Periods can mean cramps, low energy, mood swings. But did you know what you eat during your cycle can make a big difference? Whether you’re cuddled up with a heat pack or trying to get through your day like a champ, choosing the right foods can help ease discomfort and give you a much-needed energy boost.

Here’s a guide to the best foods for your period that your body (and mood) will thank you for.

Leafy Greens = Your Iron Refill

Feeling super drained? That’s likely because of iron loss during your period. Spinach, kale, and silverbeet are packed with iron, which helps combat fatigue and weakness. 

Bonus: they also contain magnesium, which may help reduce cramps.

Tip: Toss some spinach into your smoothies or sauté it with garlic for an easy side dish. You can even add it to your morning omelette if you’re feeling fancy.

Bananas, Berries, and Oranges

Your hormones might be on a rollercoaster, but fruit is here to help smooth the ride. Bananas are rich in potassium and vitamin B6, both great for mood regulation and easing bloating. Oranges offer vitamin C and hydration, and berries bring antioxidants to the table which can help fight inflammation and lift your mood.

Snack hack: Freeze your berries and blend them with yogurt for a quick mood-boosting treat.

Oats: The All-Day Comfort Food

Start your day with a bowl of oats and you’re already winning. They’re loaded with fiber and slow-releasing carbs, which means longer-lasting energy (no 10 a.m. crashes). Oats are also rich in zinc and magnesium, minerals that can help with muscle tension and cramps.

Make it yours: Add a spoonful of peanut butter, sliced banana, and a sprinkle of chia seeds for the ultimate period breakfast.

Fatty Fish Like Salmon

Salmon is basically a superhero when it comes to food for period pain. It’s rich in omega-3 fatty acids, which have anti-inflammatory properties and may help reduce cramps. Plus, it’s a great source of vitamins D and B to help fight mood swings and boost your energy.

If you’re not into fish, try flaxseeds or chia seeds for a plant-based omega-3 alternative.

Dark Chocolate 

You read that right. A square or two of dark chocolate (aim for 70% cocoa or higher) is not only a mood-lifter but also provides magnesium, iron, and antioxidants. Just go easy on it, no one needs a sugar crash.

Hot tip: Melt it and drizzle it over fruit for a feel-good dessert that feels fancy without the effort.

Nuts and Seeds

Almonds, walnuts, pumpkin seeds, these tiny snacks are surprisingly powerful. They’re full of healthy fats, protein, and magnesium, which can help ease cramping and stabilize your blood sugar levels. This can keep your energy up and mood steady throughout the day.

Keep a small stash in your bag for when you’re on the go and your energy starts to dip.

What to Eat on Your Period (and What to Avoid)

If you're wondering what to eat when your cravings are all over the place, focus on balance. Go for whole, unprocessed foods when you can. Hydration is just as key, so don’t forget to keep sipping water, herbal teas, or coconut water.

Try to cut back on super salty snacks, heavy fried foods, and sugary treats (midnight cravings). These can make cramps, bloating, and mood swings worse. That doesn’t mean you can’t indulge, just balance it with foods that give your body what it needs.

Energy-Boosting Snacks for On-the-Go Days

Some quick bites to keep your vibe high and energy steady:

• Trail mix with nuts and dried fruit
• Hummus with sliced veggies
• Wholegrain toast with avocado
• Yogurt with granola and berries

Each one brings a mix of protein, healthy fats, and fiber to keep you going, whether you're at school, work, or just running errands.

Making It Work for You

Everyone’s period experience is different, so your ideal menu might not look like someone else’s and that’s okay. The goal isn’t perfection. It’s finding what works best for your body and makes you feel supported, not stressed.

Creating small food swaps during your cycle can be an easy, non-intimidating way to care for yourself. And remember: it’s totally okay to listen to your cravings and enjoy the occasional treat guilt-free.

Recap

To wrap it up, the best foods for period support are all about balancing comfort, nutrition, and hydration. You want meals and snacks that fuel you, fight inflammation, and make those cramps and mood dips a little more manageable. So next time your cycle rolls around, stock up on those leafy greens, oats, fruits, and fatty fish, and don’t forget that square of dark chocolate.

Your body will thank you, your energy will thank you, and hey, your mood just might, too.

Love, Libra x 

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.