Category: Food during period

For years, I thought my period fatigue was just “normal.” Every month I’d feel drained, dizzy, and foggy-brained — no matter how much I slept. Then one day, after a random blood test, my doctor said something that changed everything: “You’re slightly anemic.”

I was shocked. I’d always eaten well, or so I thought. But she explained how iron levels drop naturally during menstruation, especially for women who bleed heavily. Low iron means less oxygen travels through the blood — and that’s why I felt like I was running on empty.

I started adding iron-rich foods to my meals: lentils, spinach, red meat once a week, and pumpkin seeds for snacks. I even learned that combining these foods with vitamin C (like lemon juice or orange slices) helps your body absorb iron better. Within two months, I felt completely different — lighter, more awake, and surprisingly happier.

So if you ever feel like your energy disappears with your period, it might not be “just hormones.” Sometimes, your body is whispering for something as simple — and powerful — as iron.

There’s something deeply comforting about a warm meal when you’re on your period — and it’s not just emotional. Studies have shown that eating warm, cooked foods can actually help the body relax, improve digestion, and reduce bloating.

One nutritionist, Dr. Laila Mendez, once shared a story about a patient who constantly craved ice-cold drinks and salads during her period but always felt bloated and tired afterward. When Dr. Laila suggested switching to soups, stews, and herbal teas, the change was remarkable. Her patient’s cramps decreased, her energy levels improved, and she even described feeling more “centered” and calm.

Warm meals — like vegetable soups, lentil stews, or even soft rice with turmeric — support blood circulation and prevent the digestive system from slowing down, which often happens during menstruation. Cold foods, on the other hand, can make blood vessels constrict, leading to more discomfort.

If you tend to crave sweets or fast food during your cycle, try making comforting alternatives: baked sweet potatoes, hot chocolate made with real cocoa, or oatmeal with cinnamon and honey. These foods nourish your body while also feeding your emotions — because comfort doesn’t have to come from junk food.

So next time your period arrives, wrap yourself in a blanket, warm up a homemade bowl of something cozy, and remind yourself that taking care of your body can also feel delicious.

A recent nutrition experiment found that women who ate a bowl of oats every morning during their period experienced less bloating and more stable energy. The reason lies in the fiber and iron found in oats, which help regulate digestion and compensate for the iron lost through bleeding.

Oats also contain vitamin B6, known to balance mood and reduce irritability. In the experiment, women who combined oats with fruits like banana or berries reported less fatigue and fewer cravings.

To try it yourself, cook oats with milk or plant-based alternatives, add some honey or cinnamon, and enjoy it warm. It’s not just comfort food — it’s nourishment that supports your body’s natural rhythm.

Recent research found that women with healthy gut bacteria experience fewer cramps and less bloating during their period. Scientists believe this happens because gut microbes help balance estrogen levels and reduce inflammation — two key factors that influence menstrual pain.

In a small study, women added probiotic foods like yogurt, kefir, kimchi, and fermented pickles to their daily meals for one month. Many reported lighter cramps and better digestion during their next cycle.

Gut health also affects mood. A balanced gut can increase serotonin production, the hormone responsible for happiness and calmness. So, improving digestion may also improve your emotional balance during your period.

If you often deal with cramps or bloating, start by adding one serving of probiotic food a day. It’s a simple and natural step toward a more comfortable cycle.

When your period arrives, cravings often come along with it. You may find yourself reaching for chips, chocolate bars, or fast food. While these might bring short-term comfort, they can also worsen bloating, fatigue, and mood swings. The good news is that there are foods that feel comforting but still help your body during this time.

Warm Soups and Stews
A bowl of warm soup is soothing and easy to digest. Choose broth-based soups with lots of vegetables and lean protein like chicken or lentils. The warmth relaxes muscles, and the nutrients support your energy levels.

Dark Chocolate
Yes, you can still enjoy chocolate! Dark chocolate with at least 70% cocoa is rich in magnesium, which can reduce cramps and improve mood. Pair a square or two with some nuts for a satisfying and healthy snack.

Smoothies with Greens and Fruit
If your appetite feels low, a smoothie is an easy way to pack in nutrients. Blend spinach, banana, berries, and almond milk for a tasty drink that’s full of vitamins, iron, and fiber.

Herbal Teas
Instead of coffee, try teas like chamomile or peppermint. They soothe cramps, help with digestion, and reduce stress levels.

Comfort food doesn’t have to mean junk food. Choosing warming, nutrient-rich meals will not only satisfy your cravings but also help you feel more balanced and energized throughout your cycle.

Sometimes, the best relief doesn’t come from a pill but from your kitchen. Certain herbs and spices have been used for centuries to ease menstrual discomfort, and modern science is beginning to support what tradition already knew.

🌿 Soothing herbs and spices:

• Ginger: Reduces cramps and inflammation. A warm ginger tea can calm both pain and nausea.
• Cinnamon: Improves circulation and may reduce heavy bleeding. Sprinkle it on oatmeal or tea.
• Turmeric: Its anti-inflammatory power helps with overall pain relief. Golden milk is a cozy option.
• Peppermint: Calms bloating and relaxes muscles. Peppermint tea can also lift your mood.
• Chamomile: Relaxes the body, improves sleep, and reduces irritability.

💡 How to use them:
You don’t need complicated recipes. A simple tea, a warm drink, or adding spices to meals works wonders. For example, ginger tea in the morning and chamomile tea before bed can create a calming rhythm.

Herbs are not magic, but when combined with rest, hydration, and care, they become powerful allies. The next time discomfort arrives, try turning to nature first.

Many women feel unusually tired, weak, or lightheaded during their periods. One major reason is iron loss. Since iron is lost through menstrual blood, women with heavy flows are especially at risk for low iron levels. Replenishing it through your diet can make a huge difference in how you feel.

💪 Why iron matters:
Iron is essential for producing hemoglobin, the protein that carries oxygen in your blood. When levels drop, your body has to work harder to deliver oxygen to tissues, leaving you drained and fatigued.

🥦 Best iron-rich foods for your period:

• Spinach and leafy greens — rich in iron and vitamin C (which helps with absorption).
• Red meat and chicken — excellent sources of heme iron, the most easily absorbed type.
• Lentils, chickpeas, and beans — plant-based sources for vegetarians and vegans.
• Pumpkin seeds and sunflower seeds — easy snack full of iron and magnesium.
• Dark chocolate (70%+) — a delicious option that actually provides iron.

🌿 Tips to maximize absorption:

• Pair iron-rich foods with vitamin C sources like oranges, tomatoes, or strawberries.
• Avoid tea or coffee right after meals, since they reduce iron absorption.
• Spread iron-rich foods throughout the day for steady energy.

By eating mindfully during your period and supporting your iron levels, you can fight fatigue naturally. Food can truly be medicine when chosen wisely.

Bloating is one of the most annoying period symptoms — your clothes feel tighter, your stomach feels heavy, and you’re just uncomfortable in your own body. The good news? What you eat can make a big difference.

Here are the top foods that help reduce bloating during your period:

🥒 Cucumber – High in water, helps flush out excess sodium
🍍 Pineapple – Contains bromelain, an enzyme that reduces inflammation
🍌 Bananas – Rich in potassium, which helps balance fluids
🍵 Ginger tea – Calms the stomach and eases water retention
🥦 Steamed greens – Help digestion without causing gas
🥥 Coconut water – A great natural electrolyte replacement

And don’t forget about hydration. Drinking more water may sound counterintuitive when you’re bloated, but it actually helps reduce it. Water keeps things moving in your digestive system and flushes out excess salt.

🚫 Try to avoid:

• Salty snacks and processed foods
• Carbonated drinks (including sparkling water!)
• Dairy (if you’re sensitive to it)
• Chewing gum (causes you to swallow air)

Bonus tip: Eat slowly and avoid eating late at night — this helps reduce digestive stress.

Instead of battling your body during your cycle, support it with gentle foods that bring relief. Bloating isn’t permanent — and these small changes can help you feel lighter and more in control. 🌿