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Best foods to eat while on your period

Kristin Chessman is a freelance writer, editor and mom from Southern California with a passion for travel, fashion, Disney, the beach, Italian food and all-things celebrity. Follow Kristin on Twitter @KristinChessman.

You are what you eat

It’s that time of the month, and you’re tired, irritable and bloated. Though you’d much rather reach for a bag of potato chips than trail mix, eating poorly will only make your symptoms worse. Find out which foods can make your monthly cycle more manageable and follow these simple do's and don’ts.

You are what you eat


Do eat complex carbohydrates

"Fruits, vegetables and whole foods are your friends always, but especially during menstruation. The fruit from sugar may help alleviate sugar cravings," explains health and fitness consultant Tari Rose. Try adding apricots, oranges, plums, pears, cucumbers, artichokes, corn and carrots to your diet.?


Don't drink caffeine

Cutting back on caffeine intake can help reduce bloating and calm an irritable stomach. "Caffeine can increase stomach acid and be rough on sensitive intestines. If you want a rich-tasting coffee substitute, try my traditional Indian chai," professional chef and healthy living expert Jennifer Iserloh says.


Do eat calcium-rich foods

According to certified holistic health counselor and nutritionist Latham Thomas, women need at least 1,200 mg of calcium every day. "Some good sources of calcium include kale, collard greens, broccoli and yogurt."


Don't eat too much salt

Though salt is crucial to good health, bloating and water retention can occur if you overdo it. According to Iserloh, nutritionists recommend a diet with 2,300 milligrams/day, or roughly one teaspoon. "The best way to control salt intake is to avoid processed and fast foods, many of which contain three to four times the salt you should have in one meal."


Do indulge in dark chocolate

Eyeing that chocolate bar? It's OK -- give in! As Rose points out, having a piece of dark chocolate (with 60 percent or higher cacao bean) every day during your period will help soothe cravings. Plus, dark chocolate has helpful antioxidants and is linked to boosting serotonin, which can help improve your mood.


Don't skip the water

This one may not feel intuitive, but Rose explains that drinking more water will help your body release water retention and alleviate bloating. "Your body is retaining water because it's afraid of not getting enough. So, if you give it what it needs (more water) it will release the water it's holding onto."


Do eat magnesium-rich foods

"Foods rich in magnesium like beans, tofu and peanuts are thought to reduce bloating in menstruating women," Thomas says.


Don't forget your vitamins

Thomas suggests adding vitamin-friendly foods to your diet, especially during your cycle. Vitamin E can help eliminate some PMS symptoms; you'll find it in avocado, hemp seeds and egg yolk. Vitamin B6 can help relieve bloating and boost your mood; find it in potatoes, bananas and oatmeal. Lastly, vitamin C and zinc support the health of a woman's eggs and reproductive system. Find vitamin C in grapefruits and lemons and zinc in pumpkin seeds and squashes.

Try this healthy snack recipe!

Dr. Tom Potisk recommends this nutritious trail mix to satisfy your period snacking needs:

Healing trail mix for women


  • 1 cup raisins
  • 1 cup unsalted walnuts
  • 1 cup roasted unsalted soy nuts
  • 1 cup carob chips
  • ½ teaspoon sea salt


  1. Mix thoroughly and enjoy!
You are what you eat

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