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March 31, 2024

The best and worst foods to eat on your period, according to a dietitian

Filed under: Fitness — Tags: — admin @ 8:03 pm

When it comes to that time of the month, our diet can play a pretty big role in how we feel.

Bloated, tired, craving sugar are all common symptoms. While the urge may be strong to grab a large fast-food meal deal, there are certainly foods that are much better choices when it comes to symptom relief.

Here are the best foods to grab and the ones to avoid to minimise the side effects of your monthly cycle.

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The best

Anything green

Whether it is a green juice, snacking on celery and cucumber or a green soup made from kale and spinach, the more nutrient rich greens you can get into your diet around your period, the better you will feel.

Light greens like kale, spinach, cucumber and celery are exceptionally rich in the nutrient potassium, which helps to rid the body of extra fluid. This makes them the perfect foods to deal with any bloating and fluid retention associated with that time of the month.

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One of the most powerful ways to naturally relieve the inflammatory effects of the menstrual cycle is to bump up your intake of foods naturally rich in Omega-3 fats like salmon, sardines, walnuts and pumpkin seeds.

Not only are these foods good for your mood, but there will be no negative impact on your tummy, comfort or digestion.

Dark chocolate

While it is normal to crave higher calorie food when your period is near, try to avoid the extra sweet milk chocolate and instead reach for dark. You will still get the sweet hit you are looking for, along with extra antioxidants and key nutrients like magnesium.

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The worst

Asian cuisine

That time of the month is certainly not the time to indulge with an Asian feast. While foods like sushi and dumplings may seem relatively light from a calorie perspective, they are exceptionally high in sodium.

A lot of the sauces common in Asian cuisine like soy sauce have a high salt content that will only add to any fluid retention you are experiencing.

Fast food

Every cell in your body may be craving fat and salt at that time of the month but if you can avoid an ultra-processed fast-food meal deal you will be saving yourself from feeling worse an hour or two later.

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Whilst these calorie-dense foods may satisfy the cravings for high fat food, they ultimately increase inflammation in the body, which will leave you feeling much worse, not better after eating them.


While it may be tempting to reach for a caffeine hit when you are feeling far from your best, avoid the cola drinks, energy drinks and even coffee if you can.

These foods will cause blood vessels to further constrict making the effect of cramps, headaches and bloating even worse.


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