Foods to Avoid During Your Period
A Healthier Michigan
| 3 min read
Key Takeaways
- Craving sugary, high-fat comfort foods during your period is common, but these foods can worsen bloating, fatigue and headaches.
- Alcohol, excess sugar and ultra-processed foods may intensify common menstrual symptoms by contributing to dehydration, inflammation and bloating.
- If dairy or spicy foods already upset your stomach, they may cause even more digestive discomfort during menstruation.
- Choosing nutrient-rich foods and limiting excess salt, sugar and alcohol can help support a more comfortable menstrual cycle.
Ladies, raise your hand if having your period has ever made you feel uncomfortable.
Sometimes, those few days a month have you feeling like you need a little extra comfort – the kind that can be found by digging into some juicy fried chicken, an extra cheesy helping of mac and cheese or even a giant hot fudge sundae. But this may not be the kind of self care that’s actually good for you. Let’s look at some of the foods you should be avoiding during your period.
For most teens and women, periods are no picnic. About 60% of women experience some pain or cramping during their period, and up to 15% experience pain severe enough to interfere with their daily life, according to the Cleveland Clinic.
Other menstruation-related symptoms include lower back pain, headache, fatigue and bloating.
Food cravings during your period
Many women may especially crave high-fat, high-sugar snacks during their period. While they may taste great and be comforting, they likely won’t make you feel better after you eat them.
According to the Cleveland Clinic, here are some side effects from eating too much sugar or too many carbs during your period:
- Feeling bloated
- Sugary foods increase insulin levels, which cause hormonal imbalances
- Constipation
- Fatigue
- Headaches
Foods to avoid during your period
Cravings for high-fat, high-sugar foods are likely due to an increased level of the hormone progesterone, which peaks just before a period begins. Research has shown progesterone may be linked to a larger appetite.
There are some foods that can worsen symptoms during your period. Here are some foods to either avoid, or limit the amount you eat:
Alcohol
Consuming beer, wine or liquor can be dehydrating. Drinking too much can also trigger bloating and headaches.
Sugar
Even if you have a sweet tooth, try to moderate your sugar intake during your period. Eating too many sweet things can cause your energy level to crash later. This can leave you feeling irritated or anxious.
Spicy foods
If you can’t tolerate a high spice level normally, stay away from overly spicy foods during your period. They could cause intestinal issues and an upset stomach.
Dairy
If you are sensitive to dairy or even lactose intolerant, don’t pick your period days to plow though ice cream or a yogurt parfait. Any food that normally triggers food sensitivities or discomfort are foods to avoid during your period.
Ultra-processed foods
Any foods that are ultra-processed or contain a lot of sodium should be avoided during your period. Consuming extra salt – whether you shake it on your food or it already contains it – it not good during menstruation because it can make bloating worse.
Foods to avoid during your period FAQs
1. Why do I crave junk food during my period?
Many women crave high-fat and high-sugar foods during their period because progesterone levels rise before menstruation. Research suggests this hormone may increase appetite and trigger stronger food cravings.
2. Can eating too much sugar make period symptoms worse?
Yes. Consuming excessive sugar may contribute to bloating, fatigue, headaches, constipation and energy crashes, which can make common menstrual symptoms feel more intense.
3. Is alcohol bad to drink during your period?
Alcohol can contribute to dehydration and may trigger or worsen bloating and headaches. Limiting alcoholic beverages during your period may help reduce discomfort.
4. Are dairy products always bad during menstruation?
Not necessarily. However, if you're sensitive to dairy or lactose intolerant, foods like ice cream, milk and yogurt can worsen digestive discomfort during your period.
5. What foods should I limit during my period?
Consider limiting alcohol, sugary treats, overly spicy foods, dairy products that trigger sensitivities and ultra-processed foods high in sodium, which can increase bloating and other symptoms.
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