Cramps, bloating, and changes in appetite are common during your menstrual cycle. You may crave spicy, sweet, sour, or warm, soupy dishes. Even so, not every food choice is ideal during a period.

Foods to Avoid

According to Livestrong, research shows that beyond cramps, bloating, and hunger, menstruation can affect mood and may contribute to anxiety and depression. To prevent your symptoms from worsening, try to avoid the following foods:

• Caffeine

A warm drink can feel comforting during a period, but caffeine may increase feelings of anxiety or low mood. If you want something warm, choose caffeine-free options, such as ginger tea or warm water with honey.

• High-Sugar Foods

Indeed, sweet foods can be tempting during your period, yet they can increase inflammation and lead to other problems in the body, including hormonal imbalance.

• Salty Foods

Healthline notes that salty, savory foods can increase water retention during your period and lead to bloating.

• Spicy Foods

Spicy dishes may cause nausea, stomach discomfort, and even diarrhea. They are not recommended during a period because they can worsen abdominal pain.

So, What Should You Eat During Your Period?

• Fruits

Eat plenty of fruit, especially water-rich varieties, to help you stay well hydrated. Natural sugars in fruit can also satisfy sweet cravings during a period.

• Green Vegetables

Headache, fatigue, and body aches are common with heavy bleeding. Choose iron-rich green vegetables to help prevent tiredness and iron deficiency.

• Ginger

A cup of ginger tea can ease muscle discomfort. Ginger may also reduce nausea that often appears during a period.

• Turmeric

Turmeric is a rhizome known for anti-inflammatory effects. Consuming turmeric before or during a period can help reduce PMS symptoms and menstrual pain.

• Nuts

Nuts provide omega-3 fatty acids and are a good protein source. They are a smart snack choice during a period.

• Yogurt

Beneficial bacteria in yogurt may lower the risk of vaginal infections. For prevention, choose yogurt that supplies probiotics, magnesium, and calcium.

Ways to Relieve Menstrual Cramps

• Do light exercise such as yoga or gentle cardio

• Apply a warm compress

• Take ibuprofen to reduce menstrual pain

• Massage your lower back

These tips can guide you to be smarter with your food choices during a period. Avoiding less suitable foods can help in reducing the severity of your period symptoms. If you notice additional symptoms during your period, consult a doctor promptly. You can also find other health information on this page.

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