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What to Eat On Your Period

Get ahead of period-related cravings. Registered dietitians weigh in on the best foods to eat when it's that time of the month.

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Period pains can be troublesome. Every month, before and during that time of the month, many experience frustrating PMS symptoms.

“You know what I’m talking about. That week where you feel like your head will explode, your stomach is in knots and you don’t know if you feel like crying, yelling or laughing,” says Registered Dietitian Natalie Rizzo. While on your period, being active can feel tough, and eating healthy can feel even tougher. Especially when you’re craving a diet of M&Ms and fries.

Having a solid plan can help you avoid eating foods that make you feel poorly afterward. Here’s your guide to what to eat during your period to help you feel your best:

Keep Your Macros Balanced

“You’re likely to feel more tired than normal, so it’s important to fuel properly,” says Rizzo. While everyone’s exact macronutrient breakdown will differ based on a number of factors, be mindful you’re not completely cutting one of them out or focusing solely on your favorite macro.

Carbs

“Opt for whole grains which have plenty of fiber to keep you full and provide long-lasting energy,” Rizzo says. “Whole wheat bread is a simple and easy choice. So are oats, quinoa, brown rice, farro, sorghum, freekeh, popcorn, barley… the list goes on.”

Starchy root vegetables, like sweet potatoes, carrots, and beets, can also count towards your daily carb totals. And since they’re all high in vitamin A, eating them during your period could be extra smart. “As you start shedding the lining of your uterine wall, your ovaries are producing more estrogen,” Rizzo explains. “That change in hormones can cause cramps and other uncomfortable symptoms, but vitamin A helps your liver process estrogen.”

TRY CE‘s Peruvian Quinoa Bowl: Causa is a Peruvian layered dish with potatoes and seafood or chicken. Typically, it’s layered into a ring mold to make a cylindrical shape, but we’ve reimagined it into a bowl packed with crisp, fresh vegetables.

Peruvian Quinoa Bowl recipe

Healthy fats

“Your hormone levels are out of whack the week before your period (during the PMS phase),” says Rizzo. “Luckily, those hormone levels recede when your period finally arrives, which can cause a shift in mood.” Incorporating healthy fats into your diet, via olive oil, avocado and nuts, for example, can help stabilize those mood swings. As an added bonus, avocados have magnesium, which helps relieve headaches, Rizzo notes.

Molly Kimball, RD, CSSD, registered dietitian with Ochsner Fitness Center in New Orleans, says there’s one good fat in particular that can help: Omega-3s. “Research shows a correlation of omega-3s to a lower incidence of depression and also anxiety.” You can get the nutrient from foods like wild salmon, walnuts and chia seeds.

TRY CE‘s Chile-Glazed Salmon with Avocado Salsa & Mexican Cauli-Rice: A honey and sriracha glaze gives the salmon an amazing sweet and spicy flavor. The avocado salsa is the perfect finish for this fast and easy period-friendly dinner.

Chile-Glazed Salmon with Avocado Salsa & Mexican Cauli-Rice recipe

Protein

This macro helps your muscles rebuild after exercise, so it should definitely be a part of every meal. In addition to your go-to lean meat, fish, and vegetarian sources like lentils and tofu, consider dairy products like Greek yogurt.

“Not only does calcium help with your mood (research has found that calcium supplements help ease irritability during PMS), but the protein in dairy aids in satiety,” Rizzo says.

TRY CE‘s Spicy Peanut Tofu Noodle SaladThis gluten-free, plant-based, protein-rich noodle dish is perfect for that time of the month. Along with crunchy peanut butter and tofu, it incorporates filling rice noodles and a rich and spicy Massaman curry paste for a dish that hits the spots when cravings are at their peak.

Spicy Peanut Tofu Noodle Salad recipe

Eat Iron-Rich Foods Throughout the Month

“When you’re bleeding for days at a time, your body is naturally losing iron,” Rizzo says. “Loss of this vital nutrient can cause severe fatigue.” While most people with a light period aren’t going to become deeply deficient as a result, Kimball says it doesn’t hurt to be a little more iron-focused, no matter the time of the month. “It’s something that’s longer-term, not so reactionary like, ‘I’m on my period. Let me eat a lot of iron right now.’”

Signs you may need to up your iron consumption include craving the mineral via foods like red meat. If that’s you, Kimball says to choose lean beef, pair it with a whole grain bun, and bump up the nutrition with a bunch of veggies. “That would be a fantastic post-run meal,” she notes.

Vegan or vegetarian? The Impossible Burger is enriched with heme iron, which is the same iron that’s in beef and the kind that the body absorbs best, Kimball says. If you go for a non-heme iron source — spinach, red beans, oats, or Beyond Meat, for example — include a source of vitamin C (think: red bell pepper strips or a squeeze of lemon juice), to enhance the absorption, per Kimball.

We also like this Granola Bar recipe from Elyse Kopecky, which checks lots of boxes for what to eat on your period: it’s iron-rich, carb-dense and delivers on some good fats and chocolate.

TRY CE‘s Kimchi Beef Burgers: These Korean-inspired burgers are made with iron-rich lean ground beef infused with spicy-sweet gut-healthy kimchi. Paired with a whole grain bun, this is exactly the type of meal Kimball recommends for upping iron levels during your period.

Korean spiced hamburger recipe

Indulge Your Cravings

Your body is an intelligent machine. Oftentimes, cravings can be a sign of a nutrient the body truly needs. For instance, craving that double cheeseburger could mean you need iron. Craving chocolate could mean you’re low in magnesium. And craving carbs could mean, well, simply that you need carbs for energy!

Trying to ride out those cravings can backfire, leading to you going overboard on them later. Instead of trying to “starve them out” or outrun them (literally or figuratively), Kimball says you should honor cravings in a mindful way.

Indulging in salty carbs after activity can be a good thing, Kimball says. Salt and carbs are two things you need to replenish after activity. Opt for healthy-ish sources like blue corn, whole-grain chips or a healthy brand of crackers like Mary’s Gone Crackers.

Also, many people crave chocolate during this time of the month. To satiate this craving, make a 70+% dark chocolate treat part of your post-activity meal or snack. You could simply eat a couple of squares. You can also also add cacao powder to a recovery smoothie. A good time-of-the-month smoothie may also include a frozen banana, protein powder (you could even go for a chocolate protein powder for double the flavor), and a handful of spinach. Bonus points for adding a tablespoon of chia seeds.

TRY CE‘s Banana Coconut Chocolate SmoothieThis smoothie will keep you feeling full from whole-food additions like beans, spinach and banana. Choose a protein powder that doesn’t contain any added sugar.

Banana Almond Chocolate Smoothie

Diversify Your Fluid Sources

“As if the headaches and cramps weren’t enough, the incessant bloating many women experience can be even more uncomfortable,” Rizzo says. The best way to combat bloat is to stay hydrated. “When you don’t drink enough fluid, you are chronically in a state of low-level dehydration. Your body will up your production of a hormone called antidiuretic hormone (ADH). This makes you hold more fluid,” Kimball explains.

A quick fix for bloat: “I love a little bit of apple cider vinegar and water,” Kimball says. Longer-term, and to beat the bloat in the first place, simply amping up your fluid intake can help. “I would look at fluids from all sources, whether it’s herbal tea, sparkling water or even coffee.” And don’t forget: water-rich fruits and vegetables can count towards your daily hydration totals, says Rizzo. “Add foods like watermelon, celery, cucumbers, kiwis and peppers to your meal plan. This can increase your water intake and fight the bloat.”

TRY CE‘s Grilled Watermelon & Halloumi SaladThis savory-sweet salad contains fluid-rich watermelon for a sweet, soft bite of hydration in solid form. Perfect for summer days, this salad also stars halloumi, a semi-hard cheese that stands up to heat without melting. Toss both watermelon and halloumi on the grill for a perfect plant-based protein-rich summer meal.

Grilled Watermelon & Halloumi Salad recipe

Do a Self-Assessment

“Listen to your body and honor it,” Kimball says. If you’re feeling PMS symptoms, run through a checklist to make sure you’re supporting your body’s needs:

  • Am I hydrated?
  • Has my sleep been ample and restful?
  • Have I been eating regularly throughout the day?
  • Have I gotten the protein, carbs and fat that I need?

Dietitian-Approved Sample Daily Period Meal Plan

Breakfast: Scrambled eggs with ¼ avocado, oatmeal, and fresh berries

Snack: Greek-yogurt-based ranch dip with whole-grain or blue corn chips

Lunch: Wild salmon with sweet potato and spinach with a squeeze of lemon juice

Dinner: Lean beef or Impossible burger on a whole grain bun with a side of green veggies. Remember: If you go for the Beyond Burger, add a source of vitamin C like red bell pepper.

Dessert: A couple squares of dark chocolate. Alternatively, a smoothie made with cacao, protein powder, spinach, frozen banana and chia seeds

 

From Yoga Journal