I got a lot of positive feedback on my last post about how to eat to optimise the pre-menstrual phase so I thought I’d carry on to the other phases of the cycle. Next up is the bleed itself.. the menstrual phase.
What is the menstrual phase?
Your period represents the start of a new cycle and it’s usually around 5-7 days. At this point all of our sex hormones are at their lowest point and our core body temperature drops again. We often have low energy during this part of our cycle, we might have physical symptoms such as pain, bloating and fatigue as well as psychological symptoms such as feeling low or anxious. This is unique to YOU though! Some women actually really enjoy this phase as it can be extremely nurturing and a time to relax and reflect.
What is the period diet plan?
The period diet plan is designed to:
- Support the blood building process with minerals
- Provide enough energy and nutrients whilst being easy on digestion
- Reduce inflammation to minimise painful cramps
- Keep your body warm during this “cold” phase of the cycle
Why do you eat more on your period?
It’s not actually clear if women do get hungrier during menstruation, it really depends on the woman! Some women find they are extremely hungry in the days before their period and once they start to bleed their appetite drops off a cliff. Those who experience bloating or digestive issues might find they feel very full around this time of the month and don’t get as hungry. Others have more cravings during this time and tend to eat more, especially sweet stuff.
Scientifically, our metabolism drops slightly after being higher for the last couple of weeks. Often we are less active but we still need to eat to make sure we are supporting our body and restocking our nutrient stores for the cycle ahead. The best thing to do is to listen to your body and if you are hungrier than usual, try to nourish your body with healthy foods as much as you can. If you aren’t hungry, don’t worry you will make up for it sometime in your next cycle – this is the beauty of cycle syncing your diet!
What should you eat on your period? Carbs, fats, proteins?
The way I recommend to eat during your period is slightly different as our bodies go through a huge shift at this time. The key macro-nutrients we need at this times are fats and proteins which are the building blocks for repair of our tissues. Now is the time to get those omega-3 fats in as these are anti-inflammatory and have been shown to reduce menstrual pain. Think eggs and oily fish such as sardines and salmon for non-vegans or seeds such as chia and hemp for anyone on a plant based diet. These foods will also provide complete proteins which supports healthy hormone production – win, win! Other great sources of plant-based proteins are lentils, kidney and black beans. A cup of black beans contains 14g of protein, 22% of your daily iron and 10% of your daily calcium needs.
As well as oily fish, other seafoods such as mussels, squid and oysters are great to eat during menstruation as they If you don’t consume seafood, I recommend adding some sea vegetables or seaweed into your diet during this phase to boost your iodine and zinc levels, nutrients are used up during menstruation and they are more difficult to get in on a plant-based diet. You can try nori sheets in sushi rolls or add kelp or dulse flakes to any savory dish. If you have access to an Asian supermarket you will find lots of other sea vegetables to experiment with.
We still need a good source of carbs in our diet although maybe not as much as in the pre-menstrual phase as we are more in the rebuilding phase, turning our energy inwards rather than outwards. Dried fruits such as prunes, figs, apricots and dates can be really good as they provide a source of potassium and other minerals to help with muscle cramps and support building of the blood. A 100g serving of dried apricots can provide 15% of your daily iron needs too! Dried fruits are also more dense and less water rich than other fruits which means you can take in more calories with a smaller volume of food, great if you have little appetite and are struggling to meet your daily energy needs
I still recommend including grains and complex carbs in your diet but going for lighter options such as sweet potatoes or buckwheat and leaning more towards the proteins and fats during this phase. If you struggle with digestion during this time, choosing more processed grains such as white rice and pasta might feel better than wholegrain options during the menstrual phase (bet you never thought you’d hear a nutritionist say that!)
What foods should you eat on your period?
My recommendations for the best foods to eat during your period:
- Proteins – lentils, kidney/black beans, red meat, eggs, oily fish
- Seeds – pumpkin, flax, hemp or chia seeds
- Veggies – sea vegetables, dark leafy greens such as spinach, kale, chard, beetroot and mushrooms
- Fruit – dense fruits such as bananas, dates and antioxidant rich dark fruits such as blueberries, blackberries and cherries
- Chocolate or cacao!
Making soups or stews with veggies, carbs and proteins is a really good way to eat during your period as these are super warming and nourishing and easier on the digestion. Especially if you feel bloated or have slower digestion during your menstrual phase, this can be a really nice way to eat. You can also include warming spices such as chili, cinnamon and cloves. Menstruation is the “inner winter” of our cycle so think about the ways you eat during the outer season of winter and you’ll be on the right track.
Why do you crave chocolate on your period?
We need minerals such as iron, magnesium and calcium to rebuild the blood and reduce muscle cramping which causes period pains. My favourite source of magnesium and iron is chocolate! Go for good quality dark chocolate or add cacao/cocoa powder to oats, smoothies or hot chocolate to satisfy chocolate cravings and get a boost of feel good neurotransmitters. I love treating myself with chocolate based meals during my period as it just cheers me up and makes me feel like a queeeen.
We can get also iron from plant-based sources such as beans/lentils, blackstrap molasses and vegetables such as beetroot or from red meat including as beef and lamb. When we think of calcium most people think of milk, cheese and yogurt but I actually don’t recommend dairy products for women with hormonal imbalances. Other sources of calcium are green veggies such as kale, broccoli and spinach as well as fortified non-dairy milks, tofu and sesame seeds or tahini.
What foods should you avoid during your period?
Another question is what should you not eat on your period? Even though its tempting to give in to cravings for sweet and fatty foods during this time (especially when we feel low and need a boost!) try to nourish your body with healthy foods first and have these small treats on the side. There is no such thing as good and bad foods but some foods will support you more than others and help to reduce symptoms and help you to feel better if you are struggling during this phase.
Same goes for stimulants and relaxants such as caffeine and alcohol. They can help you to feel better in the short term but they can leave you feeling worse afterwards. Using coffee to power through when our bodies are crying out for rest will only dig us deeper into that energy deficit. It’s much better to give your body the rest it needs, even if its only a 10 minute nap, than carry on regardless and end up crashing later. I am speaking from experience here and its a hard lesson to learn! I recommend not to drink coffee during your period, or to switch to decaf
Over to you…
I hope you found this article helpful to learn how to nourish your body and feel better during your menstrual phase! If you’re interested in reading more about nutrition and the menstrual cycle check out the posts linked below. Like this post and follow my blog for more recipes and posts on how to eat to support your menstrual cycle.
- Tell me in the comments below what are your favourite foods or meals to eat during this part of your cycle? I’d love to know what is your best way to eat chocolate on your period?
- If you want to work with me to get healthy and balance your hormones, contact me for more information about the nutrition and health coaching packages I offer.
Other posts you might like
Skolmowska, D., & Głąbska, D., (2019). Analysis of the possibility to compensate menstrual blood loss in young Polish women by the dietary iron intake. Proceedings of the Nutrition Society, 78
Rahbar N., Asgharzadeh N. & Ghorbani R., (2012). Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. International Journal of Gynecology & Obstetrics. 117(1)
Mahmoud, A. Makhdoom A. et al. 2014. Association between menstrual disturbances and habitual use of caffeine. Journal of Taibah University Medical Sciences. 9(4).