Foods with iron, antioxidants and fiber can help you feel your best

Ever notice how when your period arrives, so, too, does the urge to curl up under a blanket, hugging a bag of potato chips or finishing off a pint of mint chocolate chip ice cream? (Or maybe both?)

Ever wonder if that’s really the best way to deal?

When you have your period, you might feel like mindless snacking on your favorite salty, sweet or ooey-gooey foods is the only way to muster through. But resisting the temptation can ultimately be much more satisfying, says Ob/Gyn Cristina McClure, DO.

What to eat while on your period

The best foods to eat during your period are ones that are rich in iron, antioxidants and fiber.

“These healthy, natural foods will help keep your energy levels high, reabsorb extra estrogen and decrease inflammation,” Dr. McClure shares. “Really, they’re the best foods to eat any time of the month, but they can help you cope with period symptoms, too.”

Let’s take a look at some of the best period-friendly foods.

Iron-rich foods

Iron helps your body create red blood cells. And replenishing blood lost during your period can help you stay healthy and keep you feeling your best.

“Iron-rich foods help restore your blood counts,” Dr. McClure reiterates.

Some of the best sources of iron include:

Animal products

Vegetarian proteins

  • Beans (canned or cooked in a pressure cooker to decrease inflammatory effects)
  • Peas
  • Lentils
  • Tofu

Fortified foods

  • Fortified bread, pasta and cereal

Fruits and veggies

  • Figs
  • Raisins
  • Broccoli
  • Dark, leafy greens

Nuts and seeds

  • Pistachios
  • Pumpkin seeds

Antioxidants

Antioxidants are an important part of any healthy diet, and getting your fill while you’re on your period can also help you feel your best.

Foods rich in antioxidants can help tamp down inflammation that can cause cramping, bloating and other period woes. What’s more, some kinds of antioxidants, like polyphenols, have been shown to improve mood.

Good sources of antioxidants include:

  • Dark berries, like blueberries, strawberries, raspberries and cherries
  • Orange foods, like apricots, cantaloupe, grapefruit and sweet potatoes
  • Green foods, like avocados, broccoli, Brussels sprouts, leafy greens and limes

Fan-favorite dark chocolate also packs an antioxidant punch.

“Dark chocolate is a good source of flavonoids, which are a class of antioxidants,” Dr. McClure advises. “The darker the better, that way you get more of the cocoa solids — which is where the benefits stem from — and less of the sugar.”

Even still, keep your dark chocolate intake on the lower side. And save room for other healthy, period-helping foods.

Fiber

When you have your period, it can help to eat foods that help rid your body of excess estrogen. Fiber is key to that.

“Some animal products and added oils contain estrogen. And they can cause your uterine lining to become abnormally thick. That can lead to more pain, including menstrual cramps,” Dr. McClure explains.

Eating fiber can help keep that from happening. Because fiber (among its many superpowers) helps you poop. And excess estrogen leaves your body in your poop.

Healthy, high-fiber foods include:

  • Whole grains
  • Legumes
  • Nuts
  • Fruits
  • Vegetables (especially cruciferous veggies, like cauliflower and Swiss chard)
  • Carrots
  • Apples

But easy does it when you’re upping your fiber intake, Dr. McClure warns. “If you’re not used to eating a high-fiber diet, you’ll want to make changes slowly. Too much fiber too fast can cause bloating and other stomach discomforts.”

Water

Sipping on H2O is a healthy habit every day. But during your period, keeping hydrated is even more important.

Water a little boring for your taste? Jazz it up by adding some of your favorite fresh flavors to it, like lemon slices, berries, herbs or cucumbers.

And it’s not just downing a glass of water that can help keep you hydrated. Upping your intake of hydrating foods can help, too. Try:

  • Celery
  • Lettuce
  • Tomatoes
  • Watermelon

Foods to avoid during your period

When you have your period, you want to step away from processed foods, like ice cream, chips and cookies, even if they sound like they’re calling your name.

Here’s what to avoid and why:

  • Sugary foods: “Foods that are really sugary and sweet will increase your insulin levels. And high insulin levels can cause imbalances in female-factor hormones,” Dr. McClure explains.
  • Salty foods: Salty snacks can cause water retention. That can mean more cramping and bloating during your period.
  • Simple carbs: Carb-loading during your period can contribute to bloating and constipation. And because refined carbs can also contribute to swings in blood sugar levels, they can leave you feeling tired and trigger headaches.
  • Caffeine and alcohol: Starting your day with a few shots of espresso and ending with wine or spirits isn’t going to do you any favors. Caffeine and alcohol can both play a part in dehydration, which can make your period feel that much worse.

Not all period-related discomforts can be managed with diet alone. If period aches, pains, fatigue or mood changes are interfering with your life, talk with a healthcare professional, like an Ob/Gyn or primary care provider.