What are the best comfort foods for periods?

When your period arrives, so too can a powerful craving for all things comforting. While reaching for greasy, sugary, or salty fare is a common impulse, the best comfort foods for your period are those that not only soothe your soul but also ease your symptoms. The right foods can help combat cramps, reduce bloating, fight fatigue, and even boost your mood. Here’s a guide to nourishing your body and finding true comfort during your cycle.

Foods That Fight Period Discomfort

Focusing on whole foods packed with specific nutrients can make a significant difference in how you feel.

To Soothe Cramps:

• Magnesium-Rich Foods: This essential mineral helps relax the uterine muscles, which can ease cramping.
• Find it in: Dark chocolate (70% cocoa or higher), avocados, nuts (especially almonds), seeds (like pumpkin and chia), leafy greens (spinach, kale), bananas, and legumes (beans, lentils).
• Omega-3 Fatty Acids: Known for their anti-inflammatory properties, omega-3s can help reduce the production of prostaglandins, the compounds that cause uterine contractions.
• Find it in: Fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds.
• Warm Teas: Certain herbal teas have anti-inflammatory and antispasmodic properties.
• Try:Ginger tea, chamomile tea, peppermint tea.

To Beat Bloating:

• Potassium-Rich Foods: This electrolyte helps counterbalance sodium and can help your body flush out excess water.
• Find it in: Bananas, sweet potatoes, avocados, tomatoes, and leafy greens.
• Hydrating Foods:Staying hydrated can actually help reduce water retention.
• Find it in: Watermelon, cucumber, celery, and oranges.
• Ginger: This powerhouse root is a well-known digestive aid that can help soothe an upset stomach and reduce bloating.

To Combat Fatigue:

• Iron-Rich Foods: You lose iron when you bleed, which can contribute to feelings of tiredness and low energy.
• Find it in: Lean red meat, poultry, fish, lentils, beans, tofu, spinach, kale, and fortified cereals.
• Vitamin C: This vitamin is crucial for helping your body absorb iron from plant-based sources.
• Find it in: Oranges, bell peppers, strawberries, broccoli, and lemons.
• Complex Carbohydrates: These provide a steady release of energy to prevent energy crashes.
• Find it in: Oats, brown rice, quinoa, and sweet potatoes.

To Boost Your Mood:

• Dark Chocolate:In addition to being rich in magnesium, dark chocolate can also boost serotonin, a feel-good neurotransmitter.
• Foods High in Vitamin B6: This vitamin is involved in the production of serotonin and may help with mood swings and irritability.
• Find it in: Bananas, chicken, potatoes, and oatmeal.
• Calcium-Rich Foods:Studies suggest that adequate calcium intake may help reduce mood changes and fatigue.
• Find it in: Yogurt, cheese, milk, kale, and fortified plant-based milks.

Foods to Limit

While no food is strictly "off-limits," some can exacerbate period symptoms. Consider reducing your intake of:

• Excess Salt: Can lead to water retention and bloating.
• High-Sugar Foods: Can cause blood sugar spikes and crashes, leading to mood swings and fatigue.
• Highly Processed Foods: Often high in sodium, sugar, and unhealthy fats that can increase inflammation.
• Excess Caffeine: Can contribute to anxiety and breast tenderness in some women.
• Alcohol: Can be dehydrating and may worsen mood swings and bloating.
• Fatty Meats: High in saturated fats, which can be pro-inflammatory.

Comforting & Healthy Swaps for Common Cravings