What Foods To Eat On Your Period To Reduce Cramps & Weakness

Menstruation, commonly known as your period, is a natural part of a woman’s reproductive cycle. 

While it’s a completely normal process, many women experience discomfort, cramps, and mood swings during their period. 

One way to potentially alleviate some of these symptoms is through your diet. 

In this article, we’ll explore what foods to eat during your period to reduce symptoms like feeling weak and cramps.

Foods To Eat to Reduce Period Symptoms

1) Salmon

Salmon can help manage period pain and inflammation as it is rich in omega-3 fatty acids, according to studies

These healthy fats have potent anti-inflammatory properties, which means they can help calm the storm of inflammation that may be contributing to your menstrual discomfort. 

2) Leafy Greens

Leafy greens like spinach and kale are menstrual health essentials to eat when feeling weak on your period. 

Packed with vitamins and minerals, these greens, particularly rich in iron, can combat the fatigue and weakness that often accompany your period. 

Iron is vital for replenishing the blood you lose during menstruation, helping you maintain energy levels and overall vitality.

3) Lentils

The constant dips in blood sugar levels during your period can lead to intense cravings, particularly for sugary snacks. 

Lentils come to the rescue as an excellent source of fiber and protein. These nutrients provide steady and sustained energy, helping to stabilize your blood sugar levels and keep those cravings in check. 

4) Ginger

Ginger has a long history of use as a natural remedy for various ailments, including menstrual cramps and nausea. 

Due to its anti-inflammatory and pain-relieving properties, ginger can be particularly effective during your menstrual cycle. 

Whether you opt for ginger tea or incorporate fresh ginger into your meals, it may help ease those bothersome cramps and queasy feelings.

5) Whole Grains

When it comes to grains, opt for whole grains like quinoa and oats over refined options. Whole grains provide sustained energy, helping you avoid the energy crashes associated with refined grains. 

6) Yogurt

Your digestive system can sometimes take a hit during your period, leading to bloating and even diarrhea. 

Probiotic-rich yogurt can come to the rescue by promoting a healthy gut microbiome, studies show. 

Maintaining good gut health can help reduce these digestive issues, making your period a more comfortable experience.

7) Bananas

Bananas are a simple but effective choice to combat water retention and bloating, which can be especially bothersome during your period. 

They are packed with potassium, a mineral that helps regulate fluid balance in your body. Including bananas in your diet can help you feel less puffy and more comfortable.

8) Chamomile Tea

Periods can bring on stress, both physically and emotionally. Chamomile tea offers soothing properties that studies show can help with muscle relaxation and stress reduction. 

A warm cup of chamomile tea can be a comforting ritual during your period, promoting relaxation and well-being.

9) Nuts

Almonds and walnuts are rich in essential fatty acids, which play a role in hormone regulation. These healthy fats can help balance your hormones and reduce inflammation, potentially leading to a smoother period experience.

Get Your FREE Sleep Guide

  • Learn how to naturally improve your sleep
  • Dietary recommendations, supplements, and lifestyle changes
  • Developed exclusively by our medical doctor

By clicking “Download Now”, I agree to Ben's Natural Health Terms and Conditions and Privacy Policy.

Period-Friendly Nutrients to Pay Attention To

In addition to incorporating period-friendly foods into your diet, paying attention to specific nutrients can further enhance your menstrual well-being. 

These essential nutrients can help address common period-related issues and promote overall comfort. 

Vitamin D

Vitamin D plays an important role in hormone regulation, making it particularly relevant during your period. 

Adequate vitamin D levels can help alleviate mood swings and fatigue, which are common complaints during menstruation. 

Insufficient vitamin D can contribute to hormonal imbalances that may worsen these symptoms. 


Calcium plays a significant role in muscle function and contraction, making it essential for addressing muscle cramps during your period.

Muscle cramps, especially in the lower abdomen, are a common complaint during menstruation. Adequate calcium intake can help reduce the intensity and frequency of these cramps.


Magnesium deficiency can lead to muscle tension and cramping, which can be especially troublesome during your period. 

By ensuring an adequate intake of magnesium, you can help relax those muscles and reduce cramp severity.

Vitamin C

Vitamin C plays a crucial role in enhancing the absorption of iron. Iron is essential for replenishing the blood you lose during menstruation, helping combat fatigue and weakness. 

organic garlic supplement

Foods to Avoid When Menstruating

While certain foods can help alleviate period symptoms, there are others you should consider limiting or avoiding:

  • High-Sugar Foods: Sugary snacks and beverages can lead to energy spikes and crashes, exacerbating mood swings and cravings.
  • Caffeine: Caffeine can cause breast tenderness and exacerbate anxiety and irritability.
  • Salty Foods: High sodium intake can contribute to water retention and bloating.
  • Fatty Foods: Fatty foods can increase estrogen levels, potentially worsening breast tenderness and bloating.
  • Dairy Products: Some women find that dairy products worsen their menstrual symptoms, possibly due to the hormones present in dairy.
  • Processed Foods: Highly processed foods are often high in unhealthy fats, sugar, and sodium, making them less than ideal during your period.

Foods to eatFoods to avoid
SalmonHigh-sugar foods
Leafy greensCaffeine
LentilsSalty foods
GingerFatty foods
Whole grainsDairy
YogurtHighly processed foods
Chamomile tea


Your diet can play a significant role in managing the symptoms of your period. Knowing what foods to eat when on your period, like omega-3 fatty acids, iron, and magnesium, can help reduce pain, fatigue, and mood swings. 

Additionally, staying hydrated and avoiding certain foods can further enhance your well-being during menstruation.

Everyone’s body is different, so it’s essential to listen to your body and adjust your diet accordingly. 

If you have severe or persistent menstrual symptoms, it’s advisable to consult a healthcare professional for personalized advice.

Explore More

period sex

Period Sex: Benefits, Side Effects, Pregnancy Risk, and Tips.


  1. Yashodhara, B. M., et al. “Omega-3 fatty acids: a comprehensive review of their role in health and disease.” Postgraduate medical journal 85.1000 (2009): 84-90.
  2. Rad, Hajar Adib, et al. “Effect of Ginger and Novafen on menstrual pain: A cross-over trial.” Taiwanese Journal of Obstetrics and Gynecology 57.6 (2018): 806-809. 
  3. Rae, C., et al. “Bleeding disorders, menorrhagia and iron deficiency: impacts on health‐related quality of life.” Haemophilia 19.3 (2013): 385-391.
  4. Hudson, Tori. “Using nutrition to relieve primary dysmenorrhea.” Alternative & Complementary Therapies 13.3 (2007): 125-128.
  5. Jenabi, Ensieh, and Samira Ebrahimzadeh. “Chamomile tea for relief of primary dysmenorrhea.” The Iranian Journal of Obstetrics, Gynecology and Infertility 13.1 (2010): 39-45.

Top Products

Total Health


Glucose Control