What to Eat and Avoid During Your Period for Less Pain, Bloating and Fatigue

🌸 Introduction

Ever notice that what you eat during your period either makes you feel a little better—or a lot worse? From painful cramps to extreme mood swings and bloating, your food choices have a direct impact on how smoothly (or not) your period goes.

Your body is working hard during menstruation. You’re losing blood, iron, and energy. And the hormonal fluctuations? They’re no joke. That’s why eating right isn’t just about managing cravings—it’s about supporting your body’s needs.

At Matri, we understand period pain. That’s why, alongside our drug-free relief solution — the Matri Pro TENS device — we also encourage simple dietary shifts that can naturally reduce discomfort and restore balance.

Let’s break down what you should eat more of, what to cut back on, and how it all supports your menstrual wellness.

✅ Best Foods to Eat During Your Period

🥬 1. Leafy Greens (Spinach, Kale, Methi)

Menstruation causes a natural drop in iron levels, which can make you feel weak, dizzy, or even anxious. Leafy greens are rich in iron, magnesium, and vitamin C—essential nutrients that help replenish blood loss, reduce fatigue, and support muscle relaxation.

🔎 Did you know? Magnesium helps reduce prostaglandin production, easing uterine contractions that cause cramps.

🍌 2. Bananas

Bananas are nature’s energy bar. They’re high in potassium, which reduces bloating by controlling sodium levels in the body. They also contain vitamin B6, which can boost your mood and help fight water retention.

🥜 3. Nuts and Seeds (Almonds, Chia, Flaxseeds, Pumpkin)

These tiny powerhouses are packed with omega-3 fatty acids, zinc, and fiber. Omega-3s are known to decrease inflammation, while zinc supports hormonal balance.

• Flaxseeds also contain lignans, which may help regulate estrogen levels.

• Chia seeds offer plant-based omega-3s and protein to stabilize blood sugar.

🐟 4. Fatty Fish (Salmon, Sardines, Mackerel)

Omega-3s in fatty fish help relax the uterus and reduce the intensity of menstrual cramps. Plus, the vitamin D in fish supports calcium absorption, important for muscle function.

🧠 A study in the Journal of Obstetrics and Gynaecology Research found that women who consumed more omega-3s had significantly less period pain.

🍫 5. Dark Chocolate (at least 70% cocoa)

Craving chocolate on your period? That’s your body asking for magnesium. Dark chocolate not only satisfies sweet cravings, but it also:

• Reduces stress

• Improves mood

• Supports muscle relaxation

Just don’t overdo it—stick to 1–2 small squares per day.

🍵 6. Herbal Teas (Chamomile, Ginger, Peppermint)

• Chamomile: A natural muscle relaxant and mood stabilizer

• Ginger: Reduces inflammation and nausea

• Peppermint: Calms digestive discomfort and headaches

✅ Pro Tip: Avoid caffeinated teas. Herbal infusions are naturally caffeine-free and hydrating.

❌ Foods to Avoid During Your Period

☕ 1. Caffeine

As much as we love coffee, it can constrict blood vessels and worsen menstrual cramps. It also increases anxiety, dehydration, and breast tenderness in some women.

Try herbal tea or warm water with lemon as an energizing alternative.

🍟 2. Fried & Salty Foods

Chips, fries, and overly processed snacks are full of sodium, which leads to water retention, bloating, and puffiness. They also deplete potassium, worsening fatigue.

🧁 3. Refined Sugars

Sugar can spike blood glucose and insulin, which increases inflammation, mood swings, and fatigue. It also promotes cravings and messes with hormone levels.

Craving something sweet? Try fruit, dates, or dark chocolate instead.

🥛 4. Full-fat Dairy (for some)

Dairy affects women differently. For some, it triggers cramps, bloating, or acne due to arachidonic acid, a compound that increases prostaglandin production. If you feel worse after eating cheese or milk, try plant-based alternatives like almond or oat milk during your cycle.

🍽️ Sample One-Day Period-Friendly Menu

⚡ Matri Pro + Diet = Period Pain Game-Changer

While food helps regulate your internal system, your external pain needs real-time relief. That’s where Matri Pro steps in — a drug-free, wearable device that uses TENS technology to ease cramps instantly.

Pairing an anti-inflammatory diet with Matri Pro can:

• Reduce intensity and duration of cramps

• Improve focus and energy at work

• Support hormone balance for long-term wellness

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✅ Final Thoughts

Menstrual wellness isn’t just about painkillers — it’s about listening to your body, nourishing it, and using smart tools to support it.

Fuel your period with the right foods, hydrate mindfully, and combine this with Matri Pro for complete, natural, and sustainable relief.

🔗 Shop Now → Matri Pro – Drug-Free Menstrual Relief

🩷 Built for women. Backed by science. Loved by thousands.

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