Menstrual Nutrition: What to Eat and What to Avoid
Your period does not have to feel like a battle every month. What you eat during your menstrual cycle plays a huge role in your energy, mood, cramps, bloating, and overall hormonal balance.
This guide breaks down the best foods to include, the foods to avoid, and practical meal ideas to help you feel your best at every cycle.
🔍 What Happens to Your Body During Menstruation?
During your period:
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Hormones like estrogen and progesterone drop
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Your body loses iron
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Inflammation rises
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Cravings increase
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Blood sugar may fluctuate
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Energy may drop
The right nutrition helps you restore nutrients, reduce inflammation, balance hormones, and stabilize energy.
✔️ What to Eat During Your Period
1. Iron-Rich Foods
You lose iron during menstruation. Low iron causes fatigue, dizziness, and brain fog.
Eat more:
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Spinach
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Beans
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Eggs
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Sardines
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Chicken
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Beef
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Millet (acha)
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Pumpkin seeds
Tip: Combine with Vitamin C (orange, pineapple) to boost absorption.
2. Magnesium-Rich Foods
Magnesium helps reduce cramps, headaches, and mood swings.
Include:
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Banana
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Avocado
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Groundnuts
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Almonds
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Oats
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Dark leafy veggies
3. Omega-3 Healthy Fats
These reduce inflammation and ease period pain.
Best sources:
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Salmon
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Sardines
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Mackerel
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Walnuts
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Chia seeds
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Flaxseed
4. Fibre-Rich Foods for Hormone Balance
Fiber helps remove excess estrogen, reducing bloating and breast tenderness.
Eat:
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Vegetables
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Fruits
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Oats
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Brown rice
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Beans
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Sweet potatoes
5. Hydrating Foods
These reduce bloating and fatigue.
Eat more:
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Watermelon
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Cucumber
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Oranges
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Pineapple
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Coconut water
Drink at least 2–3 litres of water daily.
6. Protein-Rich Foods
Protein stabilizes blood sugar and boosts energy.
Good options:
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Eggs
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Chicken
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Turkey
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Beans
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Greek yoghurt
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Fish
7. Anti-Inflammatory Foods
These reduce cramps, joint pain, and PMS.
Examples:
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Ginger
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Turmeric
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Green tea
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Garlic
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Berries
❌ Foods to Avoid During Your Period
1. Sugary Foods
Sugar increases inflammation, worsens cramps, and triggers mood swings.
Avoid:
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Sodas
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Doughnuts
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Cakes
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Sweetened cereals
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Biscuits
2. Processed Foods (High Salt)
Salt increases water retention and bloating.
Avoid:
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Instant noodles
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Packaged snacks
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Canned soups
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Processed meats
3. Excess Dairy
Some women experience more bloating and cramps after dairy.
Limit:
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Cheese
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Full-cream milk
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Ice cream
4. Caffeine
Too much caffeine worsens:
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Anxiety
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Cramps
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Breast tenderness
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Sleep quality
Reduce coffee and energy drinks.
5. Fried Foods
These worsen inflammation.
Examples:
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Fried chicken
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Puff-puff
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Fries
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Chin chin
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Fried plantain (excessively)
🍲 Period-Friendly Meal Ideas (Simple & Nigerian)
Breakfast
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Oatmeal + banana + groundnuts
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Boiled eggs + whole-grain bread + fruit
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Pap with milk + moi moi
Lunch
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Jollof rice + grilled fish + vegetables
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Sweet potato + beans
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Stir-fried vegetables + chicken
Dinner
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Vegetable soup + swallow
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Brown rice + turkey stew
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Plantain porridge + spinach
🌿 Natural Remedies That Help During Menstruation
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Ginger tea (reduces cramps)
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Turmeric tea (reduces inflammation)
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Warm water bottle on abdomen
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Light stretching or walking
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Adequate sleep
💡 Key Takeaways
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Eat iron-rich and anti-inflammatory foods
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Avoid sugar, caffeine, and processed foods
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Stay hydrated
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Support your hormones with protein, fibre, and healthy fats
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Simple dietary choices can reduce cramps, mood swings, and fatigue
