The 5 Minute Guide to Eating on your Period

Eating foods containing the right nutrients can decrease PMS symptoms, pain, brain fog, dizziness, and nausea, while increasing energy, and boosting mood and mental clarity.
Eating on your period

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The 5 Minute Guide to Eating on your Period

A conscious diet plays a key role in maintaining balance and good health during your period. Diet affects everything from our physical wellness to our mental health, but it can also be exhausting searching through endless articles online. This is why we created a quick, five-minute guide to help you navigate eating while on your period and to ensure you’re getting all the nutrients you need to thrive.

Eating foods containing the right nutrients can decrease PMS symptoms, pain, brain fog, dizziness, and nausea, while increasing energy, and boosting mood and mental clarity. While it’s important to avoid foods high in salt, sodium, and sugar, as well as excess coffee, alcohol, and red meat, there are a lot of delicious foods that are great to enjoy during your menstrual cycle.


  • Decrease PMS symptoms, menstrual pain, mood swings, depression and anxiety
  • Keep blood sugar levels steady for hormone balance, reduced mood swings, balanced weight, improved sleep and decreased cravings
  • Protein for amino acids which are needed for hormone production
  • Balance water retention and decrease bloating


  • Drinking lots of water and consuming hydrating fruits and vegetables (watermelon, cucumber) helps us to avoid retaining water, bloating and flushes out toxins from our system


  • High amounts of sugar can cause a spike and then drop of glucose levels leading to low energy and mood imbalance
  • Sweeter fruits can curb sugar cravings



  • Kale (iron)
  • Broccoli (iron)
  • Spinach (iron, magnesium)
  • Dark chocolate (iron, magnesium)
  • Tofu (iron, magnesium, calcium)
  • Fish (protein, iron, omega-3’s)
  • Nuts, nut butter, nut milk (magnesium, protein, omega-3’s, vitamins)
  • Flaxseed oil (omega-3’s)
  • Quinoa (iron, magnesium, protein)
  • Lentils and beans (iron, protein)


  • Magnesium can relax muscles and decrease dysmennorhea and painful period cramps.
  • Iron levels may drop during menstrual bleeding, supplementation can decrease brain fog, dizziness and pain, increase efficiency of oxygen flow through the bloodstream and support melatonin production.
  • Omega-3 fatty acids may help reduce menstrual pain, depression, and mood swings.


FOOD: whole grains, legumes, nuts, fruits, vegetables (broccoli, cauliflower, brussels sprouts, carrots and sweet potatoes)

BENEFITS: Reduce menstrual cramps, pain and mood swings by blocking reabsorption of estrogen.


FOOD: dark berries (blueberries, raspberries, blackberries, cherries) broccoli, cauliflower, brussels sprouts

BENEFITS: reduce inflammation, pain and oxidative stress, defend against free radicals, support immune system


FOOD: yogurt (magnesium, calcium, probiotics), kombucha (probiotics)

BENEFITS: increases healthy bacteria in the body, improves gut and vaginal health, decreased chance of yeast infection


FOOD: ginger, turmeric, peppermint

BENEFITS: Anti-inflammatory and anti-nausea ginger, turmeric and peppermint can reduce PMS symptoms and pain, support digestive health and relieve diarrhea and nausea

A predominately plant-based diet, as long as you get enough protein and iron, is an excellent way to stay energized and decrease bloating and pain while on your period. Many plant-based ingredients, like peppermint essential oil, are found in Holief products. Explore our Ingredients Index to learn more.

To learn more about PMS-related bloating, nausea, weight gain, and insomnia, read more on the Holief Blog.

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