What to eat and what to avoid?

menstrual cycle and diet

The menstrual cycle and diet are closely linked, and it is the food choices that can reduce or worsen our symptoms.

Many of us experience unpleasant symptoms on a monthly basis. Flatulence, cramps and back pain, monthly stiffness, drowsiness, diarrhea, constipation, mood swings are some of them.

Along with all this, strange “hunger attacks” are taking place. However, think again before the next menstrual cycle before you get candy or chips …

Menstrual cycle and nutrition

What foods are recommended?


It is very important to drink as much water as possible every month. Hydration will reduce the risk of dehydrated headaches, which are common symptoms of menstruation. The water also prevents bloating and – yes! – water retention in the body.


The fruit is rich in water and fiber, so it will prevent bloating. In addition, you will reduce the risk of constipation and because it is sweet, you will reduce the desire to have sweets.

Green leafy vegetables

Iron is rich, which we naturally lose in menstruation. In addition, green leafy vegetables reduce dizziness, pain and fatigue.


Ginger has an anti-inflammatory effect and can reduce muscle pain. It is also known that this root plant reduces nausea. However, do not overdo it. More than 4 grams a day can cause heartburn and abdominal pain.

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Chicken and fish

Chicken is rich in iron and protein, which prevents hunger attacks. Fish, on the other hand, is full of omega 3 fatty acids that reduce monthly pain, studies have shown.

Dark chocolate

Dark chocolate contains iron and magnesium, and these nutrients reduce the symptoms of PMS, as numerous studies have shown.

Mint tea

Reduces mint or mint cramps, nausea and diarrhea.

What to avoid?


It affects the retention of water in the body, which causes inflammation and swelling.


Sugar will make you depressed, tense and angry during your menstrual cycle.


Caffeine causes water retention and swelling. In addition, it causes or worsens headaches. This drink is also known as a diuretic, so avoid diarrhea if you have it.

Mine food

Voting meals can cause increased cramps or diarrhea, abdominal pain and nausea.

Red meat

It is rich in nutrients that affect uterine contractions. Therefore, avoid menstruation.

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