Periods come with their fair share of ups and downs - cramps, mood swings, and, let’s be honest, the bloating that makes you want to live in sweatpants. But what if the solution to feeling better during your cycle lies in something as simple as the food on your plate?

Fibre, often overlooked in discussions about menstrual health, can play a major role in helping you feel balanced and comfortable. Let’s dive into how it can support your body and why it’s one of the best foods to eat during your period.

Fibre and Hormonal Harmony

When it comes to your menstrual cycle, hormones like estrogen and progesterone are the stars of the show - but they don’t always play nice. Fluctuations in these hormones can lead to bloating, irritability, and fatigue. Fibre comes to the rescue by helping your body naturally regulate estrogen levels.

Not only does it aid in digestion, but it also supports your body’s detox process, which is crucial for maintaining hormonal balance. And the best part? It’s easy to incorporate into your diet.

Why Fibre Is a Period Powerhouse

1. Eases Bloating: Bloating can be one of the most uncomfortable period symptoms. Fibre encourages regular digestion, helping to reduce that swollen, heavy feeling.

2. Manages Cravings: If you find yourself craving every snack in sight, fibre-rich foods can keep you feeling full and satisfied for longer, helping you make healthier choices
3. Boosts Gut Health: Your gut and your mood are closely connected. A happy gut can lead to more stable emotions, even during hormonal highs and lows.

Best Foods to Eat on Your Period

So, where can you find options that taste good and fit into your routine? Let’s break it down:

1. Dark, Leafy Greens: Spinach, kale, and rocket are loaded with fibre and iron. Iron is especially important during your period since your body is losing some through menstruation.
2. Whole Grains: Oats, quinoa, and brown rice are not only filling but also great for energy. Whole grains are perfect for days when you feel a little extra tired.
3. Beans and Lentils: These versatile pantry staples pack a punch of fibre and protein. Add them to soups, salads, or rice bowls for an easy nutrient boost.
4. Berries and Pears: Fruits like blueberries, raspberries, and pears are high in soluble fibre, which helps regulate blood sugar and digestion. Plus, they’re naturally sweet.
5. Chia Seeds and Flaxseeds: These tiny superfoods are powerhouses. Sprinkle them on your oatmeal, smoothies, or yogurt for a quick and easy addition.

Small Changes That Make a Big Difference

Incorporating fibre doesn’t have to be overwhelming. Even small swaps can help improve how you feel during your cycle. Here are some ideas:

• Start Your Day Right: Choose a bowl of oatmeal with berries over sugary cereal.
• Snack Smart: Go for air-popped popcorn or nuts instead of chips.
• Upgrade Your Meals: Add lentils to soups or swap white bread for whole-grain options.

Tips for a Healthier, More Comfortable Menstrual Cycle

To truly support your menstrual health:

• Stay Hydrated: Fibre works best when your body is well-hydrated.
• Move Your Body: Gentle exercise, like yoga or walking, can ease cramps and aid digestion.
• Prioritise Sleep: Rest allows your body to recover and regulate hormones.

By focusing on these habits, you’ll set yourself up for a smoother cycle and improved overall health.

Tackling Common Fibre Myths for Tasty, Balanced Eating

Many people think fibre-rich foods are boring or lack flavour, but that couldn’t be further from the truth. From crunchy vegetables and juicy fruits to hearty whole grains and flavourful legumes, these foods offer a diverse range of textures and tastes that make eating healthily enjoyable.

One common misconception is that focusing on fibre means cutting out indulgent treats entirely, but life is all about balance. You don’t have to give up your favourite comfort foods to stay on track. Relish that chocolate bar or your go-to takeaway, but pair it with fibre-rich options like a fresh salad, roasted veggies, or whole-grain sides to keep your body nourished and satisfied.

Incorporating fibre into your diet doesn’t have to feel like a chore - it’s about discovering combinations that excite your palate while supporting your health. With a little creativity, fibre-rich eating can be as delicious as it is beneficial.

The Big Picture: Supporting Menstrual Health

Periods can be challenging, but they also offer a chance to tune in to your body’s needs. What you eat can have a powerful impact on how you feel - not just during your cycle but every day.

By embracing fibre and incorporating it into the best foods to eat, you’re taking a step toward better bloating relief, fewer cravings, and more balanced hormones. It’s a simple shift with big benefits, and your body will thank you for it.

So, next time your period rolls around, grab a bowl of quinoa or whip up a smoothie packed with leafy greens and chia seeds. These small choices can make a big difference in how you feel.

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.