Nutrition alert: foods to eat before, during and after your period


Cramps, bloat, headaches and fatigue are common problems that women encounter during their period. As such, while the body needs rest, it is also important to ensure that it is properly nourished, not only during menstruation, but also before and after.

Diet and diet can play a relevant role in controlling period problems to a large extent, said nutritionist Minacshi Pettukola.

“All those cramps, bloating, headaches and tired plus hunger are all associated with “that time of the month”. A woman’s body is simply amazing, and what it can do month after month is simply breathtaking. Monthly changes are natural, but fueling the body the right way before, during, and after can help not only nourish the body at that time, but also manage any related issues, ”she said.


“We are facing a decline in follicle stimulating hormone (FSH) and luteinizing hormone (LH) along with levels of estrogen and progesterone. PMS is most likely to occur during this time, and it can trigger things like bloating, food cravings, irritability, fatigue, and mood swings, “she explained.

What to have: Include dark chocolate, plant proteins, essential fatty acids and foods high in fiber such as kale, spinach, quinoa, nuts, tofu, lentils and beans. Stay hydrated.

To avoid : Avoid overconsumption of salt as this causes water retention which can lead to a bloated feeling during your period. Also, avoid overeating as it can upset your stomach and even cause acid reflux.

Eat a nutritious diet (Photo: Pexels)


It is the first day of your cycle. As such, it is imperative to maintain your energy level. Have natural relief causing food to avoid any pain or discomfort.

What to have: Eat foods rich in iron and magnesium such as whole grains, oily fish, dark chocolates, and yogurt. Peppermint or even ginger will help reduce cramps. Stay hydrated and try to move as much as you can (nothing too intense), she mentioned.


The increase in estrogen levels in the follicular phase triggers the release of LH and the ovulation process begins around day 14. “Nutrition is super important during this time of ovulation,” she remarked.

What to have: Now is the time to get your fill of B vitamins, lean protein, and calcium. Foods rich in iron like some meats, spinach, dark leafy greens, legumes, and dairy can help.

Good carbohydrates like oats, brown rice, fruits, fibrous vegetables, lentils as well as high fiber foods like flax seeds, oats, nuts, seeds, whole grains and cereals . Movement and hydration are again just as important.