Nutrition during menstruation: how to ease your condition on «critical» days

Pulling or sometimes sharp pain in the lower abdomen and/or lower back, weakness, swelling, and low mood are unpleasant but very common symptoms that accompany menstruation. During this period, the female body especially needs care and support — and a proper, balanced diet during menstruation can play a crucial role in improving overall well-being.

Menstrual diet: what foods to eat during your period

Due to blood loss during menstruation, the female body has an increased need for iron. That is why it is extremely important to include iron-rich foods in your period diet. Iron is found in liver (especially veal liver), buckwheat, apples, soybeans, and other legumes.

In addition, the following foods can help relieve menstrual pain and discomfort:

• Pumpkin seeds and nuts (especially almonds) — they are rich in magnesium, which has an antispasmodic effect, reduces uterine contractions, and helps ease menstrual cramps. Sweet almonds also contain B vitamins that support hormone production and regulate the nervous system, positively affecting emotional balance during PMS and menstruation;
• Flaxseed oil, flax seeds, and fatty fish — these foods are high in omega-3 fatty acids, which reduce the production of prostaglandins — substances responsible for muscle spasms and increased uterine contractions;
• Dark chocolate (in small amounts) — contains theobromine and caffeine, which stimulate the production of serotonin, often called the «happiness hormone», helping improve mood during your period;

General nutrition tips during menstruation

During menstruation, the body is weakened, so this is not the best time for strict dieting or weight loss. It is optimal to eat small portions 4–5 times a day. This approach reduces stress on the digestive system and helps prevent intense hunger.

Many women experience strong sugar cravings during their period. Treating yourself to sweets is acceptable, but moderation is key. Those with a sweet tooth can replace part of their daily sweets with prunes or dates — a healthier alternative.

Instead of coffee or black tea, it is better to temporarily switch to herbal teas and infusions. Chamomile, mint, and lemon balm have calming effects, while ginger tea helps relieve nausea, which can occur with severe menstrual pain.

Alcohol (even low-alcohol drinks), as well as spicy and highly seasoned foods, should be avoided. These products promote fluid retention in the body and increase swelling.

Whole milk (both cow’s and goat’s milk) is best replaced with plant-based or low-fat alternatives, as it can cause bloating and increase discomfort in the lower abdomen. For the same reason, it is recommended to avoid white cabbage, red cabbage, Chinese cabbage, and Savoy cabbage for 3–4 days.

CraftOil products for a healthy and balanced diet

CraftOil offers a wide and constantly expanding range of artisan products, including oils, grains, nuts, and flours of various types. On our website, you can always order premium, eco-friendly curly and golden flax seeds, hulled and unhulled pumpkin seeds, almonds, walnuts, and delicate, aromatic flaxseed oil, produced strictly on the day of purchase.

All CraftOil products are certified, 100% natural, and extremely beneficial for health, well-being, and mood. To learn more about our oils, nuts, grains, or flours — and to find the products that suit you best — simply leave a request on our website.