What should you eat on your period?
On your period, eat regular meals with iron-rich foods (beans, lentils, leafy greens, meat or fish), complex carbs for steady energy, calcium from dairy or fortified alternatives, and omega-3 fats from oily fish, walnuts or flax. Drink plenty of water. Limiting very salty foods, alcohol and lots of caffeine can help with bloating, cramps and mood.
Foods that help, and why
| Food group | Examples | Why it helps on your period |
|---|---|---|
| Iron-rich foods | Lentils, beans, tofu, spinach, red meat, eggs, fortified cereal | Replaces iron lost in blood; low iron causes tiredness |
| Vitamin C | Citrus, peppers, berries, tomatoes | Helps you absorb iron from plant foods |
| Complex carbs | Oats, wholegrain bread, brown rice, potatoes with skin | Steadier energy and mood than sugary snacks |
| Calcium | Yogurt, milk, cheese, fortified plant milks, tofu | Linked with fewer PMS symptoms in studies |
| Omega-3 fats | Salmon, sardines, walnuts, chia, flax | May reduce inflammation and cramp pain |
| Water-rich foods and drinks | Water, herbal tea, cucumber, watermelon, soup | Helps with bloating and headaches |
| Ginger | Ginger tea, fresh ginger in meals | Some small studies suggest it eases cramps and nausea |
What to go easy on
- Very salty foods: can make water retention and bloating worse.
- Lots of caffeine: may worsen breast tenderness, anxiety and sleep for some people.
- Alcohol: can disturb sleep and deepen low mood. See alcohol and your period.
- Big sugar spikes: a crash afterwards can make tiredness and irritability feel worse. A treat is fine; pairing it with protein helps.
- More in what not to eat on your period.
Iron: the one to watch
You lose about 20 to 90 ml of blood each period. With heavier periods, iron stores can run low, causing tiredness, breathlessness, pale skin and feeling cold. Iron from plant foods is absorbed better with vitamin C, and less well with tea or coffee at the same meal. If you're often exhausted on or after your period, ask a doctor about a blood test before taking iron supplements.
Food, cravings and mood
Wanting carbs and chocolate around your period is normal: appetite and energy needs rise a little in the luteal phase. Regular meals with protein and fiber keep blood sugar steadier, which helps with mood dips and irritability. Calcium is one of the better-studied nutrients for PMS: in a trial, 1,200 mg a day cut overall symptom scores by 48%, compared with 30% on placebo. For more food ideas by phase, see menstrual phase food and luteal phase food.
Cravings usually peak in the days before your period. Stocking up on easy, filling snacks then (yogurt, nuts, toast with nut butter, fruit) beats relying on willpower.
See a doctor if you feel very tired, short of breath or dizzy around your period, if your periods are heavy (changing protection every hour or two), or if you're thinking about restrictive diets that make your periods stop.
Frequently asked questions
Is chocolate good for your period?
Dark chocolate has some magnesium and iron, and enjoying it is fine. It isn't a cure for cramps, though. See why you crave chocolate.
What should I drink on my period?
Water and herbal teas like ginger or peppermint are good choices. Keep caffeine and alcohol moderate.
Do bananas help period cramps?
Bananas have potassium and some magnesium, and they're an easy snack, but there's no strong evidence they ease cramps on their own.
Does what I eat affect PMS?
It can help a little. Regular meals, enough calcium, and less salt, caffeine and alcohol in the week before your period help some people.
Sources
- NHS: Iron
- NHS: Iron deficiency anaemia
- Office on Women's Health: Premenstrual syndrome (PMS)
- Thys-Jacobs S et al. Calcium carbonate and the premenstrual syndrome. Am J Obstet Gynecol (1998)
This page is for information only and isn鈥檛 medical advice. If something worries you, please talk to a doctor.
Keep reading
Foods to eat on your period (and why they help)The best foods to eat on your period for cramps, tiredness and mood: iron, omega-3s, ginger, calcium and easy meal ideas, plus what to go easy on.What should you avoid eating on your period?Foods to avoid during your period: very salty food, lots of caffeine, alcohol, sugary snacks and greasy meals can worsen bloating, cramps and mood.
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