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Mumbai: When your period rolls around, it often brings along a range of unpleasant symptoms—bloating, cramps, irritability, and fatigue. But the good news? Your diet can significantly influence how you feel during menstruation.

Hormonal fluctuations during your menstrual cycle can significantly impact how you feel, both mentally and physically. One of the most overlooked aspects of period health is nutrition. What you eat during this time can either alleviate or worsen your symptoms. With a few conscious food choices, you can reduce bloating, stabilise your mood, and support your body through the cycle more smoothly.

From hormone-balancing foods to bloating triggers, understanding what to eat and avoid during your period can help you take control of your cycle. A well-balanced menstrual diet supports not only physical relief but also emotional well-being.

How does diet affect menstruation?

Premenstrual syndrome (PMS) and menstruation are linked to shifting hormone levels, particularly estrogen and progesterone. These hormonal ups and downs can cause water retention (leading to bloating), food cravings, irritability, fatigue, and even digestive issues. Experts say that making mindful dietary adjustments can help mitigate these symptoms.

What to eat and skip on your period: Complete guide to menstrual nutrition

Foods to avoid during periods

Certain foods can intensify your symptoms and should be limited or avoided altogether during your period. These include:

• Salty foods: Excess sodium from chips, fast food, and processed snacks can cause water retention and worsen bloating.
• Carbonated beverages: Fizzy drinks can trap gas in your digestive system, leading to more bloating and discomfort.
• Sugary treats: Cakes, candies, and sodas can cause blood sugar spikes followed by energy crashes, which can amplify fatigue and mood swings.
• Processed and fried foods: Burgers, fries, and other greasy items can increase inflammation and disrupt digestion.
• Excess dairy: For some individuals, a high intake of milk, cheese, or ice cream may aggravate digestive issues and bloating due to lactose sensitivity.
• Caffeine: Too much coffee or energy drinks can increase anxiety, worsen breast tenderness, and disrupt your sleep cycle.

Food to eat during periods

Fortunately, many natural foods support hormonal balance, reduce bloating, and uplift mood during your period. Here’s what you should include:

• Leafy greens like spinach, kale, and fenugreek are rich in iron, magnesium, and fibre – all of which help in fighting fatigue, constipation, and water retention.
• Bananas and oranges are potassium-rich fruits that help flush out excess sodium and reduce bloating. They also contain vitamin B6, which may support mood regulation.
• Watermelon, cucumber, and citrus fruits are hydrating, light on the stomach, and naturally refreshing – perfect for reducing puffiness and fluid retention.
• Whole grains such as oats, brown rice, and quinoa provide complex carbs and fibre to keep your energy levels steady.
• Avocados, nuts (especially walnuts and almonds), and flaxseeds are rich in healthy fats that support hormonal health and improve mood.
• Yoghurt contains probiotics that improve gut health and digestion. Opt for unsweetened versions for best results.
• Dark chocolate (minimum 70% cocoa) is packed with magnesium, which may help ease cramps and enhance mood.
• Herbal teas like ginger, chamomile, and peppermint help soothe the stomach, reduce inflammation, and calm nerves.

How to manage mood swings in periods?

Mood swings are often one of the toughest challenges during menstruation. They stem from both hormonal changes and physical discomfort. While diet plays a key role, lifestyle practices also matter:

• Exercise regularly – Light activity such as walking, yoga, or stretching boosts endorphin levels, which are natural mood lifters.
• Hydrate well – Drinking enough water helps flush out toxins, reduce bloating, and improve focus.
• Sleep enough – A consistent sleep routine improves emotional balance and energy.
• Mindfulness and self-care – Meditation, journaling, or even listening to music can help you stay grounded.
• Aromatherapy – Essential oils like lavender and chamomile have been shown to reduce stress and soothe menstrual discomfort.

Periods may be a natural part of life, but suffering through them doesn’t have to be. The key to a more comfortable period lies in making smarter, more mindful food choices.

By avoiding certain inflammatory and processed foods and focusing on whole, nutrient-rich ingredients, you can significantly improve your comfort during menstruation.

With consistency and attention to your body’s needs, you’ll not only manage your period symptoms better, but you’ll feel more in tune with your cycle every month.

Everybody is unique, so take the time to understand what works best for you. Choose foods that fuel, heal, and comfort you in the right way—and your body will thank you.

Nourishing your body the right way during your period is one of the kindest and most empowering acts of self-care.