11 Best Comfort Foods To Eat During Periods For Instant Relief

Did you know that around 70-80% of women in India experience menstrual discomfort, with many reporting symptoms like cramps, bloating, and mood swings? While periods can be painful, they are also a sign of your body’s incredible strength and resilience. So, what should we eat during periods to ease the discomfort and make the experience a bit more manageable? 

Nutrition plays a vital role in helping alleviate these symptoms, and the right foods can make a noticeable difference. Studies show that a diet rich in anti-inflammatory foods, like fruits, vegetables, and whole grains, can help reduce pain and improve overall well-being during menstruation. 

A 2023-2025 study on menstrual health in India revealed that women who consume iron-rich foods like spinach and dates reduce the risk of period fatigue by 60%. Omega-3-rich oil foods like walnuts and flaxseeds lower inflammation, easing cramps. Also, 70% of women who drank herbal teas like chamomile reported less bloating. Let’s explore the best foods for a comfortable period!

11 Best Comfort Food To Eat During Periods

Menstruation can be challenging with pain, fatigue, and food cravings, but the right diet can help. Here are the best period-friendly foods to ease discomfort and boost energy!

1.  Hydrating Foods To Prevent Water Retention

Hydrating foods are those that have a high water content and help maintain the body’s fluid balance, reducing water retention and bloating. These foods promote kidney function and flush out excess sodium, which is a common cause of fluid retention.

• Regulates Sodium Levels:  Foods like coconut water and watermelon help flush out excess salt, preventing swelling and puffiness.
• Boosts Kidney Function: Hydrating foods aid in removing excess fluids by enhancing kidney performance and reducing water retention naturally.

Key Foods:

• Coconut Water is rich in electrolytes like potassium, it helps balance sodium levels and reduce bloating.
• Buttermilk is a good source of probiotic-rich drink that aids digestion and prevents water accumulation in the body.
• Cucumber has high water content and natural diuretic properties to flush out toxins.
• Watermelon contains over 90% water, along with potassium, to regulate hydration.
• Soups are light, water-based soups that provide hydration and essential minerals to support fluid balance.

2. Fruits

The correct type will help you a lot in hydration and curb your sugar cravings without eating refined sugars. They are a good source of vitamins A, C, and E, magnesium, zinc, phosphorous, folic acid, and minerals. 

Moreover, they contain a good fiber that keeps you full for extended periods and boosts gut health. However, as they are low in calories and fat, you can eat them to keep yourself full and maintain a healthy weight.

Fruits to eat during periods are:

1. Bananas: They are high in potassium and can help in reducing bloating and muscle cramps.
2. Oranges are rich in vitamin C, which will boost the immune system and help with fatigue and mood swings.
3. Pineapples contain anti-inflammatory properties that can ease cramps and bloating.
4. Papaya’s papain enzyme can help you ease digestion and reduce menstrual discomfort.
5. Watermelon has a high content of water, which will keep you hydrated and reduce bloating.

3. Green Leafy Vegetables

Knowing the type of foods to include in the period for sunny periods is essential. However, these leafy green vegetables prevent your body from fatigue, bodily pain, and dizziness, which are common in periods.

• Consuming these vegetables increases and boosts the levels of iron in your body.
• Moreover, they are packed with nutrients, vitamins A, K, E, C, B1, B2, B3, B5, and B6, beta-carotene, and folate.
• They have high mineral content, including iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium, which are essential for your body.

4. Ginger

One of the best foods to eat during periods is every kitchen’s ingredient ginger /adarak as it has anti-inflammatory effects, which soothe achy muscles and help improve other specific symptoms of menstruation. So, you can consume ginger in any form, like tea, ginger mint water, or add it to your meal. Moreover, according to NCBI, ginger (Zingiber officinale) effectively reduces heavy menstrual bleeding and associated symptoms.

Refreshing Ginger Mint Water: A Hydrating Drink For Your Summers!

• However, ginger may also reduce nausea after surgery and morning sickness.
• Ginger prevents vomiting during the first trimester of pregnancy.
• Ginger has potent anti-inflammatory and antioxidant properties, such as gingerol.

5. Chicken

Chicken is another iron- and protein-rich food essential for your overall health and one of the foods for period pain relief. However, chicken is the best food to eat during periods.

• It is a great source of amino acids that help build muscle tissue and maintain bone mineral density.
• Also, it contains the amino acid tryptophan, which increases the level of serotonin, which is the “feel-good” hormone in the brain. 

6. Fish

Fish is a nutritious choice during menstruation, offering protein, iodine, vitamins, and minerals. It’s rich in omega-3 fatty acids and is known for reducing inflammation and alleviating period pain. Moreover, many wonder, can we eat fish during periods? Yes, fish is rich in nutrients and can be beneficial. Fish provides omega-3s that help reduce cramps and inflammation.

• Plus, its vitamin D content supports bone health and immunity, making it an ideal addition to your diet for overall well-being during menstruation.

7.  Anti-Inflammatory Foods To Reduce Bloating & Pain

Anti-inflammatory foods help reduce swelling, discomfort, and digestive issues by soothing the gut and lowering inflammation in the body. These foods can aid in digestion, relieve bloating, and support overall well-being.

• Improves Digestion: Ingredients like ginger, cumin, and chamomile promote better gut health, reducing bloating and gas.
• Natural Pain Relief: Turmeric milk and chamomile tea have anti-inflammatory properties that help ease stomach cramps and body aches.
• Heart Health: As it contains curcumin, it protects your heart from various diseases and is an anti-inflammatory agent and antioxidant.

8.  Magnesium-Rich Foods To Reduce Cramps

Magnesium is an essential mineral that helps regulate muscle function, nerve signaling, and electrolyte balance. Consuming magnesium-rich foods can help prevent muscle cramps, reduce tension, and promote overall muscle relaxation.

• Relaxes Muscles: Magnesium helps relax contracted muscles, reducing spasms and cramps.
• Supports Electrolyte Balance:  It works with potassium and calcium to maintain proper hydration and prevent cramps.
• Improves Circulation: Magnesium aids in better blood flow, ensuring muscles get enough oxygen and nutrients.

9. Nuts

Nuts mixture are also good foods for periods as they further contain omega-3 fatty acids and protein, helping in painless menstruation. It has other benefits as well. 

• Well, nuts like almonds, cashews, and walnuts are rich in fat, and several nutrients, including vitamin E, magnesium, and selenium, and low in carbs.
• They contain polyphenols and antioxidants that further help protect your cells and cholesterol levels.
• It helps lower bad LDL and boost levels of good HDL

10. Yogurt

Yogurt is rich in probiotics, which support gut health and digestion.

• Consuming yogurt can help regulate bowel movements and reduce bloating and discomfort associated with menstruation.

11. Quinoa

Quinoa is rich in nutrients, gluten-free, and suitable to include in your diet during periods. So, consuming hot quinoa porridge will surely help you get rid of discomfort and pain. However, you can try this recipe during periods as it has other benefits as well. Moreover, according to NCBI, quinoa alleviates polycystic ovary syndrome by regulating gut microbiota via the PI3K/AKT/mTOR pathway and autophagy.

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• It is packed with fiber, protein, folate, and magnesium.
• Moreover, being rich in fiber helps support the health of your gut, body weight maintenance, and more.
• Quinoa is gluten-free, which increases the nutrient value of your diet.

• It is packed with fiber, protein, folate, and magnesium.
• Moreover, being rich in fiber helps support the health of your gut, body weight maintenance, and more.
• Quinoa is gluten-free, which increases the nutrient value of your diet.

So, when wondering about what should we eat in periods, focus on foods that relieve discomfort and inflammation.

Foods To Avoid During Periods

Your diet plays a crucial role in managing period symptoms. Certain foods can worsen cramps, bloating, and mood swings, making your cycle more uncomfortable.

Caffeine And Sugary Drinks

Caffeinated and sugary beverages can intensify period discomfort by affecting hormones and hydration levels.

• Caffeine increases Cramps by constricting blood vessels, reducing blood flow to the uterus, and worsening cramps.
• High caffeine levels increase the triggers of anxiety, the stress hormone, leading to heightened anxiety and mood swings.
• Caffeine causes dehydration as it is a diuretic, leading to frequent urination and dehydration, intensifying fatigue.
• Sugary drinks cause a rapid spike and drop in blood sugar levels, worsening mood swings.

Processed And Junk Food

Highly processed foods contain unhealthy fats and preservatives that negatively impact period health.

• Trans fats in junk food cause inflammation, leading to bloating and discomfort.
• Processed foods worsen mood swings as they lack essential nutrients, disrupting serotonin levels, which regulate mood.
• High-calorie junk food leads to Weight Fluctuations as it contributes to sudden weight gain due to water retention.
• Refined carbs spike sugar levels; in packaged foods, the sugar content is high, causing an energy crash and making fatigue worse.

Excess Salt And Spices

Too much salt and spice can trigger water retention, digestive discomfort, and inflammation.

• Excess sodium causes water retention and leads to bloating, making you feel heavier during periods.
• Spicy foods trigger stomach discomfort and can irritate the stomach lining, leading to acid reflux and cramps.
• High salt intake Increases Inflammation and disrupts hormonal balance, worsening period pain.
• Sodium spikes affect blood pressure and can cause temporary hypertension, leading to dizziness and headaches.

Dairy Products in Excess

While dairy is rich in calcium, excessive consumption can cause digestive and skin issues during menstruation.

• Lactose in dairy can cause bloating and be harder to digest, leading to bloating and gas.
• Dairy increases androgen levels, which triggers acne, which can lead to period-related breakouts.
• Some dairy products worsen cramps as they contain inflammatory prostaglandins, intensifying period pain.
• Can cause digestive issues if they are lactose intolerant, and dairy triggers diarrhea or constipation.

Studies show that reducing caffeine and processed food intake can improve period symptoms by up to 40%.

Bottomline

The days in the period are less fun than they usually are. Because you are in pain, you feel lazy and do not feel like even getting ready, especially in the 1st-two days of this stage. 

• 11 Best Comfort Food: Eating the right foods during periods can ease discomfort, reduce bloating, and boost energy. Including hydrating foods, protein-rich sources, anti-inflammatory ingredients, and magnesium-packed options can help support overall well-being and make menstruation more manageable.
  
• Stay Hydrated: Drink plenty of water to reduce bloating and cramps. Staying hydrated helps your body cope better during periods.
  
• Include Healthy Fats: Foods like avocados, nuts, and olive oil help reduce inflammation and provide essential nutrients.
  
• Avoid Caffeine and Salty Foods: Caffeine and salty foods can worsen bloating and mood swings. Reduce these to feel more comfortable.
  
• Consume Magnesium: Foods like bananas, nuts, and dark chocolate are rich in magnesium. They help relax muscles and reduce cramps.
  
• Include Omega-3 Fatty Acids: Fish, flaxseeds, and walnuts are good sources. Omega-3s can reduce inflammation and alleviate pain.
  
• Foods To Avoid During Periods: Avoiding caffeine, processed foods, excess salt, and dairy can help reduce bloating, cramps, and mood swings during periods. A balanced diet can improve period symptoms by up to 40%, making your cycle more comfortable.

You can include foods for irregular periods to keep your periods on track. Also, it is essential to consult a doctor if you notice delays in your menstruation cycle. So, say Hi! To Happy Periods now.

Fun Fact

Are you fond of having rusk along with your tea in the morning or evening? The majority of us like it, but do you know it is the worst tea-time snack? You might be surprised but click here to know what we have to say on this.

Transformation Of Weight Loss During PCOD

Well, periods are an important and healthy part of a woman’s life. But during their cycle of menstruation, they go through a lot of pain, cramps, and discomfort. But as a fact, the most important concern is irregular periods. 

However, irregular periods can be a condition of PCOD and PCOS. Moreover, during these conditions, women tend to put on weight which is not easy to lose. So, here you can depend on the dietitians of Fitelo, who will guide you with a proper diet plan to help you healthily recover PCOD/PCOS.

Frequently Asked Questions

What Foods Are Good On Your Period?

Eat iron-rich foods like spinach, lean meats, and lentils to replenish lost iron. Omega-3-rich foods like salmon and walnuts reduce cramps, while dark chocolate improves mood.

What Not To Eat In Periods?

Avoid salty, processed foods that cause bloating, excessive caffeine that worsens cramps, and 

sugary snacks that spike energy levels but lead to crashes, worsening mood swings, and fatigue.

Which Fruit Is Best During Periods?

Bananas help reduce bloating and cramps, oranges provide vitamin C and hydration, and watermelons fight fatigue with natural sugars and electrolytes, keeping you energized during your period.

What To Drink On Your Period?

Drink warm herbal teas like ginger or chamomile for pain relief, coconut water for electrolytes, and plenty of water to reduce bloating and stay hydrated throughout your cycle.

What Do Girls Like To Eat During Periods? 

During periods, many girls crave comfort foods like dark chocolate, fruits, nuts, whole grains, and foods rich in iron and magnesium, such as leafy greens, to help manage symptoms like cramps and fatigue.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.