Top 10 comforting foods during your period

Nausea, cramps, bloating, headaches, stress, symptoms of depression, sleeplessness, and mood swings have been stalking her for a week, but not always! Also, they like teasing her with sour, spicy, and sweet desires, all of which can be brought on by fluctuations in progesterone and estrogen levels.

Period comfort foods

Because your body undergoes a lot of changes at this time, both mentally and physically. So, let’s explore the top 10 best period comfort foods that will satisfy your cravings while still being healthy and effective at reducing periods.

  1. Dark Chocolate
  2. Ginger
  3. Fruits
  4. Salmon and Fatty Fish
  5. Leafy greens
  6. Natural yogurt
  7. Chamomile and green tea
  8. Peanut butter
  9. Eggs
  10. Pumpkin seeds

1. Dark Chocolate:

Dark chocolate

When your period comes, do you have sugar cravings that you want to satisfy but are unsure of what to do? Then chocolates are without a doubt my recommendation. However, bear in mind one thing! Not all kinds of chocolate are healthful. When it comes to satisfying your cravings and being nutritious at the same time, dark chocolates are the best period comfort foods.

But why they are healthy? Iron and magnesium are abundantly found in dark chocolate. Your hormones cause your magnesium levels to drop during your period, which causes unbearable cramping. In order to lessen your cramps, eat dark chocolate and take in more magnesium. Additionally, they have endorphins (happy hormones) that will lift up your mood. This will be a chew-killer for anyone who is tired of chewing since it will simply glide through your mouth.

2. Ginger:


What springs to your mind when you hear the word ginger? A recipe ingredient? Nah! In fact, it offers more benefits beyond simply enhancing the flavour of your food.

Ginger when added to tea creates the ideal combo for chai lovers. It eases achy muscles and aids in the relief of abdominal pain. Due to ginger’s primarily anti-inflammatory properties; bloating, gas, pregnancy-related nausea, and vomiting, can all be naturally controlled.

Ginger can also be used to make nutritious treats like cookies or to flavour your favourite tea, or you can even consume ginger in the form of powder. Ginger is also a natural home remedy to induce menstrual cycle if you have irregular periods owing to imbalanced hormones. As a result, ginger tops your list of the best period comfort foods. However, taking in more than 4 grams of ginger in a day can make you feel sick to your stomach and create heartburn.

3. Fruits:

Fruits like bananas, oranges, kiwis, and pineapples

Banana: The best period comfort foods, like fruits, especially bananas, are readily available at our house; if not, make sure you have them! They contain vitamin B6, as well as high doses of magnesium, potassium, and fiber, which will lessen bloating and assist with diarrhea brought on by your period. They also boost your mood.

Pineapple: Pineapples are the tastiest fruit, chewable, juicy, and packed with anti-inflammatory enzymes called bromelain which decreases inflammation. You can make smoothies, recipes, and salads out of it.

Kiwi: In addition to soothing cramps, kiwis are an excellent source of both fiber and enzyme actinidin, which aids in the digestion of protein and easing constipation.

Orange: Oranges and other citrus fruits, which are high in fiber and water, can aid with digestion and help you to stay hydrated.

Other: You can eat fruits packed with water like watermelon and cucumber to maintain your water levels. 

4. Salmon and Fatty Fish:

Salmon fish

Omega-3 fatty acids, which are found in abundance in salmon and fatty fish, have the capacity to reduce inflammation and relieve pain, including menstrual cramps, which makes them the best period comfort food. In addition, they are high in protein and iron, both of which aid in raising iron levels during menstruation. Salmon also offers a lot of vitamin D and B6, which contributes to calcium absorption and breast tenderness.

As I previously mentioned, women who consume omega-3 supplements experience significantly less period pain, allowing them to use less ibuprofen to ease their aches and pains. Omega-3 fatty acids also have the ability to lessen depressive symptoms and changes in mood.

5. Leafy greens:

Leafy greens kale, spinach

You may have cramps, fatigue, discomfort, and mood fluctuations during your period, but you might additionally have physical pain along with weakened bones while menstruating severely. So you will consequently lose a lot of iron.

Not only rich in iron they also have folate and vitamins; kale has high calcium that helps in relieving periods and pre-menstruation pain while spinach has magnesium-rich components. These iron and calcium-rich leafy green makes the best period comfort food for great health.

6. Natural yogurt:

Natural yogurt

Dairy products like milk, cheese, paneer and importantly yogurt are rich in calcium. Do you know why calcium plays a crucial role in periods? Not only it helps to reduce period cramps, bloating and water retention it also helps to minimise your PMS symptoms like moodiness, irritability and insomnia. Naturally yogurts are cultured by good bacteria which soothe your tummy hassle caused by menstruation. Yeast infections can be fought by probiotic-rich foods like yogurt that nourishes good bacteria in your vagina.

In case you’re lactose intolerant then ignore yogurt and replace it with fresh dill or leafy veggies like kale and spinach.

7. Chamomile and green tea:

Chamomile tea

Chamomile, peppermint tea, and green tea are the best alternative period comfort foods for chai lovers because they’re far better compared to regular chai. Whatever your mood, a hot cup of tea at dusk will make you feel better. But chamomile tea does more than that; it also calms your uterus and lessens the excruciating pain of cramps. Also, the absence of caffeine settles you down and makes it easier for you to fall asleep.

Further, peppermint tea can shorten the duration of your period’s pain and ease menstrual cramps, nausea, and vomiting. Once you give it a try, undoubtedly you’ll enjoy the feeling of freshness.

8. Peanut butter:

Peanut butter

Peanut butter is a mouthwatering nutty treat that you might eat to satisfy your sweet tooth. They are wealthy in proteins, fibers, and healthy fats, but they are particularly high in magnesium, which allows your brain to regulate serotonin.

The best comfort food for this time of month is unsalted or lightly salted peanut butter since it can help you feel less bloated. However, if you consume more salted peanut butter, the consequences will be the opposite, worsening your bloating.

9. Eggs:


Eggs are the primary ingredient in most breakfast dishes since they are one of the best breakfast foods. The high levels of vitamins B6, D, and E found in eggs assist in combating PMS symptoms like changes in mood, appetite problems, and other issues.

Therefore, eating eggs can brighten your day while you’re on your period, and you’ll begin to notice the difference. They are also high in protein, which supports maintaining a proper diet level.

10. Pumpkin seeds:

Pumpkin seeds

A medium bowl of pumpkin soup or a meal with pumpkin seeds while resting in your bed makes the best food to take during periods. They are the best sources of vitamin E, which helps deal with PMS symptoms, period cramps, and sore breasts. Thanks to the nutrients such as vitamin E, magnesium, and zinc found in the seeds.




Even though water is not qualified as the best comfort food for a period, taking enough water can actually reduce period-related troubles. Drinking 1.5 litres to 2 litres of water per day during menstruation reduces fatigue and prevents bloating. So consuming lots of water helps you to stop retaining water, reduce dehydration headaches and releases toxins from your body. (Note: Consuming warm water or any warm liquids can soothe your cramp pains during menstruation)

Alternative way to stay hydrated for people who are not a fan of drinking water, you can eat watery foods like cucumbers, watermelon, cantaloupe, lettuce and berries.


Stay away from foods like sugar, fried meals, soda, other fizzy drinks, red meat, alcohol, spicy foods, junk foods, and especially coffee because it contains caffeine, which aggravates cramping by causing inflammation, tummy aches, and bloating.

Other remedies include:

There are more options for managing your periods besides simply eating some foods and avoiding others.

  • Try engaging in light cardio or yoga routines.
  • Warm compresses applied to the back and abdomen might help relieve cramping pain.
  • Give your back and stomach a little massage if you experience excessive pain.
  • Lastly, try using ibuprofen medications to lessen your cramps, however I truly recommend trying these natural home treatments first. Consult your gynecologist to ensure everything is okay if your cramps do not go away despite trying these solutions.

Finally, the foods we choose to eat and stay away from have a significant effect on our PMS symptoms. Aim for nutrient-dense food rather than merely fulfilling your cravings. By now, I guess you’ve found the best comfort food. Then what? Just give them a try or if we have missed anything then comment on your favourite comforting foods for your period.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top