Feeding during menstruation

Mood swings, food cravings, fatigue and irritability are some symptoms linked to menstruation. But there are also physical repercussions such as bloating, tenderness, headaches and menstrual cramps. In the face of this, nutrition during menstruation can help you to counteract or reduce these symptoms, both physical and mental, because if anything influences our menstruation, it is undoubtedly nutrition.

Attention should be paid to nutrition during menstruation. Food is life and can act as a healing medicine to support, naturally harmonise hormones and activate wellness processes. However, it is no secret that what we consume influences the physiological, metabolic and hormonal changes we experience month after month, which determines the quality of our health in order to treat and reverse diseases.

Diet influences virtually everything and depending on the quantity and quality of nutrients you are providing your body with, it will begin to respond with positive results in your menstrual health. There are some foods that improve and even make discomfort disappear when you modify your diet, but there are also others that do just the opposite. That’s why today, from FreeU, we help you with a list of foods you should eat and those you should avoid to feel better during your period.

Foods you should eat during your period
Foods rich in vitamin B-6

Vitamin B-6, in particular, is one of the most beneficial elements for reducing pain during menstruation. This is because it is responsible, among other key functions, for regulating hormonal and nervous balance. More specifically, it increases progesterone and can reduce painful periods during menstruation.

Foods rich in vitamin B-6 include nuts, legumes such as lentils, bananas, whole grains and fish.

Foods rich in tryptophan

Tryptophan is an essential amino acid for your body and another element that will help regulate serotonin levels during menstruation. Serotonin is a neurotransmitter that influences your sense of wellbeing and relaxation; it is present in the body from childhood and when it reaches low levels it can trigger episodes of irritability, anxiety and even depression. It is also involved in appetite control, and a clue that it is low may be an excessive appetite for sweets. Have you noticed if this happens to you at any point in your cycle?

Pumpkin seeds are a source of tryptophan, as are fish, tofu, eggs, nuts and lean meats such as chicken and turkey.

Water and foods that hydrate

Foods high in water will keep your body hydrated, reduce cramps and help improve your mood. So during your period it will be important to drink water and ensure you are well hydrated with water-rich foods, which will help to flush out toxins and reduce bloating.

Fruits generally have a high water content, and as they are also rich in sugar, they offer a healthy alternative to the sweet cravings that often accompany your period. Watermelon and cantaloupe are some of the most water-rich fruits. Other foods that will hydrate you are cucumber, courgette and celery.

Foods rich in omega-3

Omega-3 provides us with natural fats that help reduce inflammation, promote circulation and help regulate various neurotransmitters.

Oily fish, olive oil, nuts and chia seeds are outstanding sources of omega-3. FreeU recommends including spices or infusions of turmeric, ginger, cayenne or cinnamon, which have anti-inflammatory properties.


Foods to avoid during your period

As mentioned above, there are also foods that should be avoided during your period as they tend to make you feel worse or even induce discomfort. Following a diet low in saturated fats and avoiding animal products such as red and processed meats is recommended for these days. It is also advisable to limit your intake of salt and added sugars.

The former will prevent further bloating, as sodium facilitates water retention, while ultra-processed sugars can negatively affect your mood.



FreeU advises you not to skip meals during your period as this only tends to aggravate nausea and fatigue. Take care of your diet during your period to feel better inside and out.

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