Period Power: The Best Foods to Eat (and Avoid) for a Better Cycle

We’ve all been there—curled up on the couch, clutching a heating pad, and debating whether to cry, nap, or devour an entire bag of chips. Periods can be a lot, and what you eat during this time can either make things a little easier… or a whole lot worse.

So, what should you reach for, and what’s best left in the pantry? Let’s talk about it.

Foods That Have Your Back During Your Period

1. Dark Chocolate

Yes, you can eat chocolate guilt-free—just make it the dark kind (70% cocoa or higher). It’s loaded with magnesium, which can help ease cramps and boost your mood(1). Plus, it feels like a little treat, and who doesn’t need that right now?

2. Leafy Greens

Spinach, kale, and other greens are your iron-packed superheroes. Since your iron levels can drop during your period, these helps keep fatigue at bay. No energy to cook? Toss some greens into a smoothie or soup—easy peasy (2).

3. Bananas

Did cramping get you down? Bananas are rich in potassium, which can help reduce muscle cramps (3). Plus, they’re great for keeping your energy steady. A banana with a spoonful of peanut butter? Perfection.

4. Ginger Tea

Feeling bloated or dealing with nausea? Sip on some ginger tea. It’s soothing, warming, and helps calm your stomach (4). Bonus: the act of sipping tea is just super cozy, right?

5. Salmon

Omega-3s in salmon are anti-inflammatory, which can help tone down the intensity of cramps (5). Grill, bake, or throw it in a salad—whatever works for you.

Foods That Don’t Do You Any Favors

1. Salty Snacks

Chips, pretzels, and anything overly salty can make bloating worse (6). Do you need more discomfort right now? Probably not.

2. Sugary Treats

Sure, that donut looks amazing, but spiking your blood sugar can make mood swings worse. Go for fruit or dark chocolate instead—you’ll still satisfy the sweet craving without the crash (7).

3. Caffeine Overload

Coffee lovers, this one’s tough. Too much caffeine can worsen cramps and contribute to breast tenderness. If you can’t skip your morning cup, try to stick to one and switch to herbal teas for the rest of the day (8).

4. Alcohol

A glass of wine might sound like a good idea, but alcohol can dehydrate you and mess with your sleep, leaving you feeling even more sluggish. Not worth it (9).

Little Extras That Help

• Hydration: Drink all the water. It helps with bloating and keeps headaches at bay.
• Small, Frequent Meals: If you’re not super hungry, smaller meals can be easier to handle than three big ones.
• Comfort Foods (In Moderation): Craving mac and cheese? Go for it, just try to balance it with nutrient-rich sides like a simple salad or roasted veggies.

Final Thoughts

Your period is already hard enough—don’t let food choices make it harder. Experiment with what works for your body because everyone’s different. And hey, if you do end up eating an entire pizza one night? No judgment here.

Your body’s doing incredible things, even when it doesn’t feel like it. Treat it with a little extra love, and it’ll thank you for it.