Eating certain meals when on your period, including fruit and leafy veggies, may alleviate symptoms while others, such as spicy foods and red meat, may make them more intense.
Foods To Eat
1. Water
Drinking a lot of water is always necessary, and this is especially true during your period. Staying hydrated might minimize your chances of having dehydration headaches, a typical symptom of menstruation.
Drinking enough of water might also avoid you from retaining water and bloating.
2. Fruit
Water-rich fruits, such as watermelon and cucumber, are ideal for staying hydrated. Sweet fruits can help you manage your sugar cravings without consuming a lot of processed sweets, which can cause your glucose levels to surge and then collapse.
3. Leafy green vegetables
It’s usual to see a decrease in your iron levels during your period, particularly if your menstrual flow is heavy. This might lead to weariness, body pain, and dizziness.
Leafy green veggies such as kale and spinach can raise your iron levels. Spinach is also rich in magnesium.
4. Ginger
A warm mug of ginger tea helps relieve certain symptoms of menstruation. Ginger has anti-inflammatory properties, which can ease achy muscles.
Ginger may also alleviate nausea. Few research confirm this, however a 2018 study indicated that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy. Since it’s safe and relatively affordable, it’s worth trying.
Don’t take too much ginger, though: Consuming more than 4 grams in one day could cause heartburn and stomachaches.
5. Chicken
Chicken is another iron- and protein-rich food you can include to your diet. Eating protein is vital for your general health, and it can help you stay full and sated during your period, suppressing cravings.
6. Fish
Rich in iron, protein, and omega-3 fatty acids, fish is a healthful supplement to your diet. Consuming iron will counterbalance the drop in iron levels that you could experience during menstruating.
Omega-3s help lower the degree of period pain, according to a 2012 study. Subjects who took omega-3 supplements reported that their menstrual pain dropped so substantially that they could reduce the amount of ibuprofen they took.
A found that omega-3s can also lessen depression. For those who experience mood swings and despair around menstruation, omega-3s may be helpful.
7. Turmeric
Turmeric is known as an anti-inflammatory spice, and curcumin is its main active element. A 2015 study looked at the effects of curcumin on PMS symptoms and concluded that participants who took curcumin had less severe symptoms.
8. Dark chocolate
A delightful and nutritious snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate offers 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.
A showed that magnesium lowered the intensity of PMS symptoms. According to a 2015 studyTrusted Source, those with magnesium deficiency were more likely to experience severe PMS symptoms.
9. Nuts
Most nuts are rich in omega-3 fatty acids, and they’re a wonderful source of protein. They also include magnesium and several vitamins. If you don’t want to eat nuts on their own, try nut butters or nut-based milks or add these components to smoothies.
10. Flaxseed oil
Every 15 milliliters of flaxseed oil provides 7,195 milligrams of omega-3 fatty acids. For context, the Office of Dietary Supplements estimates you require just around 1,100 to 1,600 milligramsTrusted Source of omega-3s per day.
A tiny study indicated that ingesting flaxseed oil relieved constipation, a common symptom of menstruation. However, further research is needed to show how flaxseed oil can benefit intestinal health.
Read Also: Delicious Recipes For Best Period Comfort Food
11. Quinoa
Quinoa is rich in minerals such as iron, protein, and magnesium. It’s also gluten-free, so it’s a perfect food for folks with celiac disease. Plus, it has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it.
12. Lentils and beans
Lentils and beans are rich in protein, so they’re terrific meat alternatives for vegans and vegetarians. They’re also high in iron, which makes them wonderful additions to your diet if your iron levels are low.
13. Yogurt
Many people acquire yeast infections during or after their period. If you prone to have yeast infections, probiotic-rich foods like yogurt can support the “good” bacteria in your vagina and may help you battle the infections.
Yogurt is also rich in magnesium and other vital elements, such calcium.
14. Tofu
A popular source of protein for vegetarians and vegans, tofu is manufactured from soybeans. It’s rich in iron, magnesium, and calcium.
Ola Hansen 
Eating certain meals when on your period, including fruit and leafy veggies, may alleviate symptoms while others, such as spicy foods and red meat, may make them more intense.
Foods To Eat
1. Water
Drinking a lot of water is always necessary, and this is especially true during your period. Staying hydrated might minimize your chances of having dehydration headaches, a typical symptom of menstruation.
Drinking enough of water might also avoid you from retaining water and bloating.
2. Fruit
Water-rich fruits, such as watermelon and cucumber, are ideal for staying hydrated. Sweet fruits can help you manage your sugar cravings without consuming a lot of processed sweets, which can cause your glucose levels to surge and then collapse.
3. Leafy green vegetables
It’s usual to see a decrease in your iron levels during your period, particularly if your menstrual flow is heavy. This might lead to weariness, body pain, and dizziness.
Leafy green veggies such as kale and spinach can raise your iron levels. Spinach is also rich in magnesium.
4. Ginger
A warm mug of ginger tea helps relieve certain symptoms of menstruation. Ginger has anti-inflammatory properties, which can ease achy muscles.
Ginger may also alleviate nausea. Few research confirm this, however a 2018 study indicated that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy. Since it’s safe and relatively affordable, it’s worth trying.
Don’t take too much ginger, though: Consuming more than 4 grams in one day could cause heartburn and stomachaches.
5. Chicken
Chicken is another iron- and protein-rich food you can include to your diet. Eating protein is vital for your general health, and it can help you stay full and sated during your period, suppressing cravings.
6. Fish
Rich in iron, protein, and omega-3 fatty acids, fish is a healthful supplement to your diet. Consuming iron will counterbalance the drop in iron levels that you could experience during menstruating.
Omega-3s help lower the degree of period pain, according to a 2012 study. Subjects who took omega-3 supplements reported that their menstrual pain dropped so substantially that they could reduce the amount of ibuprofen they took.
A found that omega-3s can also lessen depression. For those who experience mood swings and despair around menstruation, omega-3s may be helpful.
7. Turmeric
Turmeric is known as an anti-inflammatory spice, and curcumin is its main active element. A 2015 study looked at the effects of curcumin on PMS symptoms and concluded that participants who took curcumin had less severe symptoms.
8. Dark chocolate
A delightful and nutritious snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate offers 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.
A showed that magnesium lowered the intensity of PMS symptoms. According to a 2015 studyTrusted Source, those with magnesium deficiency were more likely to experience severe PMS symptoms.
9. Nuts
Most nuts are rich in omega-3 fatty acids, and they’re a wonderful source of protein. They also include magnesium and several vitamins. If you don’t want to eat nuts on their own, try nut butters or nut-based milks or add these components to smoothies.
10. Flaxseed oil
Every 15 milliliters of flaxseed oil provides 7,195 milligrams of omega-3 fatty acids. For context, the Office of Dietary Supplements estimates you require just around 1,100 to 1,600 milligramsTrusted Source of omega-3s per day.
A tiny study indicated that ingesting flaxseed oil relieved constipation, a common symptom of menstruation. However, further research is needed to show how flaxseed oil can benefit intestinal health.
Read Also: Delicious Recipes For Best Period Comfort Food
11. Quinoa
Quinoa is rich in minerals such as iron, protein, and magnesium. It’s also gluten-free, so it’s a perfect food for folks with celiac disease. Plus, it has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it.
12. Lentils and beans
Lentils and beans are rich in protein, so they’re terrific meat alternatives for vegans and vegetarians. They’re also high in iron, which makes them wonderful additions to your diet if your iron levels are low.
13. Yogurt
Many people acquire yeast infections during or after their period. If you prone to have yeast infections, probiotic-rich foods like yogurt can support the “good” bacteria in your vagina and may help you battle the infections.
Yogurt is also rich in magnesium and other vital elements, such calcium.
14. Tofu
A popular source of protein for vegetarians and vegans, tofu is manufactured from soybeans. It’s rich in iron, magnesium, and calcium.