Food To Eat And Not To Eat During Period:
FOOD NOT TO EAT
1. Carbonated Drinks
Sugary, carbonated drinks like soda contribute to bloating.Stick to water instead. Upping your water intake will actually ease water retention and bloating.
2. Processed Foods
Another culprit in the bloating game? High-sodium foods. Processed foods are the biggest source of sodium in your diet.1 Avoid anything that comes in a package, and you’ll keep salt intake down and your belly bloat, too.
3. Fried Foods
Cut back on foods containing trans fats, which increase inflammation, to reduce pain during your period.2That means fried foods are out. Also, avoid anything with hydrogenated vegetable oil on the ingredient list.
4. Refined Grains
Refined grains, like all processed foods, lose much of their nutrient content. This causes them to interfere with blood sugar and regular appetite control.4 Both factors are concerns during your period. Choose whole grains over white bread, pasta, cereal, rice, crackers, cakes, and cookies.
High-fat foods have a strong effect on hormone activity in the body. Like trans fats, saturated fats can contribute to period pain and inflammation.Avoid heavy meats and dairy to keep your fat intake down, which also regulates estrogen levels.
FOOD TO EAT
When you’re menstruating, your iron levels can take a dip, which is why cravings for iron-rich foods during this time are common.But instead of reaching for a cheeseburger, choose leafy greens like spinach, kale, collard greens, and Swiss chard to replenish your body’s iron supply.
Consuming calcium reduces feelings of depression and anxiety. Vitamin D regulates the enzyme that converts tryptophan into serotonin, the neurotransmitter that helps regulate mood. Together, calcium and vitamin D ward off PMS symptoms.Find the winning combo in citrus fruits like oranges, lemons, limes, and leafy greens like the ones mentioned above.
Bananas are one of the best mood-boosting foods you can eat thanks to its high dose of vitamin B6. They’re rich in potassium and magnesium, too, which can reduce water retention and bloat. They also help regulate your digestive system,which some women struggle with around this time of the month.
4. When the sweets cravings hit, reach for a piece of fruit. Whole fruits provide all the nutrients you need to combat weakness and fatigue.Plus, the natural sugars in fruits like watermelon, plums, figs, and berries help alleviate bloating.
Salmon is the answer to all of your period cramp woes. It’s rich in omega-3 fatty acids, which work to relax your muscles, relieving pain.You can also get your omega-3s from walnuts, avocados, pumpkin, and flaxseeds.
6. Dark Chocolate
Dark chocolate is a good source of magnesium, which not only tempers moods swings but also helps regulate serotonin—the happy hormone.To get the serotonin boost, stick with chocolate that’s 60% cacao or higher. Try some of our favorites, like Antidote and Esthechoc.