What's on the Menstrual Menu?
When your time of the month comes, you're often left feeling achy, cranky, and bloated. And even though this is a common experience, what you decide to eat can either drastically worsen or significantly improve your symptoms. Wondering which foods are no-nos and which ones are safe? We've got you covered. Here are 10 foods to avoid when you're on your period and 10 better ones to munch on.
1. Salty Foods
If there's one thing you should avoid eating when on your period, it's salty foods. Consuming excess sodium can lead to water retention, which can result in bloating and discomfort, making you feel worse than you already do.
Esperanza Doronila on Unsplash
2. Fried Foods
You should also steer clear of greasy fried foods—think French fries, donuts, fried chicken, and onion rings—when on your period. The high-fat content (not to mention salt) can lead to inflammation, cramping, gas, bloating, and general stomach discomfort.
3. Sugary Treats
While it's okay to have a sugary treat or two every now and then, the key is moderation. Eating too much sugar can spike your blood sugar levels, then lead to crashes, which will only worsen your mood and period symptoms.
4. Processed Foods
Processed foods, such as packaged baked goods, packaged bread, instant noodles, dressings and condiments, fast food, frozen dinners, and others, should also be avoided on your period for the same reason why you should limit your salt and fat intake. Eating too many processed foods, which are often high in salt, sugar, additives, and saturated fat, can lead to inflammation, bloating, and water retention.
5. Caffeine
If you're used to drinking coffee in the morning, you might not want to immediately cut it from your schedule during your period, as abruptly stopping could lead to headaches. But it's important to note that caffeine can also make headaches worse, as well as lead to water retention, bloating, diarrhea, and other digestive issues.
6. Dairy
You might think a cheesy slice of pizza can solve all your problems, but when you're on your period, this can only make things worse. If you're already lactose intolerant, you'll definitely want to stay away from dairy products, but even those who tolerate it well may experience unpleasant symptoms, like bloating, gas, or stomach discomfort.
David Foodphototasty on Unsplash
7. Refined Carbs
Refined carbohydrates, such as white bread, white rice, pasta, and pastries, are foods with a high glycemic index (GI), meaning they're quickly digested and rapidly spike your blood sugar levels. This can then lead to sugar crashes, which can sour your mood.
8. Alcohol
Alcohol is a diuretic, which means it can easily dehydrate you. This may worsen headaches and can lead to digestive issues—gas, bloating, diarrhea, nausea—in some. These symptoms can also be compounded by a hangover, which will only make you feel worse.
9. Spicy Foods
If you already can't tolerate spice well and typically experience symptoms like gas, abdominal pain, nausea, and diarrhea, you'll definitely want to avoid spicy foods on your period. Even if you're used to eating spicy, it's best to hold off until your cycle finishes.
10. Red Meat
Red meat might help you replenish the iron you lose during your period, but it's also high in prostaglandins—compounds that help your uterus contract to get rid of the uterine lining. Since your body already produces these compounds during your cycle, eating foods that have prostaglandins can exacerbate cramps.
Now that you know what not to eat, what are some better foods to enjoy during your period? Let's jump into what you should munch on instead.
David Foodphototasty on Unsplash
1. Ginger
Due to ginger's anti-inflammatory properties, a warm cup of tea or water infused with this flowering root can help ease certain symptoms you get during your period, such as sore, achy muscles. Studies have shown that ginger is especially effective at reducing nausea.
2. Dark Chocolate
While you should steer clear of milk or white chocolate due to its dairy content, especially if you're already lactose intolerant, dark chocolate is fine to snack on. Rich in magnesium and iron, just having a single dark square could improve your mood.
3. Quinoa
You'll want to stay away from refined carbs, like white bread and white rice, during your period, so a better, healthier alternative is quinoa. Not only is it a low-GI food, it's also packed with nutrients, such as iron, protein, and magnesium, which will help boost your energy and keep you fuller for longer.
Shashi Chaturvedula on Unsplash
4. Leafy Greens
Leafy green vegetables like kale and spinach are also great for boosting your iron levels. If you typically experience heavy flows during your period, excessive blood loss can make you feel dizzy, weak, and fatigued, which is why it's important to keep your iron stores up.
5. Fish
Fish is rich in iron, protein, and omega-3 fatty acids, which is why it's such a healthy choice to put on your plate even when you're off your period. Specifically during menstruation, though, studies have shown that omega-3s can greatly reduce cramping and menstrual pain, as well as improve mood.
6. Yogurt
You might want to skip dairy altogether if you can't tolerate it, but eating yogurt can be beneficial for some. In particular, if you're prone to yeast infections, a probiotic-rich food like yogurt can add good bacteria to your body and help you better fight off the infection.
micheile henderson on Unsplash
7. Lentils & Beans
Legumes like lentils and beans are great protein choices to have when you're on your period, especially if you don't consume meat. They're also high in iron, which helps boost your levels back up. Be careful not to eat too many beans, though, or it might backfire and make you feel gassy and bloated.
8. Nuts & Seeds
Another healthy snack to reach for when you're on your cycle is nuts and seeds. Not only are they rich in healthy fats and omega-3s, they also pack in some protein and fiber, which can help ease stomach discomfort. Plus, the magnesium content in them can reduce cramping and soothe achy muscles.
9. Kombucha Tea
If you're avoiding dairy but are searching for another probiotic-rich food, try kombucha tea. This drink offers similar benefits to eating yogurt, which helps ease period cramps and reduce symptoms like gas and bloating. Just be careful of varieties that contain too much sugar.
10. Tofu
Another popular protein choice for vegans and vegetarians is tofu, which is made from soybeans. Tofu is also an excellent source of iron, calcium, and magnesium, which can help relieve common period symptoms like bloating, fatigue, and cramps.
KEEP ON READING
