10 Plant-Based Foods to Eat During Your Period

When “that time of the month” comes around, it often brings unpleasant symptoms like bloating, gastrointestinal distress and mood changes. However, life doesn’t stop because you have your period. Can eating the right plant-based foods help you find relief?

The scientific evidence suggests yes. Avoiding certain foods during your period and gravitating toward those with nutrient profiles that support you during this time can ease symptom severity. Here are 10 of the best plant-based foods to eat during your period in forms that are easy to add to your diet.

Foods to Eat and Avoid During Your Period

It’s as helpful to know what you shouldn’t eat during your period as what you should. Certain ingredients can wreak havoc on your body’s systems—especially when they’re already under stress. Eat the following only in moderation in the days leading up to and during your period:

• Salt: Salty foods draw water into your body’s tissues, increasing bloating.
• Alcohol: Alcohol directly affects levels of certain neurotransmitters, which affect your hormones.
• Sugar and white flour: These are good to avoid in general as they spike your blood sugar, leading to crashes and increasing cravings.
• High-fat foods: These take longer to digest, increasing gastrointestinal distress.

The best foods to choose are plant-based foods resembling their natural forms. These contain high levels of specific nutrients that help calm the hormonal storm you experience during your period.

Enjoy These 10 Plant-Based Foods While You’re on Your Period

As much as you want to stick to natural foods, you also need to marry convenience. After all, it’s natural for your energy levels to decrease. Here are 10 of the best plant-based foods to eat during your period in easy-to-serve forms to ease your menstrual symptoms.

Ocean Ranch Organic Smoked Chili & Lime Pepitas

Pepitas are pumpkin seeds, and this organic smoked chili and lime option eases your urge for a “salty” snack that contains relatively little sodium. You can pop these in your mouth by the handful or sprinkle them on salads.

Seeds are good to eat during your period as they’re high in lignans—substances that affect female hormones. Pepitas in particular may stimulate progesterone, supporting healthy levels to help you shed your uterine lining.

Courtesy of Ocean Ranch

The Pecan Nation Cinnamon Pecans

Nuts are an incredible source of some of the best nutrients to support your mental health and well-being during your period. Magnesium, selenium, and zinc promote positive neurotransmitter health, helping you avoid deficiencies that can make monthly mood swings more severe.

Pecans are the highest in antioxidants of any nut. Cinnamon is good for stabilizing your blood sugar and preventing mood swings that stem from feeling “hangry.”

Courtesy of Pecan Nation

Seapoint Farms Mighty Lil’ Lentils

Lentils are another rich source of mood-boosting minerals. They also contain high levels of fiber, which can help ease some gastrointestinal distress during this time of the month—especially if you’re prone to diarrhea.

Fiber draws moisture into your large intestine, making the go easier. However, it also bulks up your stool, keeping things solid if you tend to loosen up around your period.

Courtesy of Seapoint Farms

Santa Barbara Chocolate Organic Dark Chocolate with Coconut Palm Sugar

You probably crave it anyway—go ahead and indulge in your urge for chocolate. The dark kind is high in magnesium, which improves your mood. It also relaxes your muscles, potentially easing cramping from uterine contractions. Although it can be bitter, the coconut palm sugar in these treats adds a touch of sweetness without spiking your glycemic index as much as the plain white variety.

Courtesy of Santa Barbara Chocolate

Taylor Farms Thai Chili Mango Salad Kit

Dark, leafy greens are a must during your period, as they contain folate and iron to replace what you lose as you shed your uterine lining. However, making a salad from scratch can seem far too tedious. Instead, opt for a kit. This combination of sweet and spicy is a step above your typical iceberg.

Courtesy of Taylor Farms

Karen’s Naturals Just Bananas

Bananas are an excellent source of potassium—another mineral that relaxes your muscles and counteracts the adverse effects of sodium to reduce bloating. Their high vitamin B6 content also helps you flush excess water.

Courtesy of Karen's Naturals

Trader Joe’s Organic Chunky Homestyle Guacamole

Avocados are great for your period because they’re high in vitamin E—a nutrient your body needs to keep your muscles, skin, and connective tissue pliable. Vitamin E may improve the consistency of your uterine lining, making it easier to pass.

Courtesy of Trader Joes

Bob’s Red Mill Organic Regular Rolled Oats

Oats are a rich source of fiber, magnesium, and potassium. They also make a quick, hearty breakfast on period days. Bob’s Red Mill is an employee-owned company you can feel good about supporting.

Courtesy of Bob's Red Mill

Fillo’s Cuban Black Bean Sofrito

Black beans have oodles of thiamine—a nutrient that may ease period pain. Thiamine may also help fight migraines when combined with magnesium. This shelf-stable pouch is ready-to-eat cold or microwaved for a warm lunch.

Courtesy of Fillo's

This Chick Is Raw Organic Raw Coconut Milk Kefir

Your beverage choices also matter. You might have go-to herb teas during your period, but this kefir is a welcome addition to nearly any repertoire. Each bottle contains loads of probiotics to nurture your gut health and help prevent runny stools. Drink it solo or use it to mix up a smoothie.

Courtesy of This Chick Is Raw