Foods to Avoid During Periods

Getting your period is never fun. For many women, it comes with a whole list of unpleasant symptoms: bloating, fatigue, mood swings, headaches, cravings, and pain. Some even experience what’s commonly known as the “period flu”—a” feeling of exhaustion, chills, body aches, and brain fog that mimics being sick. If that wasn’t enough, there’s nausea during period, period diarrhea, and even heavy menstrual bleeding for some.

While it might feel like the only solution is to curl up in bed with a tub of ice cream and binge-watch your favorite show (yes, we see you, Kombucha Girl memes), what you eat during your period can actually make a huge difference in how you feel.

Here’s a breakdown of 5 important things you should avoid during periods — especially when it comes to food — to help reduce discomfort, manage symptoms like menstrual cramps, and keep your energy levels steady.

1. Salty Foods: Bloating’s Best Friend

We know it’s hard to say no to chips, fries, and processed snacks, but high-sodium foods can worsen bloating and water retention — which are already common during your period.

Salt causes your body to hold onto water, which can lead to that heavy, swollen feeling in your belly and even in your fingers and feet. Combine that with hormonal changes and you’re basically asking for peak discomfort.

Try This Instead:

Replace salty snacks with potassium-rich foods like bananas or cooked spinach. These can counteract sodium and help your body balance fluids better.

Also, it’s smart to balance salt and iron in your diet during your period. While salt can cause water retention, iron is crucial during menstruation because of blood loss. Eating iron-rich foods like lentils, leafy greens, and lean meats — without loading them with salt — can help you stay energized.

2. Caffeinated Drinks: Energy Boost or Hormone Wrecker?

If you rely on coffee to survive your mornings, you’re not alone. But during your period, too much caffeine can be a big problem.

Caffeine is known to increase prostaglandins, the hormone-like compounds that cause your uterus to contract. High prostaglandin levels are linked to stronger menstrual cramps, headaches, and even period diarrhea. Not exactly the kind of side effects anyone’s looking for.

On top of that, caffeine can worsen anxiety, breast tenderness, and digestive issues, which are already heightened during your cycle.

Try This Instead:

• Switch to decaf, herbal teas, or hot water with lemon.
  
• If you still need a mild boost, try green tea — it has lower caffeine and antioxidants that help with inflammation.

3. Sugary Foods: A Quick High, A Fast Crash

Cravings for chocolate, cookies, and sweets during your period are real. Blame it on hormonal fluctuations. But while sugary foods might offer a temporary mood lift, they often lead to a blood sugar crash, worsening fatigue, irritability, and mood swings.

Consuming too much sugar also increases inflammation, which makes menstrual cramps worse. If you’re someone who struggles with heavy menstrual bleeding, you might also notice that high sugar intake leaves you feeling more drained than usual.

Try This Instead:

• Satisfy your sweet tooth with dark chocolate (70% cocoa or higher) — it contains magnesium and iron.
  
• Snack on fruits like berries, apples, or dates with nut butter. They’re naturally sweet and provide fiber and nutrients without spiking your blood sugar.

4. Dairy: Comfort Food That May Cause Discomfort

Mac and cheese, pizza, and ice cream sound like the ultimate comfort foods during your period, but dairy can backfire for some people. It contains arachidonic acid, a type of fat that may increase prostaglandins, leading to stronger uterine contractions and cramps.

For women who are sensitive to dairy, it can also cause bloating, gas, and digestive upset — things you definitely don’t need more of during menstruation.

Try This Instead:

• Go for plant-based alternatives like oat milk, almond milk, or coconut yogurt.
  
• You can still get your calcium fix with tofu, sesame seeds, or leafy greens.
  

5. Highly Processed Foods: The Ultimate Hormone Disruptors

Frozen meals, instant noodles, packaged snacks, and fast food are loaded with unhealthy fats, sugar, and preservatives. These not only lead to inflammation but also mess with your hormones.

Highly processed foods tend to lack real nutrition, which means they don’t support your body’s increased needs during menstruation. They can also cause or worsen nausea during period, period diarrhea, and bloating.

If you already deal with period flu — that run-down, “I think I’m getting sick” vibe during menstruation — eating junk food can intensify your fatigue and slow down your recovery.

Try This Instead:

• Cook simple meals at home using whole ingredients.
  
• Try soups with lentils and vegetables, brown rice bowls, or roasted sweet potatoes.
  
• Add anti-inflammatory foods like turmeric, ginger, and leafy greens.
  

Don’t Forget the First Day Vitamins

The first day of your period can feel like hitting a wall — tired, crampy, and emotional. That’s when your body needs some “first day vitamins” to stay steady.

Even if you’re avoiding the wrong foods, don’t forget to add the right nutrients like:

• Magnesium – eases cramps and improves mood
  
• Iron – replenishes lost blood
  
• Vitamin B6 – reduces bloating and irritability
  
• Omega-3s – reduces prostaglandin production (hello, fewer cramps!)
  

If you don’t want to pop a bunch of pills, you can get many of these from food — like salmon, chia seeds, lentils, avocados, and dark leafy greens.

But What About Kombucha?

You’ve probably seen Kombucha Girl reacting to the taste of the drink — love it or hate it, kombucha is everywhere. While kombucha has probiotics that support gut health, it’s also fizzy and sometimes high in sugar. During your period, carbonation can lead to more bloating, and the acidity can upset your stomach if you’re already feeling nauseous.

So, should you skip it?

Yes — during the heaviest days of your period, especially if you’re sensitive. You can bring it back in once your stomach settles.

What About Alcohol?

Alcohol might feel like a quick fix for cramps or moodiness, but it can actually make everything worse:

• Dehydrates you
  
• Worsens mood swings
  
• Disrupts sleep
  
• Increases bleeding for some women
  

If you’re already feeling weak from heavy menstrual bleeding, alcohol will only add fuel to the fire. Think of it like this: Drinking on your period is like adding a hangover on top of period symptoms. No thanks.

In fact, some people compare period symptoms to a mini-hangover — and treating your period like you’re in hangover supportive therapy (hydration, vitamins, rest) isn’t a bad idea.

Final Thoughts: Eat to Feel Better

When your period hits, it’s tempting to eat whatever you’re craving. But those choices might actually be making your symptoms worse.

To recap the 5 important things you should avoid during periods:

1. Salty foods (make bloating worse)
   
2. Caffeine (boosts prostaglandins = more cramps)
   
3. Sugary snacks (energy crash and more inflammation)
   
4. Dairy (can trigger cramps and gas)
   
5. Processed junk food (hormone mess + fatigue)
   

Instead, give your body what it really needs: hydrating foods, anti-inflammatory ingredients, and nutrient-dense meals.

Frequently Asked Questions