Grab your forks as we explore a world of tasty delights to fend off menstrual cramps. These have the power to be so revitalizing that even Aunt Flo might be doing a happy dance!

Period Pain? Add These Superfoods To Your Menstrual Menu

Have you ever wondered what to eat on your period?

Did you know certain foods can help support a woman's body during her menstrual flow?

Maintaining a healthy, balanced diet is crucial for women and our overall well-being. Nutrient-rich whole foods can provide essential vitamins, minerals, and antioxidants that help alleviate discomforts such as fatigue, bloating, and mood swings!

This article will explore the top 10 best period foods for your menstrual cycle.

These foods promote optimal health and can make your period a little more bearable, or dare we say...enjoyable!

1) Leafy Green Vegetables

During that time of the month, when our bodies work extra hard, green leafy vegetables come to the rescue like superheroes of the produce aisle. These vibrant and nutrient-rich greens, such as spinach, kale, and Swiss chard, are little powerhouses packed with goodness.

Leafy Green Vegetables | Her Happy Health | Image by Eva Bronzini


Iron is an essential mineral that our bodies need to produce hemoglobin, a protein responsible for carrying oxygen in our blood.

During menstruation, we tend to lose a bit of blood, so our iron levels may take a hit. But iron-rich foods, like leafy greens, can help to replenish those precious red blood cells and keep our energy levels up.

Vitamins A, C, and K

Vitamin A is like a shield for our immune system, keeping it strong and resilient to fight unwanted invaders. Vitamin C is an antioxidant powerhouse that supports the immune system with its anti-inflammatory effects, which can be a real game-changer for those pesky period cramps. And remember, Vitamin K plays a crucial role in blood clotting while regulating your flow.

Chew On This

You can toss leafy greens into a refreshing salad, blend them into a nourishing smoothie, or sauté some with garlic and olive oil for a delicious side dish.

The options are endless, and they all lead to one thing: a nutrient-packed boost during your menstrual cycle.

2) Legumes

Ah, legumes! These tiny nuggets of goodness can work wonders for us. 

Lentils, chickpeas, and black beans are just a few of the many legume options that may be delicious additions to your meals. They stabilize blood sugar and hold some incredible benefits to support women during their menstrual cycle.

Cloth bag filled with legumes | Her Happy Health | Image by Karolina Grabow

Plant-Based Protein

Legumes are protein-rich, making them a fantastic meat-free option to fuel energy levels. Protein is essential for repairing and building tissues, and our bodies can use all the help they can get during our periods.


Our digestive system's best friend helps to keep things moving smoothly and promotes overall gut health. And let's be honest, we could all use a little extra support in that department.


As mentioned earlier, iron is a mineral that helps replenish the blood we lose during menstruation. It can help combat fatigue, keeping us energized and ready to take on the world (or at least our to-do lists!)


A real hero in relieving muscle cramps, which can be an unwelcome visitor during our periods. Incorporating legumes into meals can help tackle fatigue and reduce menstrual symptoms.

Team Versatility

Legumes can easily be incorporated into a variety of dishes.

You can toss them into hearty soups and stews, whip up a flavorful salad topped with crunchy chickpeas, or create a delicious bean dip for snacking.

The options are endless, and they all lead to sustained energy, digestive support, and reduced menstrual cramps.

3) Fatty Fish

Fatty fish can be a faithful ally during menstrual flow!

Salmon, mackerel, sardines, and other fatty fish varieties are packed with a particular nutrient known as omega-3 fatty acids, which offer many benefits for women during their period.

Cooked salmon with garnish | Her Happy Health | Image by Robert Bogdan

Anti-Inflammatory Properties

Abdominal cramps and discomfort often stem from inflammation, and omega-3 fatty acids can help counteract that. By reducing inflammation, these healthy fats may alleviate period cramps and make that time of the month more manageable.

Omega-3 Fatty Acids

These fats can have a positive impact on our demeanor. Period symptoms caused by hormonal fluctuations may sometimes lead to irritability, mood swings, or general feelings of unease. The good news is that omega-3s have been found to support brain health and help regulate mood. When incorporating fatty fish into our diet, we might experience a smoother emotional ride during our menstrual cycles.

Just Keep Swimming

To reap the benefits of fatty fish, consuming it at least twice a week is recommended. You can enjoy grilled salmon, add mackerel to a salad, or savor some sardines on whole-grain toast. 

The rich flavor and nutritional profile of fatty fish make it a delicious and nourishing addition to your meals.

If you're allergic to seafood or vegetarian, you can read more about vegan omega-3 fatty acids HERE!

4) Berries

Berries are delicious and incredibly beneficial for women during their menstrual cycle. 

Whether it be strawberries, blueberries, raspberries, or any other variety, these colorful gifts from nature offer a range of nutrients that may help support women's health during a period.

Bowl of fresh raspberries | Her Happy Health | Image by Pixabay


The hormonal changes and inflammation that occur during the menstrual cycle can lead to increased oxidative stress. Antioxidants help combat oxidative stress in the body, which can be particularly beneficial in relieving period pain.

Vitamin C

This essential vitamin plays a crucial role in supporting a healthy immune system. Women's bodies may be more susceptible to infections or illness during menstruation due to hormonal fluctuations. Consuming vitamin C-rich foods such as berries can help boost the immune system's function.


Berries can be beneficial in reducing bloating, which is a common symptom during menstruation. Bloating occurs due to water retention and hormonal changes. The high water content and natural diuretic properties of berries may support healthy fluid balance, making that time of the month more comfortable.

Edible Gems

Incorporate berries by adding some to a breakfast bowl with yogurt, adding them into a smoothie, or topping off your favorite salad with a colorful burst of freshness.

Whether fresh or frozen, berries retain their nutritional value, making them a convenient and accessible option for women during their menstrual cycle.

5) Nuts and Seeds

Nuts and seeds are delicious and can offer numerous benefits for a women during her period.

Almonds, walnuts, chia seeds, and flaxseeds are tiny powerhouses packed with essential nutrients that support women's health!

Walnuts and almonds in a dish | Her Happy Health | Image by Vie Studio


Fiber is essential for maintaining regular bowel movements and preventing constipation, which can be one of many period symptoms. Women can ensure adequate fiber intake by including nuts and seeds, promoting healthy digestion and reducing discomfort.

Healthy Fats

Healthy fats, such as omega-3 fatty acids and monounsaturated fats, are crucial in hormone production and regulation. During menstruation, hormonal fluctuations may lead to cravings. Certain foods high in healthy fats, like nuts and seeds, can help stabilize mood and reduce excess eating.

Essential Minerals

Nuts and seeds contain essential minerals such as magnesium, zinc, and iron. These are important for maintaining energy levels, supporting the immune system, and replenishing nutrient stores that may be depleted during menstruation.

Snack like a squirrel

Sprinkle almonds or walnuts on top of salads, mix chia seeds or flaxseeds into probiotic-rich food such as yogurt, or incorporate some nuts into homemade energy bars. 

These small additions can provide a satisfying crunch, enhance flavor, and boost nutrition.

While nuts and seeds are highly nutritious, it's important to consume them in moderation. They are calorie-dense foods, so portion control is key. A small handful of nuts or a tablespoon of seeds can provide a significant boost without going overboard.

6) Whole Grains

Whole grains, including quinoa, brown rice, and oats, are high in fiber and complex carbohydrates. They provide sustained energy and promote the production of serotonin, a neurotransmitter that regulates mood.

Bowl of uncooked mixed rice grains | Her Happy Health | Image by Suzy Hazelwood

Complex Carbohydrates

Complex carbohydrates are a great source of sustained energy as they are digested more slowly than simple carbohydrates. This means they provide a steady release of glucose into the bloodstream, which helps maintain stable energy levels throughout the day.

Women may experience fatigue and low energy levels during menstruation due to hormonal changes. Incorporating whole grains into meals ensures a steady energy supply to combat fatigue and support daily activities.

Dietary Fiber

Fiber plays a crucial role in healthy digestion and helps to alleviate bloating, which can be common during menstruation. This can help reduce menstrual pain, allowing women to feel more at ease during their period.

Vitamins, Minerals, and Antioxidants

Essential nutrients are vital for maintaining overall health and supporting hormonal balance. For example, whole grains like quinoa and brown rice contain magnesium, which reduces menstrual pain and helps a healthy mood. Additionally, oats are rich in B vitamins, which are crucial for energy production and managing stress levels.

Don't Be Afraid to Eat Carbs

You can create delicious and nutritious meals like grain bowls made with quinoa, stir-fries over brown rice, salads with farro, or overnight sprouted oats.

It's important to note that while whole grains are highly nutritious, portion control is still necessary. Aim to include a serving of whole grains in each meal, while being mindful of overall calorie intake. As with any dietary change, it's best to listen to your body's needs and make adjustments as necessary.

7) Dark Chocolate

Are sugar cravings hitting hard? Dark chocolate is a delightful treat that can benefit women during their menstrual cycle!

Dark chocolate with a high cocoa content contains flavonoids, antioxidants, and minerals. This can help reduce cravings, improve mood by supporting serotonin levels, and provide a slight energy boost.

Bar of Dark Chocolate | Her Happy Health | Image by Vie Studio


Antioxidants are compounds that help protect the body against oxidative stress and inflammation. During the menstrual cycle, hormonal changes can lead to increased stress in the body, but antioxidants combat these effects.


A mineral that plays a crucial role in various bodily functions and may help to relieve menstrual cramps.

Indulge Your Sweet Tooth

When choosing dark chocolate, select quality products with minimal added and refined sugars or artificial ingredients. 

Look for labels that indicate a high percentage of cocoa (70% or more) and aim to enjoy a square or two to reap the potential benefits without consuming excessive calories.

Keep in mind that dark chocolate should be enjoyed as a part of a balanced and nutritious diet. While it can be a better-for-you guilty pleasure, it's essential to prioritize a variety of nutrient-rich foods.

8) Citrus Fruits

Citrus is a fantastic addition to a woman's diet during her menstrual period. These fruits, including oranges, grapefruits, lemons, and limes, offer a range of benefits.

A glass of iced water with lemon slices | Her Happy Health | Image by Charlotte May

Vitamin C

A potent vitamin that plays a crucial role in several bodily functions. During menstruation, women may experience decreased iron levels due to blood loss. Vitamin C helps iron absorption from plant-based sources, such as leafy greens and legumes.


Staying hydrated is vital for maintaining overall well-being and can help alleviate some common symptoms of menstruation, such as bloating and fatigue. Squeezing fresh slices of lemon into water can enhance its taste while providing a hydrating, nutritious boost.

Choosing Citrus

There are various ways to incorporate citrus fruits into your diet to help relieve menstrual pain!

Enjoy them alone as a snack, or create fresh salads mixed with other nutrient-packed fruit and veggies. Options change with the seasons, and you can always be inspired by what's available in the market!

When selecting citrus, look for fruits that feel heavy for their size, have smooth skin, and give a slight yield when gently squeezed. Organic options are also great if you prefer items grown without synthetic pesticides and fertilizers.

9) Avocado

Avocados are an excellent choice for overcoming period symptoms. These creamy and delicious fruits (yes, avocado is widely considered a fruit!) offer a range of benefits that can support women's health and well-being.

Avocado with sesame seeds on top of a rice cake | Her Happy Health | Image by Taryn Elliot

Healthy Fats

Avocados are known for their high levels of monounsaturated fats, which are considered "good" fats. These healthy fats play a crucial role in hormone regulation and can help alleviate imbalances that may occur during menstruation. Hormone fluctuations can contribute to mood swings, irritability, and other emotional symptoms.


Fiber is important for maintaining regular bowel movements and counteracting symptoms of bloating or constipation. Consuming avocados can help promote digestive health and keep the gastrointestinal system functioning smoothly.

Other Nutrients

Avocados are a good source of vitamins E and C, antioxidants that help combat inflammation and support immune function. They also provide potassium, magnesium, and folate, all of which are essential for maintaining proper cell health, reducing muscle cramps, and sustaining energy levels.

Lotta Avocado

Add avocado slices to salads, sandwiches, or wraps for a creamy and nutritious boost. Mashed avocado can be spread on toast or used as a base for dips. You can also blend avocados into smoothies for a creamy texture with added nutritional benefits.

When selecting avocados, look for ones that are slightly soft to the touch but not mushy. If you're planning for a meal later in the week, choose firmer ones that will ripen over a few days.

10) Herbal Teas

Herbal teas can be a comforting option for women during their menstrual period. They offer a range of natural compounds that may alleviate menstrual pains and increase overall well-being.

Herbal tea on the table next to a pink tulip | Her Happy Health | Image by Lisa Fotios

Chamomile Tea

Chamomile has long been known for its soothing properties. It can encourage relaxation, reduce anxiety, and promote a sense of calmness.

Ginger Tea

Ginger has been used for centuries because of its anti-inflammatory medicinal properties. Ginger tea can reduce nausea, aid digestion, alleviate bloating, and minimize discomfort during menstrual flow.

Peppermint Tea

This tea is renowned for its refreshing taste and ability to soothe the digestive system (Have you ever tried chewing gum after a meal?). It may be helpful in alleviating bloating, gas, and indigestion symptoms associated with PMS. Peppermint tea contains menthol, which has a calming effect on the muscles of the gastrointestinal tract, reducing spasms and promoting healthy digestion.

Sipping Pretty

Incorporating herbal teas into your self-care routine can alleviate menstrual pain and instill a sense of well-being. You can enjoy tea either hot or cold throughout the day for hydration and relaxation. 

Please remember to choose high-quality herbal teas from reputable sources.

You can check out our favorite menstrual teas HERE!

It's important to note that while herbal teas can offer relief and support during menstruation, individual experiences may vary. It's always a good idea to consult with a healthcare professional if you have any concerns or specific medical conditions.
Woman in a blue dress lying on a picnic blanket with a bouquet of purple flowers next to a book, a straw hat, grapes, and a pomegranate | Her Happy Health | Image by Anastasiia Chaikovska

Food for Mood: Nourishing Choices to Ease PMS Symptoms

Make the future you proud and take some time to plan a few meals ahead of period week. Avoid processed foods and keep these whole ingredients in mind while looking for simple recipes that are quick and easy to make. 

Once you have a few favorites, keeping them on rotation in the months ahead will be easy!

What foods are best to eat while on your period?

Foods that replenish iron, magnesium, omega-3 fatty acids, calcium, fiber, and hydration levels can be especially beneficial to eat while on your period.

The Best Period Food For You

Remember, giving your body the right foods can make a difference in supporting a healthy menstrual cycle. 

Embrace these delicious options and empower yourself during that time of the month. Incorporating any (or all!) of these foods into your diet can nourish your body and support optimal well-being to combat period pain. 

Always listen to your body, adapt as necessary, and choose the best foods for you!

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