What to eat during your period + what foods to avoid

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For Olivia, life seemed to revolve around an endless cycle of stabbing, steering cramps. Every month was the same. She lay in the fetal position, sobbing, holding her abdomen. And those were the days when she could work from home (aka from bed) without having to bring a hot water bottle to the office to numb the pain. “They leave me on the ground,” she said WH.

She was tired of constantly taking acetaminophen as a way to cope with the pain and wondered if adjusting her diet – and syncing it with her cycle – could help her surf these hormonal waves?

And she’s not the only one. A 2023 survey by the charity Wellbeing of Women, which surveyed 3,000 women and girls aged 16 to 40, found that 96% of them had experienced period pain, while 49% said their bleeding was severe.

It begs the question: can food, and our diet, really help?

Meet the expert: Rhiannon Lambert is a registered nutritionist, Sunday Times bestseller and founder of Rhitrition & Rhitrition Plus. Her latest book, The science of plant-based nutrition(£20, DK) is available today.

How can the foods we eat help relieve menstrual cramps?

“During menstruation, many women experience abdominal cramps, also known as dysmenorrhea, which can be uncomfortable and painful,” explains registered nutritionist Rhiannon Lambert.

However, there is evidence that the food we eat can have a positive impact on this pain and even relieve it. “Increasing intake of magnesium-rich foods, such as almonds, and foods rich in omega-3 fatty acids, such as walnuts, may reduce the intensity of pain during the menstrual cycle,” says Lambert.

In fact, magnesium – also found in dark chocolate and pumpkin seeds – serves a dual role in promoting better sleep and reducing muscle cramps in the uterus and intestines.

‘Similarly, vitamins D and E are known to have anti-inflammatory properties. Some studies have shown that increasing the consumption of these two vitamins can reduce the pain associated with menstruation.’

Did you know? When iron levels are low, cramps may be worse because iron helps red blood cells carry oxygen to your muscles.

What foods should we eat more of during our period?

It is important to replenish the nutrients you lose during a hemorrhage. These are the foods to reach for when your red…

what to eat during your period

ROBYNNE_O’HALL0RAN

1. Edamame

“The body loses iron during the menstrual cycle, so consuming foods like edamame beans (and dark leafy greens) can help boost your iron levels,” says Lambert. ‘Just 160 grams of edamame beans contains 3.5 mg of iron.’

2. Whole grains

“There has been some research suggesting that whole grains, such as whole wheat bread, for example, may be associated with decreased physical, mood and behavioral symptoms associated with premenstrual syndrome,” says Lambert.

what to eat during your period

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3. Olive oil

‘Including olive oil in your daily diet has been linked to lighter bleeding during the menstrual cycle and consuming ginger has been shown to have anti-inflammatory and analgesic properties,’ she adds.

4. Vitamin D

“Finally, increasing vitamin D consumption through foods like mushrooms has been associated with reduced both premenstrual and menstrual symptoms,” Lambert says.

‘It is important to note, however, that the most effectively absorbable form of vitamin D (D3) in the diet is found in oily fish, which some people prefer not to consume.

‘Additionally, most of our vitamin D comes from the sun’s ultraviolet (UV) rays that hit our skin when we spend time outside. That’s why in the UK, a high-quality vitamin D supplement is recommended by the NHS for all adults from October to April, when UV rays are not at their strongest.’

Can a plant-based diet relieve menstrual symptoms?

So what if you’re not a fan of seafood? Which plant sources can help with menstrual cramps?

“Choosing a primarily plant-based diet, such as the Mediterranean Diet, has been shown to alleviate various menstrual symptoms and some conditions,” says Lambert.

‘The Mediterranean Diet has anti-inflammatory properties and has been associated with reduced premenstrual symptoms, as well as increased prevention of premenstrual syndrome.

‘Research shows that low adherence to a Mediterranean diet increases the risk of premenstrual syndrome. Additionally, while research is limited when it comes to assessing plant-based diets and reduced menstrual symptoms, there is evidence that lighter bleeding may be observed.

‘There have been some small studies suggesting that a plant-based diet may help people suffering from polycystic ovary syndrome,’ she continues. ‘This condition increases the risk of insulin resistance and type 2 diabetes, but the Mediterranean Diet, for example, helps control blood sugar levels, reducing the risk of developing diabetes.

‘Finally, it is important to emphasize that a plant-based diet can alleviate symptoms during menopause. For example, soy products, such as edamame beans, tofu or tempeh, can reduce hot flashes and night sweats.’

What foods should you try to avoid during your period?

Unfortunately, the coffee, chocolate, and alcohol you turn to to boost your mood can actually have the opposite effect, as these drinks often lead to dehydration and sugary foods can fuel inflammation.

“There is some evidence that consuming highly processed ‘snacks’ high in sugar, salt and fat increases the risk of painful periods in young women,” says Lambert – who adds that there is also some evidence to suggest that ‘consuming large amounts of meat during the menstrual cycle increases inflammation. While eating ham every week was associated with heavier bleeding.’

The Science of Plant-Based Nutrition: How to Boost the Power of Plants for Optimal Health

The Science of Plant-Based Nutrition: How to Enhance the Power of Plants for Optimal Health

Heavy periods are common, but not normal. If your period pain persists, see your doctor for a check-up

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