12 Foods to Eat During Your Period for Menstrual Pain Relief

Feast for Relief: 12 Period-Friendly Foods You Need to Try

The monthly meet-up with Aunt Flow – 

A rollercoaster of emotions, hormonal aerobics, and a mysterious craving for snacks you never thought you'd desire. Fear not, fellow menstruating comrades! We've cracked the code on the best foods your period secretly loves

Get ready to set off on a culinary treat that'll have your taste buds doing the cha-cha during that time of the month because choosing the right foods during menstruation isn't just about satisfying cravings – it is about a smoother experience through the menstrual maze.

Unveiling Period-Friendly Foods

Period-friendly foods are the unsung heroes of your menstrual journey. They understand your body's needs, speak the language of your cravings, and create an environment of support to make your period a time of comfort and nourishment.

Period-friendly foods are nutritional powerhouses loaded with iron, vitamins, and minerals. They step up to replenish the nutrients lost during menstruation, ensuring you stay strong throughout your cycle.

So when your craving meets the right food, the walking zombie disappears, and you meet the real person inside.

The Top 12 Foods for Menstrual Pain Relief

  • Dark Chocolate
  • Berries 
  • Nuts
  • Leafy Greens
  • Herbal Teas
  • Avocados
  • Whole Grains
  • Lean Proteins
  • Dairy
  • Warm Soups
  • Citrus
  • Water

1. Dark Chocolate

One more excuse for indulging in chocolate! even so, Dark One.

Dark chocolate, packed with magnesium, iron, and mood-boosting compounds, stimulates the release of serotonin, often referred to as the "feel-good" neurotransmitter. 

Dark chocolate not only satisfies the sweet tooth but also triggers the release of endorphins, the body's natural stress fighters, so that you are ready for the bloody affair.


Also Read: 15 Health Benefits of Including Dates in Your Period Diet


2. Berries

Berries are not just delicious; they pack a nutritional punch that makes them an excellent choice for a nutritious period snack. These fruits are rich in antioxidants and essential vitamins, offering a range of benefits to support overall well-being during menstruation.

Pro tip: Blending berries into your smoothie will keep you high on antioxidants and improve your hydration levels.

3. Nuts

Almonds, walnuts, and flaxseeds are the overlooked warriors of your period saga. Packed with healthy fats,  protein, fibre and magnesium, these crunchy allies will keep you energized, help curb cravings and prevent mindless snacking, 

Whether enjoyed on their own, added to salads, or used as a nut butter spread, nuts make a versatile and nutritious addition to a well-balanced diet.

4. Leafy Greens

Leafy greens are an important and nutrient-dense food group that promotes overall wellness, particularly during menstruation when iron levels may need to be replenished.

Leafy greens, like kale and spinach, are high in antioxidants, vitamins, and minerals, and are a great source of iron with few calories.

Pro tip: To maximize the absorption of iron, combine leafy greens with citrus fruits or other foods high in vitamin C.

Iron is the Period's trusty sidekick, keeping everything in check. So do not forget to add those greens to your food.

5. Herbal Teas

Ginger, chamomile, Peppermint, Fennel tea and other herbal teas step into the spotlight as cramp commanders. Their soothing properties offer relief, turning your uterus into a calm oasis rather than a battleground.

A soothing period ritual that can help you feel at ease and content during your menstrual cycle is curling up with a book, a hot water bag, and a warm cup of herbal tea.

6. Avocados

Is it only me, or do you also think of avocados as the celebrity of fruits?

Avocados are rich in healthy fats, fibre, magnesium, and various vitamins, including vitamins K, E, C, and several B vitamins that are essential for hormone production and regulation.

I know this celebrity is difficult to afford,  but guess what if you skip that monthly MC Donald ritual, you can have a healthier period.

7. Whole Grains

Whole grains, such as quinoa, brown rice, oats, and whole wheat, are rich in complex carbohydrates that release glucose into the bloodstream gradually and give you long-lasting energy. This helps prevent fatigue and keep energy levels stable during your period. 

You can get a lot of dietary fibre from whole grains. Fibre helps with regular bowel movements and prevents constipation, maintaining digestive health.

So get that gut moving with Whole grains.

8. Lean Proteins

Proteins are the maintenance house of the body. During menstruation, the body experiences increased fatigue and muscle discomfort. Adequate protein intake supports muscle recovery, helping to alleviate soreness and maintain overall muscle health.

Lean proteins, such as poultry, fish, tofu, and legumes, prevent rapid spikes and crashes in blood sugar levels compared to high-sugar snacks. This can contribute to more consistent energy levels and reduce cravings for sugary foods.


Also Read: The Power of Cashews: Unveiling 10 Health Benefits for Women


9. Dairy

Get your bones dancing with dairy divas like milk, yoghurt, and cheese that bring the calcium party to your body during periods. 

Give your bones a treat with a calcium-packed milkshake, creamy fruit yoghurt mixture and cheesy grilled vegetable sandwich.

10. Warm Soups

I can already smell the aroma of every spice.

These steaming bowls of goodness are not just delicious; they're your allies in comfort and digestion. They provide a soothing, comforting embrace that can be especially welcomed during periods. The gentle warmth can ease muscle cramps and promote relaxation.

Soups are easy on the digestive system, making them a gentle option when your tummy might be feeling a bit sensitive. The broth is hydrating, and the ingredients are often soft and easily digestible.

11. Citrus

Citrus fruits, such as oranges, grapefruits, lemons, and limes, are fantastic allies during periods, not just for their refreshing taste but also for the vitamin C boost they provide.

Vitamin C has anti-inflammatory properties that help reduce inflammation and may lessen discomfort associated with menstrual cramps or bloating. 

Citrus fruits also have stress-reducing effects. So, if you want to lower your stress levels during periods, grab an orange or sip on a lemonade.

12. Water

Hydration is like giving your body a VIP pass to a comfortable, cramp-free period party! Foods like juicy watermelon and crisp cucumber not only keep you refreshed but also kick dehydration to the curb. 

So, sip, munch, and let the hydration bar be super high. 

12 Foods to Eat During Your Period for Menstrual Pain Relief

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Why? Because it is super comfy, goes along with your period products for extra protection and doesn't let the blood peek out of your pants.

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Also Read: Period Underwear vs. Pads and Tampons: Which is Right for You?

Frequently Asked Questions (FAQs)

Q1: Can I indulge in all types of chocolate during my period?

It's up to you whether or not to indulge in chocolate during your menstrual cycle, but the kind of chocolate you select will definitely influence your period. 

Dark chocolate, with a high cocoa content (70% or more), is often considered a healthier choice. It contains less sugar and more cocoa solids, which means it provides more antioxidants and minerals.  Dark chocolate has been associated with mood-boosting effects and offers many health benefits.

Q2: Are there specific herbal teas recommended for period relief?

Yes! Herbal teas like Peppermint, Ginger, Chamomile, Cinnamon, Fennel and turmeric have properties that can help reduce cramps and soothe the pain.

Q3: How can I incorporate these foods into my daily diet during menstruation?

I know eating healthy during menstruation can be tough when your hormones are screaming for snacks, burgers and all sorts of foods that you should avoid.

Here are a couple of tips to add these foods to your diet:

  • Hide your greens in your salad and top it with nuts, giving you that crunch
  • Add colour to your smoothie with those berries, avocados and citrus fruits.
  • Keep up your hydration levels with those comforting soups, herbal teas and ice creams.
  • Stick to ‘Ghar ka Khana’ to get the goodness of whole grains and protein.
  • Embrace ‘Dudh ki shakti’ with a twist of Dark chocolate.

Q4: Are there any foods to avoid during periods?

Well, your period might make you crave certain foods, but it's generally a good idea to ease up on the caffeine, salty snacks, fried foods, and overly sugary treats. They might mess with your mood and energy levels, and who needs extra drama during "that time of the month"? 

Q5: Can I customise my diet based on my specific period symptoms?

Absolutely! Customising your diet based on specific period symptoms can be a great strategy for managing discomfort and promoting overall well-being. Here's how you can tailor your diet to address common period symptoms:

  • Cravings and Mood Swings: Include complex carbohydrates like whole grains, fruits, and vegetables. These can help stabilise blood sugar levels and reduce mood swings. Dark chocolate, in moderation, may also satisfy that sweet tooth.
  • Fatigue and Low Energy: Ensure you're getting enough iron from sources like lean meats, leafy greens, and legumes. Include foods rich in vitamin B12 and folate, such as eggs and fortified cereals, to support energy production.
  • Bloating: Reduce sodium intake by minimizing processed foods and increasing potassium-rich foods like bananas, oranges, and sweet potatoes. Stay hydrated and include water-rich foods like cucumber and watermelon in your diet.
  • Cramps: Increase magnesium intake with foods like nuts, seeds, and leafy greens. Omega-3 fatty acids found in fatty fish (salmon) may have anti-inflammatory effects. Consider herbal teas like ginger or chamomile for soothing benefits.
  • Constipation: Boost fibre intake with whole grains, fruits, vegetables, and legumes. Stay hydrated to promote healthy digestion. Figs and other high-fiber foods can be helpful.
  • Water Retention: Stay hydrated to prevent water retention. Include water rich such as celery, cucumber, and watermelon.
  • Anxiety and Stress: Focus on calming foods like chamomile tea, complex carbohydrates, and magnesium-rich foods. Prioritize a well-balanced diet with adequate nutrients to support overall mental health.

It's essential to listen to your body, pay attention to your body's signals and adjust your diet based on what works best for you. Keeping a food journal can be helpful in identifying patterns and making informed dietary choices.

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