As a grown woman, I’m still learning about my body—especially how to care for it when it comes to reproductive health. It absolutely baffles me that, in a country like America where we claim to lead in medicine, we’re still not taught how to support our bodies—particularly during our periods—in a healthy, informed way.
Low iron during your period? “Here’s an iron pill!” Terrible cramps and painful cycles? “Let’s put you on birth control to fix that.” But those aren’t real solutions—they’re quick fixes that often make things worse over time. The truth is, there are things we can do to support our bodies during menstruation, and it starts with what we eat. Food plays a powerful role in how we feel and how we replenish nutrients during our cycle.
Before we dive into the best foods to eat during your period, let’s talk about what’s actually happening in your body. Physically, the uterine lining begins to shed—causing bleeding—because estrogen and progesterone levels have hit a low. As hormone levels fluctuate throughout menstruation, PMS symptoms may surface. Meanwhile, the body is losing blood and vital nutrients, so replenishing those with the right foods becomes essential.
Every woman’s body is different, and so is her menstrual flow. Some have light periods, while others bleed heavily—losing more nutrients in the process. That loss can contribute to fatigue, cramping, headaches, and more. Fortunately, you can ease many of these symptoms naturally, just by paying attention to what’s on your plate.
What You Eat Matters
What fascinates me is that each month, as the uterine lining sheds, the body is actually releasing toxins—almost like a mini detox. But for your body to function its best during this time, it needs real nourishment, not processed junk. Below are foods that can help support your body during your period, and a few you might want to avoid.
10 Foods to Eat on Your Period
During menstruation, the body loses minerals like iron, magnesium, and calcium. Eating foods rich in these, while also supporting hydration and hormone balance, can make a huge difference in how you feel.
- Grass-Fed Red Meat
Grass-fed beef or lamb is at the top of my list. These meats are incredibly bioavailable—meaning your body can absorb and use the nutrients quickly without much conversion. Red meat is rich in iron and magnesium and also provides amino acids and omega-3s that help reduce inflammation and support PMS symptoms. - Leafy Greens
Leafy greens like kale, spinach, and chard are nutrient powerhouses. While their iron isn’t as bioavailable as meat, they still help rebuild iron stores. They’re also rich in magnesium and calcium, which play key roles in hormone regulation. - Sweet Potatoes
Hormonal shifts can make blood sugar levels more sensitive, leading to mood swings or cravings. Sweet potatoes are a slow-burning complex carb that stabilizes blood sugar while satisfying sweet cravings. They also replenish magnesium and fight inflammation. - Avocados
Avocados are full of healthy monounsaturated fats that support hormone production. They’re also high in magnesium and iron—two minerals your body needs during menstruation. - Pasture-Raised Eggs
Eggs are rich in choline, essential for brain and nervous system function. They’re also a good source of iron, making them an excellent food for this time of the month. - Berries
Loaded with antioxidants, berries help the body eliminate toxins and reduce oxidative stress. They can even help ease cramps and inflammation. - Cacao
Not to be confused with regular chocolate, raw cacao is packed with magnesium and iron. Look for cacao powder or ceremonial cacao to make a nourishing hot drink that satisfies cravings while replenishing key minerals. - Yogurt
If you deal with bloating, yogurt may help. It’s full of probiotics for gut health, and it’s high in calcium and magnesium. Plus, yogurt contains tryptophan, which supports serotonin production—hello, mood boost! - Beets
Beets are high in iron and support liver detoxification—especially helpful for removing excess estrogen, a common cause of PMS. They also improve circulation and relax cramping muscles. - Ginger
Ginger is a period superfood. Its anti-inflammatory properties can soothe cramps, calm nausea and headaches, and reduce heavy bleeding.Foods to Avoid During Menstruation
- Caffeine
Caffeine can dehydrate you and trigger headaches. It also spikes cortisol when estrogen is low, leading to mood swings, anxiety, and increased stress. - Alcohol
Alcohol can interfere with liver function, which plays a key role in hormone regulation. Drinking during your period may increase bleeding, worsen cramps, and amplify mood swings. - Sugar
While a little is okay, too much sugar can spike and crash your blood sugar levels, leading to mood swings and fatigue. - Seed Oils
Highly processed seed oils (like soybean, canola, and corn) are inflammatory and can make cramping and bloating worse. Avoid them when possible—especially during your period.Your period doesn’t have to be miserable. By supporting your body with nourishing foods and avoiding those that make things worse, you can feel stronger, more balanced, and more in tune with what your body needs each month.
