What to Eat on Your Period
Your period is a time when your body is working hard—shedding the uterine lining, balancing hormones, and detoxifying excess waste. It’s no surprise that what you eat during this phase can have a significant impact on how you feel.
The right foods can help reduce cramps, support digestion, replenish lost nutrients, and boost energy, making your period a time of deep nourishment.
Let’s dive into the best foods to deeply nourish and support your body during your period for a smoother, more comfortable cycle.
Best Foods To Eat on Your Period
Iron-Rich Foods for Blood Replenishment
Iron is an essential nutrient that supports oxygen transport and energy production—both of which are crucial during your period when your body is losing blood. Without enough iron, you may feel tired, lightheaded, or sluggish.
Heme iron (best absorbed):
Grass-fed beef, liver, eggs, wild-caught salmon
Non-heme iron (plant-based sources):
Spinach, lentils, pumpkin seeds, black sesame seeds, beets
Tips for better absorption: Soaking, sprouting, and fermenting grains and legumes can reduce phytates that block iron absorption. Pair iron-rich foods with vitamin C (oranges, bell peppers, lemon, strawberries) to boost absorption.
Magnesium-Rich Foods for Natural Cramp Relief
Magnesium helps relax muscles and reduce cramps naturally. It also plays a role in mood regulation, helping to ease irritability and anxiety.
Dark leafy greens (spinach, swiss chard, kale)
Raw cacao (pure dark chocolate)
Almonds and cashews
Pumpkin seeds
Tahini (sesame paste)
Bananas
Bonus: A warm Epsom salt bath allows magnesium to be absorbed through the skin, deeply relaxing muscles and relieving discomfort.
Omega-3 & Healthy Fats to Support Hormones & Reduce Inflammation
Healthy fats are essential for hormone production and reducing inflammation, which can help relieve cramps and balance your mood. Omega-3s, in particular, have been shown to reduce period pain and inflammation.
Fatty fish (salmon, sardines, mackerel)
Flaxseeds and chia seeds
Walnuts
Avocados
Olives and olive oil
Ghee (clarified butter)
Tip: Include healthy fats to every meal, even snacks, to help stabilize blood sugar and prevent energy crashes.
Complex Carbs for Sustained Energy
During your period, your body burns through more energy as it works to shed the uterine lining, balance hormones, and manage the inflammatory response. Fiber-rich, slow-digesting carbs help keep your blood sugar stable, provide steady energy, and support digestion—all while offering essential vitamins, minerals, and antioxidants to nourish your body during your cycle.
Here are some period-friendly complex carbs to include in your meals for steady energy and hormonal balance:
Pumpkin
Sweet potatoes
Quinoa
Oats
Buckwheat
Beets
Stay Hydrated to Reduce Bloating & Fatigue
Dehydration can make cramps, bloating, and fatigue worse, so staying hydrated is key. While drinking enough water is important, there are also other great ways to stay hydrated:
Filtered water with a pinch of mineral salt (supports electrolyte balance)
Coconut water (a natural source of electrolytes)
Herbal teas support the womb and ease cramps:
Red raspberry leaf tea (traditionally used to tone the uterus)
Chamomile tea (relaxes muscles and reduces stress)
Ginger or turmeric tea (anti-inflammatory, eases nausea and cramps)
Nettle tea (rich in iron and minerals to replenish lost nutrients)
Hydrating fruits & veggies: Cucumbers, watermelon, oranges, celery
Herbs & Spices
Incorporating warming, anti-inflammatory, and hormone-supporting herbs and spices into your cooking is a simple and delicious way to support your body. These ingredients don’t just add flavor—they also help improve circulation, reduce bloating, balance hormones, and aid digestion.
Warming & Circulation-Boosting Spices
Ginger – A powerhouse for reducing inflammation, improving digestion, and soothing nausea or cramps. Try it in soups, stews, teas, or warm porridges.
Cinnamon – Balances blood sugar, supports circulation, and provides a cozy, naturally sweet flavor. Sprinkle it on oats, warm nut milk, or roasted sweet potatoes.
Turmeric – A natural anti-inflammatory that helps ease cramps and reduce bloating. Add it to curries, golden milk, or roasted veggies.
Cayenne & Black Pepper – Improve circulation, helping to relieve menstrual pain by increasing blood flow. A pinch in soups or spice blends can add warmth and boost digestion.
By incorporating these flavorful, healing herbs and spices into your meals, you support your body in a natural and comforting way while enjoying delicious, nourishing foods during your cycle.
Gentle Digestion
During your period, your body naturally shifts its focus to the menstrual process—shedding the uterine lining, balancing hormones, and detoxifying waste. This often results in slower digestion, which can cause bloating, cramping, and digestive discomfort. To support your gut during this time, it’s best to choose warm, easy-to-digest foods.
Nourishing your body with warm, slow-cooked, and easily digestible foods can significantly reduce discomfort. By opting for soups, stews, cooked vegetables, herbal teas, and probiotic-rich fermented foods, you’ll support your gut, feel lighter, and promote overall well-being throughout your cycle.
Bone broth or miso soup are both deeply nourishing, hydrating, and easy on digestion
Cooked veggies over raw since cooked foods are gentler on digestion
Slow cooked food is generally easier to digest
Stewed fruit is a wonderful choice during your period because it's warm, gentle on digestion, and naturally sweet without spiking blood sugar. The cooking process breaks down fiber, making it easier for your gut to handle, while the warmth soothes the digestive system and provides comforting, nourishing energy
Other digestion-friendly options:
Ginger – eases bloating, nausea, and digestive discomfort
Fennel seeds – naturally reduce bloating and cramps
Fermented foods (yogurt, kimchi, kefir) – support gut health
Fermented Foods During Your Period
Fermented foods can be a fantastic addition during this time because they support gut health, reduce bloating, and improve nutrient absorption—but how you eat them matters. Here are some key principles to follow when including fermented foods in your period-friendly meals:
Key Principles for Eating Fermented Foods During Your Period
Go for warm or room-temperature options – Cold foods can slow digestion. Let yogurt or kefir warm up slightly and add sauerkraut or kimchi to hot meals.
Choose natural fermentation – Look for foods labeled “naturally fermented” or “with live active cultures.”
Listen to your body – Start small if you’re new to fermented foods and adjust based on how your body feels.
1. Yogurt & Kefir
If tolerated, fermented dairy is less inflammatory than regular dairy. Yogurt and kefir are two of the most versatile and gut-friendly fermented foods you can eat during your period. Both are rich in probiotics, calcium, protein, and essential vitamins like B12. The difference between them? Yogurt is thicker and eaten with a spoon, while kefir is drinkable and tends to have more probiotic strains. Go for plain, unsweetened full-fat options.
Tips for Enjoying Yogurt & Kefir:
Let it sit at room temperature for a few minutes before eating to make it easier to digest.
Add to a warm bowl of oats or porridge with cinnamon, nuts, and seeds.
Blend into a smoothie with banana, cacao, and almond butter for a cramp-soothing, magnesium-rich treat. Drink at room temperature.
Use kefir as a base for salad dressings or drizzle it over warm roasted veggies.
2. Sauerkraut & Kimchi (Fermented Veggies)
Sauerkraut and kimchi are excellent for your period because they’re packed with probiotics, fiber, and vitamin C—which helps your body absorb iron more efficiently, an essential nutrient during your period. Additionally, kimchi often contains garlic and ginger, which offer natural anti-inflammatory benefits that can ease cramps and reduce bloating.
Since these fermented veggies are often served cold, it's best to eat them at room temperature or with warm meals to support digestion rather than slow it down.
Tips for Enjoying Sauerkraut & Kimchi:
Add a spoonful to a warm rice or quinoa bowl with avocado and roasted sweet potatoes.
Stir into a bowl of miso soup or serve alongside steamed veggies.
Use as a tangy, probiotic-rich topping for warm eggs or savory oats.
3. Miso (Fermented Soybean Paste)
Miso is a period superfood—it’s a warming, salty, probiotic-rich paste made from fermented soybeans, rice, or barley. This makes it an ideal addition to your period diet since it’s served warm and supports gut health, hormone balance, and liver detoxification.
Miso is also a natural source of magnesium, zinc, and B vitamins—all nutrients that help your body handle period symptoms like cramps, mood swings, and fatigue.
Tips for Enjoying Miso:
Make a simple miso soup with tofu, seaweed, and mushrooms for a comforting, digestion-friendly meal.
Stir a spoonful of miso into bone broth or veggie soup to add a gut-friendly boost.
Use it as a dressing for warm roasted veggies or a marinade for tofu or fish.
A Holistic Approach to Your Period: Nourish Your Body & Mind
Taking care of yourself during your period goes beyond just food—your lifestyle play a big role in how you feel throughout your cycle. While nourishing your body with the right foods can ease symptoms like cramps, bloating, and fatigue, your habits, mindset, and self-care practices also impact your overall period experience.
When you align your lifestyle with your cycle, you work with your body’s natural rhythms rather than against them. Read more about aligning your lifestyle with your cycle to feel more grounded, energized, and supported.
Here are some simple, comforting tips to help you during your period:
Stay warm – During menstruation, warmth is your best friend. Heat helps relax uterine muscles, improve circulation, and reduce cramps. Plus, it provides a sense of comfort and safety, signaling your body that it’s okay to slow down and rest. Use a heating pad, take warm baths, or cosy up with blankets to relax muscles and ease cramps.
Gentle movement – Light yoga, stretching, dancing or even a short walk. Gentle movement can actually help reduce cramps, bloating, and irritability by stimulating circulation and releasing muscle tension.
Rest deeply – Listen to your body’s call for extra rest. Your period is a time when your body is doing intensive internal work. It’s okay to feel more tired, emotional, or introspective during this time. In fact, resting during your period can help you feel more energized later in your cycle.
Seek support if needed – Your period is a vital sign of your health, and your symptoms can offer valuable insights into your overall well-being. If you experience severe symptoms, heavy bleeding, or extreme fatigue, consult a healthcare professional.
Final Thoughts
Your period is a time when your body deserves extra care and nourishment. See it as an opportunity to listen to your body, eat nourishing foods, and embrace self-care.
This phase of your cycle is your body's natural reset—a chance to release what’s no longer needed and create space for renewal and growth. By honoring your body's needs during this time, you're not just supporting your physical health; you're also strengthening your connection to yourself and your natural rhythms.
Here’s a gentle reminder of the key pillars of period nourishment and care:
Prioritize iron-rich foods to replenish blood loss.
Eat healthy fats to balance hormones and reduce cramps.
Include magnesium-rich foods for natural muscle relaxation.
Stay hydrated with herbal teas and coconut water.
Support detox and digestion with liver-loving foods and cooked veggies.
And most importantly, be kind to yourself. Honor your cravings in a way that supports you, rest when needed, and make this time of the month a moment of deep self-care.
