Category: Food during period

When you’re on your period, your body loses blood — and with that, iron. If you’re not replenishing that iron, you may feel extra tired, foggy, or even dizzy. Your period is already an energy dip — and low iron makes it worse.

🩸 Iron is essential for:

• Oxygen circulation
• Muscle recovery
• Brain focus
• Energy production

🥩 If you eat meat, good iron sources include:

• Red meat (beef, lamb)
• Chicken liver (surprisingly powerful!)
• Sardines and tuna

🌱 If you’re plant-based, go for:

• Lentils and chickpeas
• Tofu and tempeh
• Spinach, kale, and broccoli
• Pumpkin seeds, quinoa, oats

⚠️ BUT there’s a catch! Plant-based iron is harder to absorb. To boost absorption:

• Eat vitamin C-rich foods (like lemon, oranges, bell peppers) alongside your iron-rich meals.
• Avoid drinking tea or coffee with iron meals — they block absorption.

Try this perfect period meal:
🍛 Lentil curry with spinach, served with a squeeze of lemon and a side of brown rice. Or a beef stir-fry with broccoli and bell peppers.

Also consider cooking in a cast iron pan — it actually releases iron into your food!

Iron isn’t just for anemia — it’s your secret weapon for staying strong during your period. Take care of your body, and it will take care of you. 💪✨

Snacking during your period is totally normal — your body is working overtime and needs extra fuel. But not all snacks are created equal. Some can leave you bloated, tired, or moody… while others can actually help balance your hormones, ease cramps, and give you steady energy.

So instead of reaching for ultra-processed snacks loaded with sugar or salt, try these tasty and nourishing alternatives. They’ll satisfy your cravings and support your body at the same time.

🍫 Craving Chocolate?
Go for dark chocolate (70% cacao or more). It’s rich in magnesium, which helps ease muscle tension and reduce cramps. Pair it with a few almonds for a satisfying, protein-rich combo.

🍿 Need Something Salty?
Skip the chips and try air-popped popcorn with olive oil and sea salt, or roasted chickpeas tossed with paprika. These snacks are crunchy, salty, and loaded with fiber — no bloating or guilt.

🍓 Looking for Something Sweet?
Blend frozen bananas with peanut butter and a touch of honey for homemade “nice cream.” Or snack on berries with Greek yogurt, which gives you probiotics and calcium for bone and hormone support.

🥒 Feeling Bloated?
Cucumber slices, celery sticks, and watermelon chunks are full of water and can help with bloating. Add a dash of lemon or mint to keep it fresh and delicious.

🥜 Power Bites to Keep You Full
Make your own energy balls with oats, dates, peanut butter, and a few dark chocolate chips. They take just 10 minutes to make and keep well in the fridge all week.

Snacking doesn’t have to be about guilt. It’s a way to support your body, your energy, and even your mood. Listen to your cravings — they’re your body’s way of asking for support — and answer them with foods that truly help. 💕

Let’s be honest — when your period hits, your cravings can feel so real. You might suddenly want chips, burgers, sugary snacks, or chocolate right now. But while giving in to cravings every now and then is totally okay, consistently eating too much junk during your cycle can make things worse — bloating, mood swings, fatigue, and even more intense cramps. So how can you satisfy your cravings without feeling worse afterward? Here’s how to outsmart them:

🔄 Understand the Why
Cravings often show up due to hormonal changes, especially a drop in estrogen and serotonin. This can make you reach for carbs and sugar to feel better emotionally.

🍫 Smart Swaps
Instead of milk chocolate, go for dark chocolate (70%+ cacao). It’s rich in magnesium and can actually help with cramps and mood.

🍟 Salty Cravings?
Make homemade sweet potato fries, roasted chickpeas, or popcorn with olive oil and herbs. They’re satisfying, crunchy, and much healthier than fast food fries or chips.

🍦 Sweet Tooth?
Frozen bananas blended into “nice cream,” dates with almond butter, or fruit with yogurt can satisfy your sweet cravings without a sugar crash.

🥤 Craving Soda or Energy Drinks?
Try sparkling water with lemon, or cold herbal tea with a drop of honey. They’re refreshing and won’t mess with your energy levels.

🥗 The Big Picture:
Don’t punish yourself if you eat a cookie — instead, add more whole, nutrient-rich foods to your meals so you feel full and balanced. When your body is nourished, your cravings naturally reduce.

Your cravings are a message — listen with kindness, and respond with care. 💛

Many women experience uncomfortable symptoms during their menstrual cycle, such as cramps, bloating, fatigue, and mood swings. While medication can help, making the right food choices can also be a powerful and natural way to manage period discomfort. The good news is that some foods are not only healthy but can specifically ease period symptoms and help your body feel its best during this time. Here are five foods you should definitely add to your plate when you’re on your period:

1. Leafy Greens (Spinach, Kale, Swiss Chard):
During your period, your iron levels can drop due to blood loss, making you feel tired, dizzy, or weak. Leafy greens are rich in iron, magnesium, and fiber, helping to replenish your body and reduce fatigue. Adding a handful of spinach to your smoothies, salads, or cooked dishes is a simple way to get a good boost of nutrients.

2. Salmon:
Salmon is a powerhouse of omega-3 fatty acids, which are well-known for their anti-inflammatory properties. Studies have shown that omega-3s can help reduce the intensity of menstrual cramps by calming muscle contractions in the uterus. If you’re not a fan of salmon, other fatty fish like sardines and mackerel can also be great choices.

3. Dark Chocolate:
Craving something sweet? Good news — dark chocolate (with at least 70% cocoa) is packed with magnesium, which helps relax muscles and lift your mood. It can also regulate serotonin levels in the brain, making you feel happier and less anxious. A few squares of dark chocolate can be a comforting treat without guilt during your period.

4. Bananas:
Bloating and muscle cramps are common during menstruation. Bananas are high in potassium, which helps regulate the balance of fluids in your body and prevent bloating. Plus, their natural sweetness and smooth texture make them an easy snack when you don’t feel like eating much.

5. Chamomile Tea:
While not technically a food, chamomile tea deserves a place on this list. It’s known for its calming and muscle-relaxing effects. Drinking chamomile tea can ease uterine contractions, reduce the severity of cramps, and even help you sleep better at night. A warm cup before bedtime can be incredibly soothing.

Extra Tips:

• Drink plenty of water to help reduce bloating and stay energized.
• Avoid salty foods and processed snacks, as they can worsen bloating and cramps.
• Include small, frequent meals instead of heavy meals to keep your digestion smooth.

By making mindful food choices during your period, you can naturally support your body and make these days more manageable. Try incorporating these foods into your routine and see the difference for yourself!

During your period, your body needs extra care — and one of the easiest ways to support yourself is through your meals. Not only can certain foods ease cramps and bloating, but they can also help stabilize your energy and mood throughout the day. Here’s what a “period-friendly” meal looks like:

🍳 1. Include a Good Source of Protein
Think eggs, chicken, tofu, lentils, or Greek yogurt. Protein helps maintain stable blood sugar levels, which can prevent sudden mood swings and cravings.

🥑 2. Healthy Fats are Your Friend
Adding avocado, nuts, olive oil, or fatty fish like salmon to your plate gives your body omega-3 fatty acids that naturally help reduce inflammation and ease pain.

🥗 3. Load Up on Colorful Vegetables
Vegetables like spinach, carrots, broccoli, and beets provide vitamins, minerals, and fiber that support digestion and help your body feel lighter and more energized.

🍚 4. Choose Complex Carbs
Whole grains like brown rice, quinoa, oats, and sweet potatoes provide long-lasting energy without causing blood sugar spikes. They also help with feelings of fullness and curb unhealthy cravings.

💧 5. Stay Hydrated and Mineralized
Water is essential, but you can also add coconut water, herbal teas, and mineral-rich broths to your day. Staying hydrated helps ease bloating and supports circulation.

🌸 Simple Meal Idea:
Grilled salmon with roasted sweet potatoes and a side salad of spinach, cucumber, and avocado. Top with olive oil and lemon dressing. Refresh with a mint tea after your meal.

🌟 Remember:
Eating during your period is not about restricting yourself — it’s about nourishing your amazing body through a natural, powerful cycle. Give yourself permission to eat foods that make you feel good inside and out.