Your period is coming, and with it comes the familiar procession: lower abdominal cramps, fatigue, uncomfortable bloating, and that irrepressible urge to reach for chocolate or chips. You may have wondered if what you put on your plate can really make a difference. The answer is yes. Some foods calm the inflammation that's causing your cramps, while others amplify it. Some give you energy, while others depress you. Nutrition during your period isn't a magic wand that makes all symptoms disappear, but it can seriously improve your comfort.
This article gives you concrete information on which foods to choose to relieve your menstrual pain, and which to avoid because they aggravate inflammation. No guilt, no strict diets, just clear information so you can make informed choices.
⚡ What to Remember
Why What You Eat Affects Your Period
During your period, your uterus contracts to expel the endometrium (uterine lining). These contractions are triggered by molecules called prostaglandins. In normal amounts, they do their job quietly. In excess, they cause severe cramps, inflammation, headaches, and even digestive problems.
The role of prostaglandins
Prostaglandins are made from fatty acids found in your diet. Depending on the type of fatty acids you consume, your body will produce either pro-inflammatory prostaglandins (which worsen pain) or anti-inflammatory prostaglandins (which soothe pain).
Clear : Omega-3s (fatty fish, flaxseeds) produce soothing prostaglandins. Excess omega-6s (red meat, processed foods) produce inflammatory prostaglandins. Studies show that omega-3 supplementation significantly reduces the intensity of menstrual pain.
The Three Key Mechanisms
Your diet impacts your period through three main mechanisms. Understanding these mechanisms helps you make more strategic food choices.
Summary Table: Diet During Menstruation
To have a clear overview of what to prioritize or avoid, and above all to understand why.
Foods to Eat During Your Period
These foods have been scientifically proven to reduce menstrual symptoms. There's no need to eat them all at once; the idea is to incorporate several into your week.
1. Oily Fish and Omega-3
Omega-3s (EPA and DHA) are powerful anti-inflammatory fatty acids. Several randomized, double-blind studies show that omega-3 supplementation for 2-3 months significantly reduces the intensity of menstrual cramps and reduces the need for anti-inflammatory drugs such as ibuprofen.
Where to find them: Salmon, sardines, mackerel, herring, tuna (fresh or canned), flaxseed oil, chia seeds, nuts.
Effective dosage: 300-1800 mg of omega-3 per day (equivalent to 2-3 servings of oily fish per week).
2. Foods Rich in Iron
During your period, you lose blood, and therefore iron. An iron deficiency causes overwhelming fatigue, dizziness, pale skin, and shortness of breath upon exertion. If your period is heavy, compensating for this loss is crucial.
Heme iron (better absorbed): Red meat (in moderation), poultry, fish, seafood, black pudding.
Non-heme iron: Lentils, white beans, chickpeas, spinach, kale, pumpkin seeds, dark chocolate (70% minimum).
Absorption tip: Plant-based iron is best absorbed when consumed with vitamin C. Add lemon to your spinach, eat a kiwi with your lentils, or drink fresh orange juice with your meal.
3. Magnesium: The Natural Muscle Relaxant
Magnesium relaxes muscles (including the contracting uterus), reduces the intensity of cramps, and also calms menstrual migraines. As a bonus, it has an anti-stress effect, useful for managing mood swings.
Where to find it: Almonds, cashews, hazelnuts, pumpkin seeds, dark chocolate (yes, really), green leafy vegetables (spinach, chard), bananas, whole grains, magnesium-rich mineral water.
Dark chocolate : 30g of 70% dark chocolate contains about 50-60mg of magnesium. This is a good excuse to eat it during your period (in moderation to avoid excess sugar).
4. Fruits and Vegetables Rich in Fiber
Fiber facilitates bowel movements (often disrupted during menstruation due to progesterone) and helps eliminate excess estrogen. It also regulates blood sugar, which prevents uncontrollable cravings.
Top picks: Apples, pears, berries (raspberries, blueberries), broccoli, cauliflower, carrots, spinach, oats, quinoa, wholemeal bread, legumes.
Please note: Gradually increase your fiber intake if you don't usually eat it, otherwise you risk the opposite effect (even more bloating).
5. Water and Hydrating Foods
Counterintuitively, drinking plenty of water reduces bloating and water retention. When you're dehydrated, your body reflexively stores water. Staying well hydrated also helps prevent menstrual migraines.
Goal : 1,5 to 2 liters of water per day. If you don't like plain water, add lemon, mint leaves, or drink herbal teas.
Hydrating foods: Watermelon, melon, cucumber, tomatoes, zucchini, oranges.
6. Complex Carbohydrates (Slow Sugars)
Complex carbohydrates release slowly into your body, preventing blood sugar spikes and drops (which can cause energy crashes and cravings). They also help regulate mood by keeping serotonin production stable.
Good sources: Wholegrain rice, wholegrain pasta, wholegrain bread, quinoa, sweet potato, oat flakes, legumes (lentils, chickpeas).
Foods to Avoid (or Limit) During Your Period
These foods aren't "off-limits" (we're not here to make you feel guilty), but they do tend to aggravate menstrual symptoms. If your period is painful, limiting these foods can really make a difference.
1. Dairy Products
Dairy products contain arachidonic acid (an omega-6), which stimulates the production of pro-inflammatory prostaglandins. For some women, limiting dairy products significantly reduces cramps.
To limit: Whole milk, full-fat cheeses, butter, crème fraîche, whole-milk yogurts.
Alternatives: Plant milks (almond, oat, calcium-enriched soy), soy yogurts, cashew-based cheeses.
2. High Fat Foods (Especially Saturated Fats)
Saturated fats (red meat, processed meats, fried foods, processed foods) stimulate the production of inflammatory prostaglandins and can worsen hormonal acne. They also slow digestion, increasing bloating.
To limit: Excessive red meat, cold cuts, fast food, fried foods, industrial pastries, very fatty ready meals, crisps.
Prioritize: “Good fats” (olive oil, avocado, nuts, oily fish) which have the opposite effect: anti-inflammatory.
3. Refined Sugar and Ultra-Processed Products
Refined sugar causes blood sugar spikes followed by sudden drops. The result: fatigue, irritability, food cravings, and worsening acne. It also promotes water retention and bloating.
To limit: Candy, soda, industrial cakes, sugary cereals, biscuits, pastries, jams, industrial fruit juices.
Alternate: If you have a sugar craving (normal during your period), opt for fresh fruit, dark chocolate with a minimum of 70% fat, or dates.
4. Caffeine (Coffee, Tea, Energy Drinks)
Caffeine has a stimulant effect that can aggravate menstrual symptoms: irritability, anxiety, muscle tension (including uterine cramps), and sleep disturbances. It also promotes dehydration.
To limit: Coffee (especially more than 2-3 cups/day), black tea, energy drinks, cola-type sodas.
Alternate: Herbal teas (chamomile, mint, ginger), decaffeinated coffee, chicory, light green tea (contains less caffeine).
5. Alcohol
Alcohol dehydrates, promotes water retention (paradoxical but true), amplifies mood swings, disrupts sleep, and can lengthen periods. It also increases the risk of heavier periods.
Tip: If you drink alcohol during your period, alternate each glass with a large glass of water to limit dehydration.
6. Excess Salt
Salt promotes water retention and bloating. During your period, your body already tends to retain water due to hormonal fluctuations. Adding salt to the mix only exacerbates the problem.
To limit: Prepared meals (very salty), crisps, cold cuts, very salty cheeses, soy sauce, stock cubes.
The 80/20 Rule Applied to Periods
You may be familiar with the 80/20 rule of nutrition: 80% healthy, balanced foods, 20% guilt-free indulgence. This approach applies perfectly to eating during your period.
How to Apply the 80/20 Rule During Your Period
The 80% (the essential): Focus on anti-inflammatory foods (oily fish, green vegetables, fruits, whole grains, magnesium, iron). These foods form the basis of your diet during your period and actively reduce your symptoms.
The 20% (pleasure): Do you want chocolate, pizza, a glass of wine? That's okay. Periods are bad enough, let's not add to it with food guilt. The important thing is overall balance, not perfection at every meal.
Concretely : If you eat 3 meals a day for 7 days of your period, that's 21 meals. 80% of 21 = about 17 healthy meals. So you have 4 "pleasure" meals to divide up however you like. No stress, no obsessive calculations, just a natural balance.
Foods That Trigger Periods: Myth or Fact?
Many women look for foods to "trigger" their periods when they're late. Lists of foods that supposedly induce menstruation are everywhere: vitamin C, papaya, pineapple, ginger, parsley, turmeric... The truth is more nuanced.
Scientific reality
There is no food that can reliably and scientifically trigger your period. Your period is triggered by hormones (estrogen and progesterone), not by what you eat. If your period is late, there are many possible causes: pregnancy, stress, changing birth control, PCOS, significant weight loss, intensive exercise, or hormonal imbalance.
Why these myths persist: Some foods (ginger, vitamin C, pineapple) have properties that can promote uterine contractions or slightly alter hormonal balance, but their effect is too weak to trigger a period. If your period arrives after eating papaya, it's probably a coincidence (it was going to happen anyway).
What really works: If you have an unexplained and recurring late period, consult a healthcare professional. Hormonal imbalances cannot be resolved with food, but with appropriate medical monitoring.
Examples of Anti-Inflammatory Menus for Menstruation
To give you concrete ideas of what you can eat during your period to calm the pain and maintain your energy.
Typical anti-cramp day
Breakfast
Oatmeal with almond milk, sliced banana, a handful of almonds, chia seeds. Ginger tea. Alternative: Whole-grain bread + mashed avocado + poached egg + fresh orange juice.
Lunch
Grilled salmon + brown rice + steamed broccoli + green salad drizzled with olive oil and lemon. Red fruits for dessert. Alternative: Lentil salad + spinach + cherry tomatoes + walnuts + feta (in small quantities).
Collation
30g dark chocolate (70%) + an apple. Alternative: Soy yogurt + berries + flax seeds.
Dinner
Light chicken curry + quinoa + roasted cauliflower + sweet potato. Chamomile tea. Alternative: Red lentil soup + whole-wheat bread + mixed salad.
The main thing to remember: Each meal combines protein (fish, legumes, chicken), complex carbohydrates (brown rice, quinoa, oats), healthy fats (avocado, walnuts, olive oil), and plenty of vegetables. You get magnesium (almonds, chocolate), iron (lentils, spinach), omega-3s (salmon), and hydration (water, herbal teas).
Dietary Supplements: Useful or Not?
If your diet is already balanced, you probably don't need supplements. But in some cases, they can be a helpful boost.
Supplements that have proven their worth
Omega-3 (EPA/DHA): If you don't eat fish, supplementation can really reduce cramps. Effective dosage: 300-1800 mg/day.
Magnesium: Useful if you have severe cramps. Choose magnesium bisglycinate (better absorbed). Dosage: 300-400 mg/day.
Iron : If your period is very heavy and you are constantly tired, have your ferritin (iron stores) checked with a blood test. Supplementation may be necessary.
Vitamin D : Often deficient in winter, it plays a role in mood and can help reduce premenstrual symptoms.
More Comfortable Periods Start on the Plate
Because managing your period is already complicated enough. Our Period Panties effectively protect you while you take care of your diet.
Food That Soothes, Without the Stress
Eating well during your period can significantly reduce your menstrual pain, but it's not a miracle cure. The goal isn't to be perfect, but to make more informed choices to feel better.
Anti-inflammatory foods (omega-3, magnesium, iron, fruits and vegetables) calm the prostaglandins responsible for cramps. Pro-inflammatory foods (dairy, saturated fat, sugar, caffeine, alcohol) amplify them. The 80/20 rule allows you to find a guilt-free balance: 80% healthy food, 20% pleasure.
No, no food can reliably trigger your period. Your periods are regulated by your hormones, not by what you eat. If you experience frequent delays or debilitating pain, consult a healthcare professional rather than searching the internet for quick fixes.
Ultimately, listen to your body. If a food makes you feel good during your period, eat it. If it makes your symptoms worse, avoid it. Your personal experience matters more than any list of perfect foods.
Sources & Scientific References
This article draws on published scientific studies and verified medical data to give you reliable information about nutrition during your period.
Studies on omega-3 and dysmenorrhea
- Rahbar N, Asgharzadeh N, Ghorbani R. (2012). Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. Int J Gynaecol Obstet. DOI: 10.1016/j.ijgo.2011.11.019
- Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. (1996). Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents. Am J Obstet Gynecol. DOI: 10.1016/s0002-9378(96)70681-6
- Mohammadi MM, Mirjalili R, Faraji A. (2022). The impact of omega-3 polyunsaturated fatty acids on primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials. Eur J Clin Pharmacol. DOI: 10.1007/s00228-021-03263-1
- Snipe RMJ, Brelis B, Kappas C, et al. (2024). Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis. Nutr Diet. DOI: 10.1111/1747-0080.12835
Prostaglandins and menstrual inflammation
- Deutch B, Jørgensen EB, Hansen JC. (2000). Menstrual discomfort in Danish women reduced by dietary supplements of omega-3 PUFA and B12 (fish oil or seal oil capsules). Nutr Res. DOI: 10.1016/S0271-5317(00)00152-4
Premenstrual syndrome and nutrition
- Mohammadi MM, Dehghan Nayeri N, Mashhadi M, Varaei S. (2022). Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J Obstet Gynaecol Res. DOI: 10.1111/jog.15217
Footnotes : DOI links provide direct access to the original scientific publications. This article was written in accordance with current medical knowledge.
Medical warning : This article is for informational purposes only and is not a substitute for professional medical advice. If you experience disabling menstrual pain, very heavy periods, or unusual symptoms, consult a gynecologist, midwife, or physician.
