Many women experience uncomfortable symptoms during menstruation, such as abdominal cramps, headaches, bloating, and mood swings. Diet plays a significant role in managing these symptoms. This article will discuss recommended foods to consume during this time.

Drink Plenty of Water

During menstruation, staying hydrated is essential to prevent headaches and water retention. It is recommended to drink at least 2 liters of water per day. Water-rich fruits and vegetables like watermelon and cucumber can also help keep you hydrated.

Green Leafy Vegetables

During menstruation, iron levels drop, leading to fatigue, pain, and dizziness. Eating iron-rich leafy greens like kale and spinach can help. Spinach is also a good source of magnesium, which promotes overall well-being.


Ginger tea has anti-inflammatory effects that can alleviate muscle aches, nausea, bloating, and stomach pain during menstruation. It is essential not to exceed four grams daily to avoid heartburn and stomach pain.

White Meat and Oily Fish

Including white meat such as chicken, rabbit, and turkey can help you feel full and prevent binge eating due to their high iron and protein content. Additionally, oily fish like salmon, mackerel, and sardines are rich in iron, protein, and Omega-3 fatty acids, which can be beneficial for reducing menstrual pain, mood swings, and feelings of sadness.


Curcumin, the main ingredient in turmeric, has anti-inflammatory properties that can help with PMS symptoms.

Dark Chocolate

Dark chocolate is an excellent source of iron and magnesium, which can help ease the symptoms of PMS. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily amount of iron and 58 percent of magnesium, making it an excellent food choice for women experiencing PMS symptoms.

Walnuts and Flaxseed Oil

Walnuts are a good source of omega-3 fatty acids, protein, magnesium, and vitamins, particularly vitamin E, which help regulate menstrual flow and alleviate pain. Flaxseed oil contains a high amount of omega-3 fatty acids and can also soothe constipation.

Quinoa, Lentils, and Beans

Quinoa is a gluten-free grain high in iron, protein, and magnesium. Lentils and beans are high in protein and iron and can be suitable substitutes for meat.

Yogurt and Kombucha

Probiotic-rich foods such as yogurt and Kombucha tea can help fight yeast infections during or after menstruation by promoting the growth of “good” bacteria in the vagina. Yogurt is also rich in magnesium and calcium.

Note: It is important to remember that some of the recommended foods, such as dark chocolate and nuts, are high in calories and should not be over-consumed. Always consult a healthcare professional if you have any concerns or doubts.