I only realized very recently how much period-related issues are influenced by my eating habits. I’d ask myself, “Are there really foods and drinks out there that can help ease my bloating and intense cramps?” 

I was initially quite skeptical. I mean, how can sipping peppermint tea help relieve my excruciating cramps? To be frank, it seemed like a bunch of BS to me. 

Given how intense my period symptoms are lately, it’s close to comical to think that something as simple as changing my diet can magically eliminate my debilitating symptoms.

(I mean it when I say my period symptoms are bad. You know that scene in The Shining when The Overlook Hotel is flooded with blood? Yeah… That bad.)        

On my last period, I couldn’t get out of bed. Even something as simple as grabbing my mail felt like climbing Mount Everest. So, I tried to soothe my deathly cramps with some much-needed bonding time with my best friends, Ben & Jerry. (Their Cherry Garcia ice cream is my staple period comfort food.)

And although the Ben & Jerry’s ice cream did ease my symptoms for all of ten seconds, it did nothing to lessen the physical pain. If anything, the excessive refined sugars and processed dairy only intensified my period-related cramping and bloating by three thousand percent. 

Is comfort food actually comforting?

There’s a long-held belief that certain fatty treats qualify as comfort foods. Whether it’s your grandma’s fried chicken, a huge serving of buttery mac and cheese or a pint of Cherry Garcia (guilty as charged), friends, family, and the media often tell us these high-fat delights are practically designed to make us feel better.

While our bodies have unique nutrient requirements, one universal truth remains: consuming processed foods, especially in excess, can harm our overall well-being. This is particularly evident when meals and desserts high in fat and refined sugars often leave us feeling bleh afterward.

What is processed food — Why should you avoid it on your period?

For those unsure which foods classify as ultra-processed, let me break it down for you: if it comes packaged in a box with a nutrition label on the back, it’s processed, meaning it’s not natural or organic. These foods are often packed with refined sugars, high fructose corn syrup, excessive salt, monosodium glutamate, preservatives, palm kernel oil, and trans fats.

Think cereal, sodas, frozen pizza, cold cut deli meats, popsicles, frozen dinners, canned foods, ice cream — that’s most the stuff lining the shelves in your local grocery store. 

While suffering from PMS, it’s perfectly natural to want to whip up something quick and easy, think again before you shove those hot pockest in the microwave. While it’s okay to occasionally enjoy instant meals and processed foods — in moderation — relying on them as your main diet can lead to unnecessary health problems.

Not only will that frozen pizza worsen your physical aches and pains, but studies show that processed foods can play a significant role in your mental well-being. According to best-selling authors Bruce Weinstein and Mark Scarbrough’s book Real Food Has Curves, there’s a direct correlation between the brain and the gut. 

If you gorge yourself on TV dinners and bags of Takis, your mental health will suffer. This is mainly due to inflammation, which affects your cortisol levels — aka your stress hormones.

So while you may gain temporary relief in the sense that you get to satisfy your period cravings with that delicious Chipotle burrito — extra guac, ofc — it’s important to consider what effect that poor eating can play, especially during your time of the month. 

Which foods should you eat while you have your period?

While there are certain foods you should avoid during your cycle, the good news is that there are plenty of delicious — and healthful options — you can enjoy instead. Let’s take a look at which yummy snacks you get to go all in on to ease those awful PMS and period symptoms so you’ll get back to feeling human again.

For Your Luteal Phase — Carb it up!

Yes, you heard me. You now have an excuse to eat carbs. Woot-woot! But before reaching for that giant soft pretzel, hold up; We’re talking nutritious carbs here. Yes, they exist, and they’re amazing.

And they are critical to the luteal phase of menstruation. Occuring in the second half of your cycle — just after ovulation and before your period begins, it typically begins 10 or so days before your period, when you start getting PMS symptoms like mood swings, bloating, and breast tenderness.

During this phase, the body prepares for a potential pregnancy so progesterone increases, and if a pregnancy doesn’t occur, hormone levels drop, the uterine lining sheds and you get your period.

During the luteal phase of your cycle load up on healthy complex carbohydrates like sweet potatoes, bananas, whole grains, and oats. These will all give you the energy you need to stay focused.

For Your Menstrual Cycle — Stock up on foods rich in B12

During your time of the month, it’s super important that you stick to foods that are loaded in B12 — especially if you’re a heavy bleeder. To those who have a B12 deficiency, you’ll barely be able to function once your period hits due to lack of iron. (Remember how I mentioned that something as simple as grabbing the mail feels like climbing Mount Everest? That’s a B12-deficiency, ladies.) 

If you’ve ever felt straight-up knocked out during that time of the month, stock up on B12-rich foods like turkey, chicken, eggs, and yogurt. They’re terrific options for restoring some of that depleted energy you’re experiencing.  

Other options include: salmon, beef, liver, trout, eggs, cheese, and milk
For all my vegan babes: almond milk, leafy greens, tofu, and beans will do the trick

Opt for foods high in magnesium

Studies show that most of us are super deficient in magnesium. It’s a shame because magnesium has soooo many healing properties: especially its exceptional benefits for mental health. 
You can help lower the risk of depression and anxiety — which can often increase during our periods— by incorporating magnesium-rich options, such as salmon, leafy greens found in spinach and kale, bananas, almonds, avocados, and… wait for it — dark chocolate. That’s right! You can go crazy on the chocolate, so long as it’s dark rather than bars with the label “Hershey” on it.  

Fight bloating and cramping with these treats

If you’re looking to alleviate those cramps — like, yesterday — we’re there for you, babe. To solve this issue, load up on your omega-3s. Think tree nuts, salmon, spinach, cod liver oil, chia seeds, eggs, brussels sprouts, and soybeans. 

 Fill up on your iron, ladies!

Last but not least, it’s extra important to load up on iron during your menstrual cycle, since you’ll be losing a lot. Iron-rich foods include: beef, apricots, chicken, spinach, clams, kale, tofu, pumpkin seeds, fish, and pork. 

Speaking from personal experience, I can assure you that these foods can go a long way in alleviating period pain. While relief may not be immediate, with time and patience, you’ll likely feel much better during your menstrual cycle.

Note: If period pains persist despite dietary changes, be sure to consult your doctor.

Best of luck, ladies!