we took care of ourselves through our plates?
Here's how to eat a healthy diet during your period to help relieve menstrual symptoms , improve your energy, and improve your physical comfort throughout your menstrual cycle .
Foods to eat during menstruation
1. Increase your fiber intake
Whole grains (wholemeal bread, brown rice, wholemeal pasta) are rich in fiber. They promote good transit and reduce bloating and constipation , which are common during menstruation.
2. Focus on organic fruits and vegetables
Leafy green vegetables , citrus fruits , and red fruits like berries and blueberries are rich in vitamins and minerals . They give you energy and can reduce menstrual cramps thanks to their vitamin C content. Choose organic, especially for fruits and vegetables that you eat with the skin on.
3. Add good fats to your plate
Omega-3s are allies in calming inflammation and stabilizing mood . They are found in salmon, tuna, flax and chia seeds, walnuts, avocado, and olive oil.
4. Eat protein for energy
Proteins (eggs, chicken, tofu, fish, beans, chickpeas, etc.) regulate blood sugar levels and help you avoid energy dips or mood swings during your period.
5. Think about vitamin B6
It helps soothe premenstrual syndrome (PMS) : headaches, nausea, fatigue, etc. It is found in bananas, potatoes, nuts and seeds.
6. Recharge your magnesium
Magnesium reduces cramps and abdominal pain. It's found in green vegetables, seeds, lentils, and even 70% unsweetened dark chocolate . Good news, right?
7. Replenish your iron intake
Iron is essential for compensating for menstrual blood loss. Think about legumes, green leafy vegetables, fortified cereals… especially if you suffer from PCOS , fibroids or endometriosis .
Foods to eat in moderation
Every body is unique. The goal isn't to deprive yourself, but to better understand what feels good to you—and what makes your menstrual symptoms worse.
1. Avoid fried and fatty foods
They can increase fatigue , water retention and cramps. Be careful with fries, donuts, chips... But yes, a little cheat day is allowed! 😉
2. Cut down on caffeine
Coffee, black tea, and energy drinks can increase irritability and anxiety . Try chicory or a matcha latte , which are nice, gentler alternatives for your system.
3. Limit processed meats
Deli meats, hot dogs, and sausages are high in inflammatory additives and preservatives . Try to enjoy them occasionally, especially during your period.
In short, your menstrual diet plays a vital role in managing your hormonal well-being . By choosing anti-inflammatory, nutrient-dense foods that are cycle-friendly, you can actually relieve your periods naturally .
Listen to your body. Give it what it needs at the right time. You'll see that your cycle will never be the same again!
