You know all too well what happens when your period arrives: you get stomach cramps, your cravings increase, and eating healthy seems like a major challenge to your willpower.
The good news is that by making small adjustments to your eating habits, you can accommodate your body’s changing needs without feeling like you’ve lost control of your routine. We’ll tell you what you should eat during your period.
Here’s how to properly and correctly endure the worst wave of your menstrual cycle…
Focus on lean protein and fiber
Consuming lean protein and fiber can help keep your blood sugar stable, which will help curb your cravings, says registered dietitian Jaclyn London. She says this is especially important when cravings peak in the afternoon hours – So try snacking on a pear with a tablespoon of almond butter (yum!) or an apple with a slice of cheese to prevent this.
READ MORE: 15 things your period could reveal about your health
Think about how you eat
When you’re on your period, London recommends breaking three meals into smaller portions more frequently. “This will help reduce cravings – because you snack more often – and take care of the nausea or cramps that come with your period,” she says. “You never want to be too hungry or too full because that will make you sick. You want to be at a ‘happy’ or satiated level.”
Fight bloating by sipping and snacking smart
Bloating is a nightmare for many women, and how severe the bloating is depends on what you put in your body. Drink and eat frequently, especially during your period, but be smart. “No sugary liquids throughout the day, no carbonation, both of which lead to more bloating,” says London. “We’re also looking for low-salt foods. Shop on the sidelines at the grocery store and stick with whole foods – Nuts, fruits, vegetables, whole grains – and no packaged goods that contain high levels of sodium.”
Tip: Look for foods high in magnesium and potassium (like bananas, leafy greens, and dark chocolate). These minerals help your kidneys flush out extra sodium and relax the muscles that cause cramps.
READ MORE: 12 Foods That RDs Say Will Make Your Period Cramps Much More Bearable
Get enough iron
Many women may experience iron deficiency during menstruation because they lose iron through the blood they excrete. “I would also say that iron cravings are a big craving at this time of month,” says London. “That’s why I hear a lot of women say they crave meat like they crave hamburgers.” To ensure you’re getting enough iron, fill your diet with these great sources of iron—and add more spinach than usual to your pre-workout smoothie for extra oomph.
Tip: To get the most out of spinach or lean beef, combine it with vitamin C (such as a squeeze of lemon or some paprika). Vitamin C helps your body absorb non-heme iron (plant iron) much more effectively.
READ MORE: Um, a shocking 50% of South African women are iron deficient
Opt for caffeine
Caffeine is said to help relieve the extra lethargy you may feel during your period and calm “period brain”—so starting the day with a cup of coffee is a good plan, says London. “Caffeine is actually a good idea for symptoms,” she says, recommending 300 to 400 milligrams in the morning.
Remember to listen to your body. While caffeine clears the fog, it is a vasoconstrictor, meaning it can increase cramps in some. If you feel the tingling sensation, try swapping your second cup for a ginger or peppermint tea. There’s another reason why coffee is great: it has a high antioxidant profile. So go ahead, grab another cup. “A little more coffee than usual is fine,” says London. “Actually, it might be a good idea.”
And if it’s just simple moods that are making you depressed, here’s how to harness your period power!
This story was originally written by Jenna Birch and updated in February 2026.
