Worst foods to eat on your period & What to eat instead

Why do some foods make cramps worse?

Have you ever noticed your period cramps get worse after eating certain foods? You’re not imagining it as the reason lies with prostaglandins. Prostaglandins are chemical messengers that regulate numerous bodily functions, including inflammation and muscle contraction. While they do play an important role in healing, prostaglandins can also make your life more painful during your period. In higher concentrations, these lipids trigger uterine contractions.

Inflammatory foods also increase prostaglandin levels, causing more severe cramping. The key is knowing what foods make period cramps worse and either avoiding them or choosing non-inflammatory alternatives.

What not to eat in periods: the 6 worst offenders

Understanding what foods to avoid during your period can help make your symptoms more manageable. Let’s explore the top six worst foods to eat on your period and why they can increase your discomfort.

Salty foods and water retention

Foods with a high sodium content can cause water retention. Sodium is an electrolyte that’s crucial for proper nerve signal function and muscle contraction, but it attracts water, and when you eat too much salt, your blood sodium levels rise. To prevent it from becoming too concentrated, your kidneys hold onto water instead of flushing it through the urine. The accumulated fluid causes your body to swell, which is why you may notice puffiness in your face, feet, and hands. Some of the highest-sodium foods to avoid during your period include processed options like chips, canned soups, pizza, cold cuts, and pretzels.

Sugary snacks and energy crash

Throughout your menstrual cycle, hormonal fluctuations are essential for triggering processes like follicle maturation and ovulation. However, they can also impact how you feel. During your period, your estrogen and progesterone levels are low, which can also decrease your serotonin levels. Commonly called the “feel-good” hormone, when serotonin is low, your body can crave sugar, which provides a temporary lift.

When you eat a sugary snack, your blood sugar spikes, giving you a temporary energy boost. However, these levels will soon fall, leading to the dreaded “sugar crash.” These fluctuations in blood sugar can worsen fatigue and mood swings, making you irritable and tired. Avoiding foods that are high in sugar can help keep your blood sugar balanced for a more stable mood.

Red meat and arachidonic acid / inflammation

While red meat has benefits like helping increase iron levels, it also contains arachidonic acid, which can worsen cramps. Arachidonic acid, or AA, is one of the Omega-6 fatty acids that triggers inflammation. Your body uses AA to produce prostaglandins, which we learned earlier are inflammatory agents. The more AA you eat, the higher your prostaglandin levels, leading to stronger, more painful cramps.

Alcohol and inflammation, dehydration, and vasoconstriction

Have you ever noticed you need to use the bathroom more when you drink? That’s because alcohol has several effects on your body: it triggers inflammation, acts as a diuretic –  your kidneys excrete water and sodium and increase urine production – and influences hormones like vasopressin, which can cause blood vessels to narrow. It also stops the pituitary gland from releasing antidiuretic hormone, which tells your kidneys to reabsorb water from your bloodstream.

Caffeine and vasoconstriction

While caffeine can help you feel awake, it can also make your period symptoms worse. Caffeine is a vasoconstrictor, which simply means that it constricts your blood vessels. When this happens, it reduces the blood flow to the uterus, making it work harder.

Can you eat spicy food on your period?

While some women crave sugary or carb-heavy food during their period, others look to spicy foods for comfort, but is that a good idea? Spicy foods contain capsaicin, a natural chemical compound that acts as an irritant and binds to pain receptors in the gut lining. When you eat it, it causes a burning sensation and irritates the mucus layer in your stomach, causing slower digestion, increased acid, inflammation, and potentially worsening cramps.

Eating too much spicy food can also lead to diarrhea and nausea, which can compound period discomfort. While capsaicin itself doesn’t stimulate uterine contractions, the stomach upset and digestive issues it causes can make you feel worse during menstruation.

What foods should you eat during your period?

No list of the best foods to eat and avoid during your period would be complete without healthy alternatives to satisfy your cravings without worsening your symptoms. We’ve made it easy to know what to eat on your period with our period power foods list below, which keep things comfortable while actively fighting inflammation.

Fatty fish and seeds

Fatty fish like salmon are a great source of protein and are packed with omega-3s that target inflammation pathways. Foods like salmon sushi with brown rice and sardines are flavorful, while seeds like flaxseed and chia seeds help you feel full and promote good digestion.

Whole grains and nuts

Whole grains and nuts offer ample fiber, ALA, and antioxidants. Walnut muffins, quinoa, and dark chocolate almonds are excellent choices during your period.

Dark leafy greens

Dark leafy greens can help combat fatigue. Arugula, kale, and spinach added to your favorite salad or entree are an easy way to get in extra flavor and nutrients.

Berries

Berries like raspberries, strawberries, and blueberries help satisfy your sweet tooth while also giving you a healthy dose of antioxidants, which protect your cells and reduce inflammation.

Top nutrients to help reduce cramps

Did you know that some nutrients can act as natural painkillers? Foods that help reduce cramps during your period are high in magnesium, omega-3 fatty acids, and iron.

Magnesium

Magnesium helps relax your uterine muscles, easing cramps. As a natural muscle relaxant, it can make your periods easier and less painful. Foods high in magnesium include legumes, whole grains, seeds, nuts, and green leafy vegetables.

Omega-3 fatty acids

Omega-3 fatty acids are natural anti-inflammatories and block further prostaglandin production, helping ease cramps. They can also lessen period symptoms like headaches and mood swings. Foods high in omega-3s include walnuts, hemp seeds, flaxseeds, salmon, herring, and fortified eggs.

Iron

While iron itself doesn’t ease cramps, it can help women with heavier periods avoid an iron deficiency. You don’t have to eat a ton of red meat and increase your AA levels as iron-rich foods also include seafood, spinach, tofu, nuts, lentils, and fortified cereal.

What to drink for relief during your period

Although it may sound counterproductive, staying hydrated is the best way to combat water retention during your period. When you’re dehydrated, your body holds onto water instead of expelling it. By drinking plenty of liquids, you can avoid the full feeling that comes from holding onto excess fluids. The best drinks for hydration during your period include water, ginger tea for inflammation, peppermint tea for muscle relaxation, and other caffeine-free herbal teas. It’s best to avoid sugary sodas since they can worsen inflammation and cause blood sugar spikes.

How to track your food triggers

Every woman is unique, and so are their food triggers. While there are general rules for what works and what doesn’t, it’s important to remember that your individual response may vary. For example, some women tolerate spice just fine, while others don’t. The only way to know is to examine the data.

Tracking symptoms and comparing them to your cycle patterns is therefore the best way to identify food sensitivity and determine the foods that help reduce cramps. Fortunately, Hormona makes the process easy.

The Hormona app is the premier cycle tracker designed to help you better understand your body. Its symptom logging feature lets you input what you’ve eaten and note your symptoms and their severity. Whether it’s cramping, nausea, or fatigue, the more information you log, the greater your insights. With that information, you can spot patterns that develop over time, demystifying why you feel the way you do.

FAQs

Does cold food worsen period cramps?

While there are some theories, primarily in traditional Chinese medicine, that cold food can make period cramps worse, there’s no definitive evidence showing its validity. Ultimately, whether you prefer to eat cold or hot food during your period is a matter of personal preference, and the temperature of your meal isn’t known to worsen cramps.

What foods cause heavy periods?

The food you eat during your period rarely causes a heavier flow, but it can positively impact clotting and iron levels. Iron-rich foods, for example, are crucial for recovery from a heavy flow, with the Food and Nutrition Board recommending a daily intake of 8 to 27mg.