What to eat on your period and when
Cramps, low mood, food cravings? Many people have unpleasant symptoms during their menstrual cycle. If that sounds like you, it might be worth looking at whether diet adjustments could help.
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best, says the NHS website, but there may also be some foods or eating patterns which can affect you, for better or worse, throughout the stages of your menstrual cycle.
Before your period
The luteal phase is a stage of the menstrual cycle that occurs after ovulation (when your ovaries release an egg) and before your period starts. Premenstrual syndrome (PMS) is experienced by many during the later part of this phase and can have physical and emotional symptoms, such as mood swings, tiredness, irritability and food cravings. For some people these symptoms can be severe. The precise cause is yet to be identified, but it is thought hormone fluctuations during the menstrual cycle are involved.
It's in this phase that many people experience increased appetite and cravings, particularly of sweet and salty foods.
The increase in appetite may be due to a temporary increase in the resting metabolic rate. Research suggests 100 to 300 extra calories is used every day in the week running up to your period. “Listening to your hunger cues and appetite is always a good thing to do, as it can help us to fuel our body for the activity it is doing as well as understand when we are full,” said dietitian Ro Huntriss. Opting for wholegrain carbohydrates and protein-rich food that keep us feeling fuller for longer can help us to manage appetite, cravings and blood sugar levels.
The cravings for sweets and snacks may be a by-product of our mood. “When our mood is low we often crave things that make us feel happy or comforted, which can be comfort or treat-style foods,” said Huntriss. But the problem is that these foods may make you feel worse. Eating junk food has been associated with increased risk of reporting physical symptoms of PMS, including aches and pains, tiredness and sleep issues.
“High-sugar snacks can initially peak our blood sugars as they’re more easily broken down, the resulting crash can contribute towards the tiredness we then feel,” said dietitian Anjanee Kohli. Not all comforting foods are unhealthy, and no food is off limits, but it’s important to understand how different foods affect you.
Some studies have shown that eating fruit can reduce the severity of PMS, and that a consistent healthy Mediterranean-style diet with plenty of fibre from fruit and non-starchy vegetables is associated with reduced severity and frequency of symptoms.
If only chocolate will do, a dark variety (over 70 percent cocoa solids) may be lower in sugar, but always check the label. Dark chocolate contains antioxidants and nutrients such as iron and zinc.
“Some studies show high caffeine intake can be a risk factor for cramps prior to menstruation," said Huntriss. If these foods are a trigger for you, Huntriss suggests considering removing or reducing them during this phase to see if it helps reduce your symptoms. Caffeine withdrawal can also cause symptoms such as headaches, so don't cut it out instantly if you’re used to having a few cups a day.
Eating (and drinking) during your period
“Water intake (avoiding dehydration) could decrease the duration of menstrual bleeding, the amount of pain relievers consumed, and the severity of pelvic pain among the young women suffering from primary dysmenorrhea (cramping prior to menstrual period)," said Huntriss. However, drinking alcohol can dehydrate you, as it increases urine output, and could worsen symptoms, such as low mood, headaches and bloating, according to Huntriss.
Including sources of omega-3 fats in your diet, such as oily fish, may also help relieve period pain, according to one small study. Zinc, which is found in meat, shellfish, dairy and bread, may also reduce pain.
People "who lose a lot of blood during their monthly period are at higher risk of iron deficiency anaemia," says the NHS website. Women aged 19 to 50 need more iron from their diet than any other gender or age group: 14.8mg per day, on average. However, the National Diet and Nutrition Survey (NDNS) found over a quarter of these women had iron intakes below the lower reference nutrient intake (LRNI), or the minimum requirement. It also found over half of girls aged 11 to 18 had iron intakes below the LRNI. Iron deficiency anaemia and low iron stores were evident in nine percent of the girls and five percent of the women.
Iron-rich foods include meat, dark leafy greens, fortified foods, tofu, nuts and seeds. Foods containing vitamin C, such as citrus fruits and some vegetables, help iron to be absorbed when eaten alongside iron-rich foods. “This is particularly important if you are vegetarian or vegan, as plant-based sources of iron are harder to absorb,” said Huntriss. It could be as simple as squeezing a lemon over steamed kale or having a glass of orange juice with a fortified breakfast cereal. Some people may need to take iron supplements, but taking too much iron could have side effects of constipation and stomach pain as well as feeling or being sick, so it's important to see your GP if you are concerned about the amount of iron you get.
Ovulation
Ovulation usually occurs twelve to fourteen days before your next period. You’re most fertile at the time of ovulation (when an egg is released from your ovaries). “Consuming folate-containing foods can promote regular healthy ovulation – these include green leafy vegetables, broccoli, avocado, chickpeas, kidney beans, citrus fruit, peas and beetroot,” said Huntriss.
If you're hoping to get pregnant, a diet full of wholegrains, monounsaturated or polyunsaturated oils, vegetables, fruits and fish, has been associated with improved fertility across multiple studies. Folate (or folic acid) also reduces the risk of your baby having a neural tube defect, such as spina bifida, says the NHS website.
Weight and your menstrual cycle
“Maintaining an overall healthy weight can help to keep our menstrual cycles regular,” said Huntriss, adding that losing or gaining weight can affect your cycle. Adipose tissue in which fat is stored is an endocrine organ that “is involved in the production of and release of hormones, including those involved in reproduction and our menstrual cycles,” said Huntriss. Having a high or very low proportion of body fat can lead to changes in the levels of oestrogen and other reproductive hormones in the body, leading to problems with ovulation and regular periods, she concluded.
This article is not a replacement for medical advice. See a GP if you are concerned about your menstrual cycle or symptoms. This article was published in October 2021.
