You’re all too familiar with what happens when your period hits: you get stomach cramps, your cravings go into overdrive and eating healthfully seems like a major test of willpower.
The good news is that making minor adjustments to your eating habits means you can support your body’s changing needs without feeling like you’ve lost control of your routine. We have the low-down on what to eat on your period.
Here’s how to nosh right, right on through the worst wave of your menstrual cycle…
Focus on Lean Protein and Fibre
Loading up on lean protein and fibre can help your blood sugar remain stable, which will help offset your cravings, says registered dietician Jaclyn London. She says this is especially important when cravings hit their peak during the afternoon hours – so try snacking on a pear with a tablespoon of almond butter (yummmm!) or an apple with a slice of cheese as a way to preempt that.
READ MORE: 15 Things Your Period Could Be Telling You About Your Health
Strategise How You Eat
When you’re on your period, London suggests breaking up three square meals into smaller portions more frequently. “This will help reduce cravings – because you’re noshing more often – and deal with any nausea or cramps associated with getting your period,” she says. “You never want to be too hungry or too full because you’ll feel sick. You want to be at a ‘happy level’ of satiated.”
Beat Period Bloat by Sipping and Snacking Smart
Bloating is a nightmare for many women, and your level of bloat has to do with what you’re putting in your body. During your period especially, drink and eat frequently, but be smart. “No sugary fluids throughout the day, no carbonation, which both lead to more bloat,” says London. “We’re also looking for low-salt foods. Shop the periphery of the grocery store, and stick to whole foods – nuts, fruits, vegetable, whole grains – and no packaged goods, which are high in sodium.”
Tip: Look for foods high in Magnesium and Potassium (like bananas, leafy greens, and dark chocolate). These minerals help your kidneys flush out extra sodium and relax the muscles that cause cramping.
READ MORE: 12 Foods That Will Make Your Period Cramps So Much More Bearable, According To RDs
Get Enough Iron
Many women who are menstruating may lack iron, as they lose it through the blood they eliminate. “I’d say, too, from a cravings standpoint, iron cravings are big ones I see around that time of the month,” says London. “It’s why I hear many women say they’re craving meat like hamburgers.” To make sure you’re taking in enough, fill your diet with these great sources of iron – and make sure to add more spinach than usual to your pre-workout smoothie for extra oomph.
Tip: To get the most out of that spinach or lean beef, pair it with Vitamin C (like a squeeze of lemon or some bell peppers). Vitamin C helps your body absorb non-heme (plant-based) iron much more effectively.
READ MORE: Um, A Scary 50% Of SA Women Are Iron Deficient
Opt For Caffeine
Caffeine should help alleviate the extra lethargy you may feel during your period and work to ease “period brain” – so starting your day with a cup of coffee is a solid plan, says London. “Caffeine is actually a good idea for symptoms,” she says, recommending 300 to 400 milligrams in the morning.
Remember to listen to your body. While caffeine clears the fog, it is a vasoconstrictor, meaning it might make cramps tighter for some. If you’re feeling the pinch, try swapping your second cup for a ginger or peppermint tea. There’s another reason coffee is great: It has a high antioxidant profile. So go ahead and grab another cup. “A little more coffee than usual is fine,” says London. “Actually, it might be a good idea.”
And, if it’s just plain moods getting you down, here’s how to use your period power!
This story was originally written by Jenna Birch and updated in February 2026.
