What To Eat When You Have Menstruation

Bloating, swollen breasts, fatigue, food cravings, appetite changes, insomnia, diarrhea, acne flare-ups, headache, muscle cramps in stomach, lower abdomen, hips and thighs, irritability and depression – these are few of the symptoms we, women, experience when we’re having a premenstrual syndrome and on the day of the menstrual period itself. The list still goes on. Take note that we are struggling with these every month. Therefore, for this reason alone, I’m proud for all the girls out there.

I know your struggles, strong girls, so, as a gift, I listed down the food we can take that can somehow ease the physical pain.

1. Water

Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation.

2. Ginger 

A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles.

3. Brown Rice

Among all thr food, it is brown rice may reduce bloated stomach when in period since it contains vitamin B6.

4. Lemon

Lemons, like all the citrus fruits, are rich in fiber and various vitamins. They are effective against mood swings and reduce bloating. 

5. Pineapple 

Pineapple contains bromelain that is effective against inflammation. Bromelain is helpful when you have light periods and want to regulate them or make heavier.

6. Lettuce

Since iron, an essential mineral, is lost along with blood, it’s important to eat foods rich in the nutrient such as lettuce.

7. Walnuts 

Walnuts are rich in manganese, which is basically nature’s muscle relaxer.

8. Dragon Fruit

Dragon fruit contains iron that plays a significant role in transporting oxygen throughout the body. To fight low iron levels that can occur during periods, it is good to add this fruit into your diet.

9. Chamomile 

This soothing beverage can help relax your nerves and your uterus. It reduces the severity of cramps, squashes stress and anxiety, and even promotes better sleep.

10. Mango

Sweet fruits like mango can help you curb your sugar cravings without eating a lot of refined sugars.

11. Avocado 

Avocado is packed with magnesium and fatty acids, making it an ideal food to add to your menstrual meal rotation.

12. Beef

Consuming iron from beef will counteract the dip in iron levels that you might experience while menstruating.

13. Salmon

Fish like salmon is rich in omega-3 fatty acids, which disrupts the inflammatory signaling pathway leading to less inflammation and less pain during periods.

14. Yogurt

Dairy contains calcium which may help regulate muscle cells associated with menstrual cramping.

15. Banana

Banana is a superfood for period pain since it also contains vitamin B6. Its potassium and fiber can reduce muscle pain and combat bloating by promoting healthy bowel movements.

16. Chia Seeds

Chia seeds are also magnesium-rich, which means they can help reduce muscle contractions that cause cramping.

17. Olive Oil

There was a study that showed that olive oil can relieve dysmenorrhea symptoms better than ibuprofen.

18. Broccoli

Broccoli is one of the top foods that help with menstrual cramps. The fiber and iron in broccoli help with all menstrual pain, particularly in your lower abdomen.

19. Fruit Smoothies 

Smoothies contain plenty of iron and magnesium, which are both responsible for nourishing the body quickly and relieving cramps and fatigue. 

20. Peanut Butter

Peanut butter is not just a delicious snack. It can also help relieve menstrual cramps. It’s a good source of magnesium, which can help to regulate serotonin levels and prevent bloating.