What to eat during your period (and before it)
- Published
Hot water bottle and chocolate at the ready? Many of us experience cravings and feel hungrier during our period (and for good reason). But did you know that what and when you eat may actually help ease some very common symptoms?
While your diet won't completely change your cycle, certain nutrients could impact your PMS, cramps and tiredness.
Follow our guide to optimise your diet to your menstrual cycle.
What to eat before your period (including your PMS phase)
The luteal phase of the menstrual cycle takes place after ovulation (when your ovaries release an egg) and before your period starts.
Many of us will be familiar with the premenstrual syndrome, external (PMS) symptoms that arrive during the later part of this phase.
Alongside mood swings and fatigue, feeling famished and hankering after specific foods, external (especially anything sweet and salty) is really common.
This could be due to a temporary increase in your resting metabolic rate, external, meaning you burn more calories every day in the week running up to your period.
"Listening to your hunger cues and appetite is always a good thing to do, as it can help us to fuel our body for the activity it is doing as well as understand when we are full," said dietitian Ro Huntriss.
Wholegrain carbohydrates and protein-rich foods will keep you feeling fuller for longer and can help manage appetite and cravings.
Some studies have shown that eating fruit can reduce the severity of PMS, external.
Several studies, external have also explored the connection between the Mediterranean diet and the menstrual cycle, fertility and reducing PMS symptoms (although more comprehensive research is needed).
If only chocolate will do, dark is best (over 70% cocoa solids) as it's often lower in sugar, and contains antioxidants, including polyphenols, and nutrients, external such as iron, zinc and magnesium.
That Time of the Month: Periods | Listen on BBC Sounds now
As part of 5 Live's Me, My Health & I series, Naga Munchetty is joined by experts Dr Nighat Arif and Dr Christine Ekechi to answer your questions on periods.
What to eat during your period (for cramps and fatigue)
"Water intake (avoiding dehydration) could decrease, external the duration of menstrual bleeding, the amount of pain relievers consumed and the severity of pelvic pain," when it comes to premenstrual cramps, says Huntriss.
In the same vein, drinking alcohol can dehydrate you, external and can further contribute to symptoms such as low mood, headaches and bloating.
Including omega-3 fats in your diet, through foods like oily fish, may also help relieve period pain, according to several studies, external.
Zinc, external, which is found in meat, shellfish, dairy and wholemeal bread, is also shown to help.
If you lose a lot of blood during your period, you're also at higher risk of iron deficiency, according to the NHS, external.
Women aged 19 to 50 need more iron than any other gender or age group – 14.8mg per day, on average.
Meat, dark leafy greens, tofu, nuts and seeds are all great sources of iron. And, if you really want to make your meals work harder, try mixing these ingredients with foods containing vitamin C, as this will help the iron to be absorbed.
"This is particularly important if you are vegetarian or vegan," says Huntriss.
Some people may still need to take iron supplements, but too much iron can cause constipation, stomach pain and could make you feel or be sick. If you're unsure, speak to your GP.
Foods to eat during ovulation
Ovulation, external usually takes place 12-14 days before your period.
"Consuming folate-containing foods can promote regular healthy ovulation – these include broccoli, avocado, chickpeas and beetroot," says Huntriss.
Foods to limit before and during your period
"When our mood is low we often crave things that make us feel happy or comforted, which are often treat-style foods," says Huntriss. The problem is these foods can make you feel worse.
"High-sugar snacks can initially peak our blood sugars as they're more easily broken down, the resulting crash can contribute towards the tiredness we then feel," says dietitian Anjanee Kohli, external.
There's limited and conflicting evidence on the effects of consuming caffeine on cramps. But if you're finding drinking coffee is a trigger for you, try cutting it out or reducing it to see if it helps.
Caffeine withdrawal can also cause headaches, so don't stop instantly if you're used to having a few cups a day.
Weight and your menstrual cycle
"Maintaining an overall healthy weight can help to keep our menstrual cycles regular," explains Huntriss. Losing or gaining weight, and your proportion of body fat, can also affect your cycle.
See a GP if you're concerned about your menstrual cycle.
Originally published October 2021. Updated March 2026.
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