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Many people have uncomfortable symptoms during menstruation. Some foods can lessen these symptoms, while other foods can make them worse. These symptoms include:

abdominal cramps





mood swings


If you experience any of these symptoms, adding certain foods to your diet and removing others can help you feel better.

Foods to eat


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Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation.

If you're not a fan of drinking your water by itself, try eating some of the leafy greens or fruits elsewhere on this list — they contain plenty of water in a form you might find tastier. Also, warm or hot liquids can help soothe your cramps, so drinking your water in the form of hot chamomile tea that's also is a solid option.

Fruits and vegetables

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Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash. It’s common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness.

Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium. You can steam them, use them in a stir fry, make a salad, soup or green smoothie. Magnesium and potassium in leafy greens can help reduce symptoms like cramping. Replacing iron by eating greens can also help you to feel less fatigued, and the high vitamin C content will help iron to be absorbed into the body.

Omega-3 fatty acids

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Omega-3 fatty acids can reduce inflammation in the body, and may help tackle period pain.

Omega-3s are available in supplements and many foods, including:




flaxseed and flaxseed oil

chia seeds


algal oil

soybean and canola oil

fortified foods, including some yogurts, juices, and plant-based milk


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A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. Now before you get too excited, the type of chocolate that you choose does matter!

For the best dose of antioxidants and magnesium, you need to choose dark chocolate that contains 85% or greater cocoa content for the best results.


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If you typically feel so blue you want nothing more than to lie in a dark bedroom during Mother Nature's monthly visit, we may have the cure you've been looking for: saffron.

The spice increases serotonin levels, which typically drop before menstruation. Although saffron is one of the most expensive spices, a little of it goes a long way. Use it to whip up African, Middle Eastern, and European-inspired dishes and reap the PMS-busting benefits.

Foods to avoid

Just like some foods ease period symptoms, other foods may make them worse. These are usually foods that cause inflammation or bloating. Some foods to avoid include:

highly processed foods (also known as ultra-processed foods)

foods high in sodium or sugar

baked goods using white flour, such as white bread or pasta

foods that cause gas, such as cauliflower or Brussels sprouts

If you see this article useful for you when you are in period, please tell us to known in the comment section and share it with your friends!

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