Smita Dey

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Your clear conception about what to eat during your period helps you to feel better during these days.

This writing is for you my friends, especially teenage girls, and their moms if you don’t have the proper idea about what to eat during your period.

You can find the idea of what special Period foods you or your teenage daughter need to eat during the period.

We all know puberty of girls and menstruation are co-related with each other and you have gone through another discussion about the healthy dinner ideas for teens

I hope this discussion can help the parents of teenage girls and themselves as well. I feel it is necessary to make my readers aware of the intake of foods during special days. 

You can find a clear conception of what foods you require and what food you need to avoid during your period at dinner time.

The Reason to Know What to Eat During Your Period

A proper diet and dinner as well are crucial during your period like normal days. Foods play a vital role in various actions in your body. Many foods are responsible to increase or decrease several issues during these days.

Eating the right foods during our period can do wonders from decreasing bloating to improving our mood and energy. But eating the wrong types of food and drink can make PMS symptoms, and leave you feeling more bloated, lethargic, and irritable.[1]

Essential nutrients can make your period dates easy with less suffering. We may suffer much during these days for the lacking of proper nutrition.

In our busy days, we are not always able to pay concentration for our lunch. As we have time to make our dinner at home with our own choice, we can pay attention while we are preparing our dinner. 

We can ensure the necessary nutrients for our body at our dinner time while we are having menstruation.

What Nutrients Are Essential for You During Your Menstruation?

Nutrients are always important for all. Few are essential for you during these days. These can decrease some troubles related to menstruation.

Let’s see first what nutrients are essential for you during your period. You will find how and why these nutrients are helpful for you. Here is the list:

1. Calcium

Calcium is one of the important nutrients during your period. Research shows the bone-boosting mineral can both reduce menstrual cramps pains and reduce-bloating and water retention.[2] It helps to increase concentration.

2. Fiber

Fiber keeps your digestive tract smoothly during your period. To ensure regularity, fiber is the better option.

3. Iron

You are losing iron during your period. The heavy period can be the cause of iron deficiency or anemia. 

You may suffer from brain fog, tiredness, and mood swing as the result of iron deficiency. So, you must eat iron-based foods to fulfill the deficiency of iron.

4. Magnesium

MD. Carolyn Dean, Author of ‘The Magnesium Miracle’ explains that women may crave chocolate during their periods because of its magnesium content”.[3] 

Magnesium helps to get relief from PMS symptoms such as a headache and cramps.

5. Vitamin D 

Vitamin D is another important nutrient for your period. It helps to regulate your period. 

It also helps for boosting energy levels, bolstering mood, and fighting insomnia issues that you have in your period days.

6. Omega-3

Omega-3 helps to relax your muscles and makes your nerves steady. It helps to deal with cramps and crankiness.[4]

7. Potassium and Vitamin B6

Vitamin B6 and other vitamins help your muscles relax and ease bloating during your period. Potassium helps to regulate your blood pressure and sends oxygen to your brain.[5]

These suggested nutrients are really helpful for you. You need to pay special attention to the availability of these at your mealtimes.

What to Eat During Your Period?

Friends, now you have an idea about what nutrients you need during your period. So let’s know about what foods you should eat during your period. 

These foods help you to get all the nutrients to make you feel better while you are in menstruation.

1. Yogurt

Yogurt helps to increase your intake of calcium. Containing vitamin D it can also help to reduce PMS symptom. “The good bacteria cultures in yogurt also promote healthy digestion to soothe tummy trouble during that time of the month”.[6]

2. Fruits

Try to eat apples, strawberries, blackberries, sweet potatoes at your dinner time. These ensure the fulfillment of your fiber need. Eating plenty of these throughout your menstruation ensure regularity. 

You can make Sweet Potato Bacon Kale Hash using my “Cheaper and Easy Dinner Ideas for One”.

3. Leafy Greens 

During the period, you should eat more leafy greens. Spinach, kale, collard greens are filled with iron.

You can make salads with these leafy greens for your dinner. You can also make stir fry with these.

4. Red Meat

Red meat is another option filling up the loss of iron. You can have a delicious dinner “Ginger Shakin Beef” using the recipe of “6Quick easy dinner ideas for two” for your dinner.

5. Whole Grains

You can satisfy the need for magnesium from whole grains. Whole grains also contain Vitamin B and E that help to combat fatigue and depression.[7]

You can get a sufficient amount of fiber from whole grains keeping you full for longer. These also help for a bowel movement.

6. Broccoli

Broccoli is another source of magnesium, fiber, Vitamin B6, and E helping you to beat PMS and regulate your digestion.

There are many dinner recipes you can make with broccoli to make your dinner enjoyable during your period.

7. Dark Chocolate

Dark chocolate also ensures the requirement of magnesium. It tempers mood swings and helps to regulate serotonin-the happy hormone.[8]

8. Egg Yolks

Egg yolks are the source of vitamin D boosting your energy level during the period. You can have a scrumptious dinner made with egg yolks. You can also add fish oils and fortified milk to have your dinner with vitamin D.

9. Salmon

Salmon is rich in Omega-3 fatty acids. It works to relax your muscles and gives relief from pain. You will also find Omega-3 from walnuts, avocados, pumpkin. You can have any one of these to have a healthy dinner during your period.

10. Banana

Banana is rich in potassium, magnesium, and vitamin B6. Banana can reduce water retention and bloat.[9]

Some women struggle with indigestion during their period. It helps to regulate your digestive system. 

Avoid Some Types of Food While You are in menstruation

Well, you are now aware of what foods you need to take at mealtime during your period. Is it ok to have all types of food during your special days? 

No, it’s not the right choice for you. You have to avoid some types of food while you are in menstruation. So, let’s see what they are.

1. Carbonated Drinks 

Carbonated drinks increase bloating. You should stick with water avoiding carbonated drinks.

2. Processed Food 

Processed foods also increase your bloating. These are the source of sodium. Try to avoid these foods especially during your period.

3. Fried Foods

Fried foods contain Trans fats which increase your estrogen level. A high level of estrogen may put you at a higher risk of blood clots and stroke. So avoid these while you have you are in period.

4. High-Fat Foods 

High-fat foods have a strong effect on hormone activity in the body. It may cause pain and inflammation during the period. So it’s better to avoid it.

The foods to avoid may increase your troubles during your menstruation. So, it is better to think about taking these on your special days. You can minimize your troubles avoiding these. 


You can feel energized all week long following my ideas about what foods to eat during your period. I assure you won’t feel tired during your period if you are with the suggested foods.

This discussion is for my female friends but I expect my male friends will read the content as they have the responsibilities to soothe their partners’ and daughters’ in their painful days.