10 Foods to Help You Manage Your Period Better

Kanika Mehta
·3-min read

Periods are the worst. They are monthly rollercoasters of emotions and distress. So no judgements if you want to tuck away an entire chocolate cake when yours starts. While the cake may taste amazing and helps lift the mood, the sad news is that it won't actually help you feel better.

Eat and drink (no alcohol, ladies) your way to an easy period.
Eat and drink (no alcohol, ladies) your way to an easy period.

While you stock up on chocolates and vino that doesn’t really help with cramps or any other issues you face, there are a few things – if added to your diet – can help tide over the cramps.

Here's a rather easy-to-stock list of things you should stuff in your face to put those cramps in their place.


High on Vitamin D and Omega-3, oily fish are packed with anti-inflammatory fats. Other fish such as mackerel, trout and sardines are good too. For non-meat eaters, add up on Omega-3s with avocados, eggs, or flaxseeds.

Leafy greens

Tend to feel bloated? Experts suggest sticking with veggies rich in fibre and magnesium. Drink up a green smoothie with kale, spinach or sauté some broccoli to go with a meaty main.


For women who suffer from irregular periods, there’s some hope in the kitchen. We suggest making chickpeas or just grab a bowl of good old hummus. The B6 boost will help your progesterone levels.

Foods to help you manage your period better
Foods to help you manage your period better

Nuts (almonds, pecan, walnuts)

Snack right. Put this on a sticky note on your refrigerator! Think nuts instead of chips and fries. Allergic to them? Try unsalted popcorn. Surprisingly, this is a great snack to elevate serotonin levels.


Fruit lovers, rejoice! Another reason to whip up a smoothie or just a simple fruit salad. Bananas, apricots and even oranges help maintain fluid balance in the body. Bye-bye bloating.


Full of fiber, oats or oatmeal keep you full and are a good source of zinc and magnesium. Relax your blood vessels and check serotonin levels with smoothies, cookies or even homemade granola.

Dark chocolate

Intense chocolate cravings are extremely common at this time of the month, but excessive sugar isn't a great idea and may actually make your symptoms worse. Try eating dark chocolate, instead. It's lower in sugar than milk and white chocolate, but will still satisfy your sweet cravings, and as a bonus, is a rich source of magnesium.


This summer fruit helps you stay hydrated and curbs those sneaky sugar cravings. For non-melon months, swap this with cucumber. Add them to your meal as a side salad or snack between meals.

Also read: Menstrual Hygiene: Know More About the Colour of Your Period Blood.


High source of protein, lentils are great replacements for vegetarians. Your bowl of lentil (or even beans) also give a boost to iron levels. They are a must-have for those with anaemia issues.

Peppermint tea

Craving a good cup of coffee? Switch to peppermint tea instead. A study suggests it soothes all PMS symptoms. It’s a good cure, specifically for hormone-related anxiety, cramps, nausea, and diarrhoea. Add a dash of honey for the added sweet aftertaste. Not a mint fan? Try a cup of fresh ginger tea.

While we jotted down additions to your meals, here’s a tiny list that is best avoided to add unnecessary fuel to the symptomatic fire one’s dealing with. This helps in steering clear of acid reflux and stomach upset. Avoid alcohol and the imperative hangover, excessive salty or sweet things – so no chips, junk food or cakes that feel like mood changers but aren’t. Skip all fizzy drinks and caffeine too – they add to headaches and constipation.

(Edited by Kanishk)

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