5 Foods That Will Benefit You On Your Period

Do you suffer with troublesome symptoms of PMS? While it is so easy to reach for the paracetamol or give way to your intense cravings for salty chips and fizzy pop, have you ever considered that food is all the medicine you might need? 

Try these 5 foods to help ease your symptoms of PMS and give your menstrual health the nudge to a more positive period experience. 


Kale, Spinach, Broccoli

When you are on your period, your iron levels might take a dip, which is why cravings for iron-rich foods during this time are common. Instead of reaching for a cheeseburger, choose leafy greens like spinach, kale, broccoli, collard greens and Swiss chard that are high in iron and also rich in fibre and magnesium. Magnesium and potassium in leafy greens can help reduce symptoms like cramping. Boosting iron by eating greens can also help you feel less fatigued, and the high vitamin C content will help the iron to be absorbed into the body.   

Dark Chocolate

Dark chocolate is a great source of magnesium, which not only tempers moods swings, but also helps regulate serotonin—the happy hormone. To get the antioxidant and serotonin boost you need, choose dark chocolate with a high cacao content.

Whole grains

Whole grains are an excellent source of magnesium, as well as important B and E vitamins. Plus, whole grains will keep you full for longer. B vitamins play a role in serotonin production, a hormone which can help to moderate your appetite. Try to avoid refined grains such as white bread, pasta, cereal, rice, crackers, cakes and cookies as they lose much of their nutrient content and can cause an interference with your blood sugar levels and regular appetite control. Both of these factors are concerns during your period. Choose whole grains instead. 

Omega-3 Fatty Acids

Omega-3 is well known for its anti-inflammatory properties which can help to relax your muscles and soothe menstrual pain. There is some evidence that omega-3 can drive away period blues too. It may help to bring hormonal fluctuations under control and stabilise your mood. 

You can get omega-3s from walnuts, avocados, pumpkin, and flaxseeds. Salmon is also rich in Omega-3 fatty acids and Vitamin B12. 

Chamomile Tea

Chamomile tea is a calming tea that you can have at any time of the day to relax your nervous system and aid with digestion. Several studies have linked chamomile tea to reduced severity of menstrual cramps. A 2010 study, for example, found that consuming chamomile tea for a month could reduce the pain of menstrual cramps. Women in the study also reported less anxiety and distress associated with period pain.

You can find chamomile in our Moon Tea infusion made specifically for those who menstruate.


The key recommendation for foods to eat during your period is that you should choose plenty of fruit and veg, whole grains and high-quality protein. Try to stay away from highly processed foods, including cakes, sweets, carbonated drinks, fried or fatty foods. 

Choosing foods that are rich in nutrients and have a high fibre content will help you to feel your best at this time, soothing your digestive system and replacing any nutrients lost from menstrual bleeding. 

While you may not feel like it, try to eat regularly to keep your energy levels up. Skipping a meal can leave you feeling nauseous or tired. 

Oh and make sure you drink plenty of water! Replacing fluids and staying hydrated can help to minimise some of the uncomfortable symptoms you may experience. 


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