What To Eat On Your Period

Foods That Help You Feel Better, Not Worse

When you’re on your period, the last thing you want to do is eat a sad salad and pretend it’s hitting like a bowl of mac and cheese. Your cravings aren’t random they’re your body’s way of asking for support. As a fitness coach and woman who tracks everything from cycle syncing to macros, I’ve helped clients fuel their bodies through their period, not just survive it.

Here’s your go to guide on what to eat when you’re on your cycle to feel more energized, less bloated, and in control of your cravings.

Complex Carbs = Mood Boosters

Sweet potatoes, brown rice, quinoa, oats

During your period, estrogen and serotonin levels dip, which can affect your mood and energy. Complex carbs help stabilize blood sugar and boost serotonin naturally.

FGB Tip: Start your day with oatmeal topped with berries and almond butter for a satisfying, hormone loving breakfast.

Iron-Rich Foods to Fight Fatigue

Spinach, lentils, lean beef, pumpkin seeds

You lose iron during menstruation, which can lead to tiredness or brain fog. Replenishing your stores can help you feel more like yourself.

FGB Tip: Add a handful of spinach to your smoothie or prep lentil soup for lunch.

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Magnesium = Cramp Crusher

Dark chocolate (yes, really!), avocados, nuts, leafy greens

Magnesium helps reduce cramping and supports muscle relaxation. It also helps calm PMS anxiety and improve sleep.

FGB Tip: Snack on a square of 70%+ dark chocolate or make an avocado smoothie post-workout.

Hydrating Foods to Beat Bloat

Cucumbers, watermelon, celery, and oranges

Bloating is common thanks to hormone fluctuations. High-water content foods help flush excess sodium and reduce puffiness.

FGB Tip: Infuse your water with lemon, mint, and cucumber for a spa day vibe.

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Anti-Inflammatory Heroes

Berries, turmeric, ginger, salmon

Inflammation can increase during menstruation, making cramps and general discomfort worse. These foods help cool things down.

FGB Tip: Make a turmeric latte or add grated ginger to your tea for a soothing sip.

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