During menstruation, our bodies undergo various hormonal changes that can cause discomfort such as pain, inflammation, fatigue, and mood swings. A balanced diet can help alleviate these symptoms, improve energy levels, and contribute to overall well-being. Certain foods, due to their nutritional properties, can be beneficial during this time, helping to reduce discomfort and promote hormonal health.

In addition, you can add supplements to your diet that will help you deal with specific period symptoms and feel better. Such as Menstrual Forte, which combines natural ingredients that help relieve menstrual discomfort.

The best foods to relieve menstrual symptoms

During the menstrual phase (days 1 to 5 of the cycle), the body loses blood and, with it, minerals such as iron. It is important to consume foods that help replenish these nutrients, reduce inflammation, and provide energy. Here are some of the best foods for this stage.

Foods rich in iron

Iron is essential for recovering levels lost during menstruation and preventing anaemia in the long term. The foods richest in iron are of animal origin, mainly liver, red meat and fish that are eaten whole, such as sardines. Legumes are also good sources of iron, as are green leafy vegetables. Some fruits rich in iron are apricots, plums, and dried figs. In addition, nuts such as almonds and cashews can also help prevent fatigue.

A word of advice: always eat iron-rich foods alongside foods rich in vitamin C, as this vitamin promotes iron absorption!

Foods containing vitamin C

Foods containing vitamin C promote iron absorption and strengthen the immune system. Vitamin C can be found in good quantities in fresh foods such as red peppers, kiwis, melons, strawberries, oranges and other citrus fruits. These fruits and vegetables are also rich in fibre and other nutrients that are very beneficial to health.

Foods rich in fibre

Lentils, chickpeas and beans are excellent sources of fibre, iron and complex carbohydrates, which help maintain stable energy levels and reduce mood swings. They also regulate the digestive system, preventing the constipation that some women may experience during their period.

Other fibre-rich foods that help complement these benefits are fruits such as kiwis and oranges, which are also rich in vitamin C, as we have seen above.

Foods containing Omega-3

Oily fish are rich in Omega-3 fatty acids, which help reduce inflammation and thus relieve menstrual cramps. Some examples are salmon, sardines, anchovies and tuna. They also provide the protein needed to keep the body strong and healthy.

Infusions

Herbal teas with anti-inflammatory and relaxing properties can be a great ally in helping to relieve menstrual discomfort. Ginger and yarrow are some examples. They also aid digestion and help reduce abdominal bloating.

Recommended foods according to your menstrual phase

Hormonal balance is key throughout the entire menstrual cycle, not just during menstruation. Adapting your diet to each phase can help improve your overall well-being.

Follicular phase (days 6 to 11)

At this stage, oestrogen levels begin to rise, giving you more energy and making you feel more eager to train and engage in physical activity. It is therefore advisable to eat protein-rich foods such as eggs, dairy products, meat and fish, which will help you build muscle, as well as complex carbohydrates found in legumes and whole grains, which will help you stay active for hours without energy slumps.

Do not forget to include fresh fruit in your diet, as it provides vitamins and antioxidants. At this stage, oxidative stress is also generated, which is important to counteract.

Ovulatory phase (days 12 to 16)

Oestrogen reaches its peak, causing increased oxidative stress. At this stage, it is recommended to consume foods rich in antioxidants such as zinc, for example, pumpkin seeds and seafood. Other foods rich in antioxidants include tea, blueberries, raspberries, seeds, spices, broccoli and, in general, all fresh vegetables and fruits.

It is also important to stay well hydrated with healthy liquids and foods with high water content, such as cucumber and watermelon.

Premenstrual phase (days 17 to 28)

During this phase, progesterone levels increase, which can cause bloating and mood swings. Eating foods rich in magnesium, such as dark chocolate and bananas, is recommended to relieve tension and improve mood.

The role of probiotics

Probiotics help maintain the balance of intestinal and vaginal microbiota, reducing the risk of infections and improving nutrient absorption. The use of probiotics is especially beneficial during and immediately after menstruation, as the hormonal changes that occur during these phases of the cycle, combined with the presence of menstrual flow, can alter the pH and other characteristics of the vaginal mucosa, promoting imbalances in the vaginal flora.

Some foods rich in probiotics are natural yoghurt, kefir, sauerkraut and miso. In addition, at Orissens Woman we have developed a probiotic specifically designed to strengthen the vaginal flora: Íntima balance, for women who want to prevent problems and maintain the health of their vaginal mucosa.

Foods to avoid during your period

Certain foods or substances may aggravate symptoms related to menstruation, such as bloating and fatigue.

Processed foods high in sodium

They can cause fluid retention and increase abdominal bloating, aggravating menstrual symptoms. Be especially careful with sodium (salt), which can be hidden in sauces, condiments, and processed foods.

Refined sugars

Simple sugars can cause spikes in blood glucose and insulin levels, which exacerbate mood swings and fatigue. It is preferable to eat complex carbohydrates, such as those found in whole grains, sweet potatoes, or legumes, as the absorption of sugars is slower and more gradual, preventing sudden rises and falls in blood glucose levels.

Caffeine and alcohol

Caffeine can increase anxiety and insomnia, while alcohol can dehydrate you and worsen bloating. We recommend that you avoid or minimise these substances during your period.

Consult a professional

If your period pains are severe, long-lasting, or accompanied by other symptoms that interfere with your daily life, it is advisable to see a gynaecologist for a personalised assessment.

Also, remember that it is important to have your annual gynaecological check-ups to take care of your intimate health.

Frequently Asked Question

How often should I eat when I have my period?

It is recommended that you eat frequent, balanced meals every 3-4 hours to maintain stable energy levels and avoid sugar crashes.

Should I reduce my salt intake during menstruation?

Yes, high salt intake can cause fluid retention and increase bloating, so it is best to opt for natural, low-sodium foods.

How many litres of water should I drink when I have my period?

Ideally, you should drink between 1.5 and 2 litres of water a day to stay hydrated and reduce fluid retention.