Foods to Eat During Your Period: 10 Friendly, Science-Backed Choices for Comfort and Energy

You can actually use food to help your body feel a bit more comfortable during your period and keep your energy steady. Choosing simple, nourishing foods can ease cramps, reduce bloating, and help you feel more balanced through the whole cycle.

Let’s look at some easy choices—iron-rich greens, omega-3 sources, probiotic foods, and hydrating picks—so you can grab what actually works for you. You’ll find snack and meal ideas that support your body without needing to overthink it.

Spinach for iron boost

Spinach is an easy way to add iron to your meals. A cup of cooked spinach gives you a solid dose of iron to help replace what you lose during your period.

Pair spinach with vitamin C foods—orange slices or bell peppers work well—to help your body absorb more iron. Toss it into salads, stir into soups, or wilt it with garlic for a quick side.

Spinach also brings magnesium and folate, which can support energy and mood. These nutrients help reduce tiredness without you reaching for sugary snacks.

If you use cast-iron pans, your spinach might pick up extra iron while cooking. Try recipes you actually enjoy so you stick with it.

Salmon rich in omega-3

Salmon can help ease cramps during your period. It’s packed with omega-3 fats that lower inflammation and may reduce those painful uterine contractions.

Try grilled, baked, or poached salmon with a side of veg. Omega-3s also support mood and joint comfort, so you might feel a bit steadier on rough days.

Aim for a few servings a week if you can swing it. When possible, pick wild-caught or responsibly farmed fish to avoid extra contaminants.

If fish isn’t your thing, flaxseed and walnuts also give you omega-3s. Pairing salmon with iron-rich greens helps replace nutrients you lose during your cycle.

Bananas to reduce bloating

Bananas are loaded with potassium, which helps balance fluids in your body. That can bring down water retention and ease the puffy feeling a lot of us get on our period.

They also have magnesium, a mineral that can relax muscles. This might help reduce mild cramping and the tight feeling that comes with bloating.

A banana is an easy snack when you feel heavy or tired. Eat it alone or add to yogurt or oatmeal for some extra fiber, which helps keep digestion moving.

If bananas bother your stomach, try other potassium-rich foods like potatoes or spinach. Small tweaks in your snacks can make your period a bit more comfortable.

Greek yogurt for probiotics

Greek yogurt offers more protein and probiotics than regular yogurt. The protein helps keep your energy steady, and probiotics can calm your gut during your period.

Probiotics are friendly bacteria that can ease bloating and gas. Eating Greek yogurt may help balance gut flora, which often shifts with hormonal changes.

Pick plain, unsweetened varieties to skip extra sugar that could make cramps or mood swings worse. If you want it sweeter, add fresh fruit or a little honey.

Greek yogurt also brings calcium and vitamin D, which support muscle and nerve function. That combo may help reduce cramp intensity for some.

If you’re lactose intolerant, try lactose-free Greek yogurt or talk to your healthcare provider about a probiotic supplement. Pay attention to how your body reacts and adjust as needed.

Ginger tea to ease cramps

Ginger tea can help reduce period cramps because it lowers inflammation that makes muscles ache. Sip a warm cup when cramping starts and you might feel some relief.

Brew fresh ginger slices or use a tea bag. Steep for 5–10 minutes, and add honey or lemon if you want.

Drink slowly and keep warm; heat also relaxes tense muscles. Two or three cups a day usually works for most folks.

Ginger is gentle and works for a lot of people, but it might not cut severe pain. If your cramps are really strong or don’t go away, talk with a healthcare provider.

Pumpkin seeds for magnesium

Pumpkin seeds are a simple, tasty way to add magnesium to your diet. Just a small handful gives you a nice boost of this mineral without much effort.

Magnesium helps your muscles relax, which can ease cramps and tension during your period. It also supports sleep and mood, both of which can feel off before or during bleeding.

Eat pumpkin seeds raw, roasted, or sprinkled on yogurt and salads. Try them as a snack with fruit or mixed into oatmeal for steady energy and a little crunch.

If you take supplements, check with a health worker before adding more magnesium. Eating a mix of magnesium-rich foods along with pumpkin seeds usually works better than relying on just one thing.

Chickpeas high in fiber

Chickpeas give you a good boost of fiber, which helps keep your digestion steady during your period. That can ease bloating and help you feel a bit more comfortable.

They also pack plant-based protein and iron, both useful when your energy dips. Throw chickpeas into salads, soups, or mash them into hummus—whatever you like.

Fiber slows down how quickly your body absorbs sugars, so you’re less likely to get those sharp energy crashes. You might notice steadier mood and energy through the day.

If you’re new to high-fiber foods, add chickpeas slowly and drink water. That helps avoid gas or stomach upset while your body adjusts.

Blueberries packed with antioxidants

Blueberries give you a simple, tasty boost during your period. They’re loaded with antioxidants that can help lower inflammation, which might make cramps a little easier.

Eat them fresh or frozen—whatever’s handy. Add to yogurt, oatmeal, or smoothies for extra fiber and a naturally sweet taste.

The fiber in blueberries also keeps your digestion regular. That may cut down on bloating and the discomfort that sometimes tags along.

They’re low in calories but bring vitamins like vitamin C. A small bowl can feel filling and nourishing without weighing you down.

Watermelon for hydration

Watermelon is about 90–92% water, so it helps keep you hydrated when your flow makes you feel tired or puffy. Eating some adds fluid and a sweet, refreshing flavor that might be easier to handle than plain water.

You also get electrolytes like potassium, which help replace what you lose with blood and sweat. These little nutrients can ease headaches and low energy linked to dehydration.

Try chilled cubes, a simple fruit salad, or blend into a light smoothie. Keep portions reasonable—watermelon hydrates but still has natural sugars.

If it ever upsets your stomach, trust your gut and pick something else. Most people find watermelon gentle and soothing during their period.

Oatmeal to stabilize blood sugar

Oatmeal works well during your period since it’s packed with soluble fiber. That fiber slows digestion and keeps your blood sugar from jumping all over the place.

Try to go for less-processed oats, like steel-cut or old-fashioned rolled oats. They release energy more slowly than instant oats, so you feel more even between meals.

Toss in some protein or healthy fat—maybe Greek yogurt, nuts, or just a spoonful of peanut butter. That combo keeps you full longer and can help with cravings or those annoying mood swings.

Skip the sugary stuff and keep honey or brown sugar to a minimum. Instead, toss on some berries, a sprinkle of cinnamon, or even flaxseed if you’re feeling fancy. You’ll get flavor without the sugar crash.