Bloating, cramps, fatigue, mood swings—menstruation often comes with its fair share of discomfort. In fact, nearly 84% of women report feeling some sort of physical discomfort during their period (cramps, breast tenderness, pain in the stomach or lower back, etc.). In short, you’re far from alone in this situation. The good news is that you can take action to make yourself more comfortable while menstruating, and what you put on your plate is part of the solution!
Find out how to adapt your diet during your period to relieve menstrual discomfort and promote your daily well-being.
There’s no need to reinvent the wheel. Even small changes to your diet can be beneficial. Here are the nutrients you should be prioritizing in your diet.
Menstruation means blood loss, and therefore a decrease in iron. This often explains the heavy feeling of fatigue that sets in during the first few days of the menstrual cycle. In fact, iron is an essential nutrient for transporting oxygen around the body and maintaining the level of energy you need to get through the day.
To add more iron into your diet during your period, try the following:
Your body absorbs iron from plant-based sources better when it’s accompanied by vitamin C.
Foods such as citrus fruits (oranges and grapefruit), kiwis, peppers, and berries are excellent sources of vitamin C that are easy to incorporate into your meals.
During your period, the body produces prostaglandins, substances that help the uterus contract in order to evacuate blood, resulting in the dreaded menstrual cramps. Omega-3 fatty acids have anti-inflammatory properties that help reduce the production of these prostaglandins, significantly reducing the intensity of the pain experienced during the menstrual cycle.
You can find them in foods like:
If fish isn’t your thing, a tablespoon of ground flaxseed in a smoothie or on your yogurt in the morning is an easy way to add omega-3s into your diet!
Magnesium helps the uterine muscles relax, which can reduce muscle contractions and tension. This super-nutrient also plays an essential role in the nervous system, notably in mood, sleep, and stress management, three things that are often disrupted by your period and premenstrual syndrome (PMS).
Foods that are rich in magnesium include:
Talk to your pharmacist, who can recommend a magnesium supplement tailored to your needs.
In addition to strengthening your bones, calcium also plays an important role in regulating muscle contractions, making it a valuable ally in the fight against menstrual cramps. Studies suggest that adequate calcium intake may help reduce PMS symptoms such as irritability, fatigue, and bloating.
To increase your calcium intake during your period, try:
Did you know that vitamin D helps the body absorb calcium? Remember to combine your calcium sources with foods that are rich in vitamin D, such as fatty fish or fortified dairy products, in order to get the full benefits.
Sugar cravings are common during your period, and it’s perfectly understandable, since the body is looking for easy-to-obtain energy. Refined sugars can provide some energy, but the effect only lasts a short while before giving way to fatigue and irritability. Complex carbohydrates (or whole grains), on the other hand, provide a gradual, sustained dose of energy, as well as keeping the digestive system moving to reduce bloating.
Fill up on complex carbohydrates with the following foods:
Starting your day with a bowl of oatmeal topped with banana and chia seeds is a simple and effective way to combine complex carbohydrates, magnesium, and omega-3s in one meal!
Rich in vitamins, minerals, and antioxidants, certain fruits can be very beneficial during your period. Our top picks include the following:
Whether fresh, frozen, or added to a smoothie or bowl of oatmeal, fruit is a simple and delicious way to support your body during your period.
Some foods, even if they seem comforting at the time, can actually make menstrual pain worse. You don’t need to cut them out of your diet entirely, but it’s a good idea to temporarily reduce your consumption of certain things that can make cramps and bloating worse. Here are the main foods to avoid.
Excessive salt consumption promotes water retention and aggravates the swollen feeling that is often already present during your period. It causes the body to retain more fluid to maintain the balance, which can make bloating even more uncomfortable.
For a few days, try not to eat too much of the following foods:
Add interest to your dishes by using fresh herbs, spices, or lemon juice instead of salt. You can boost the flavour while avoiding undesirable effects.
We all know how hard it can be to resist a good cup of coffee in the morning or a glass of wine at the end of a long day. Caffeine and alcohol should be avoided whenever possible during your period, however, for several reasons:
But don’t worry, there’s no need to give them up entirely—just try to find ways of consuming less. We suggest limiting yourself to a single cup of coffee in the morning, and avoiding alcohol on weeknights.
Replace the other cups of coffee you would normally drink throughout the day with chamomile or ginger herbal teas, which are known for their anti-inflammatory properties and soothing effect on the digestive system.
High in refined sugars, saturated fats, and additives, ultra-processed foods increase inflammation, which can intensify cramps and bloating.
While you’re on your period, try to keep the following to a minimum:
Instead, opt for home-cooked meals made with simple, nourishing ingredients.
You don’t have to spend hours toiling over a hot stove to eat well. A veggie stir-fry, homemade soup, grain bowl, or grilled salmon with brown rice and greens are a few excellent and easy-to-prepare options to support your body during your period.
Drinking enough water is just as important as eating a balanced diet during the menstrual cycle. Staying hydrated helps maintain good blood volume, reduce the intensity of cramps and, paradoxically, limit water retention. When the body is well hydrated, it feels less need to store fluids.
Here are a few tips to help you meet your hydration needs and keep comfortable during your period:
Ginger has natural anti-inflammatory and antispasmodic properties. Several studies suggest that it may be just as effective as some common anti-inflammatory drugs when it comes to relieving mild to moderate menstrual pain. Enjoying some fresh ginger tea after a meal is both comforting and therapeutic.
Even if the urge to stay in bed is strong (especially if your period is particularly painful), gentle physical activity can often help relieve menstrual symptoms. Exercise stimulates the production of endorphins, hormones that act as natural painkillers and improve mood. Movement also stimulates blood circulation in the pelvic area, helping to relax muscles and reduce the feeling of heaviness that often comes with your period.
There’s no need for intense training. Instead, opt for gentle activities, such as:
Even 20 to 30 minutes of physical activity a day is enough to bring about a noticeable improvement. On harder days, even just a simple walk around your neighbourhood can do the trick.
The first few days of your period are often the most intense. Give yourself permission to reduce the intensity of your usual workouts and return to them gradually when you feel ready.
If a balanced diet and healthy lifestyle habits during your period aren’t enough to relieve your menstrual pain,talk to someone about it! Intense cramps that don’t respond to the usual methods, heavy bleeding, persistent fatigue, or symptoms that worsen over time deserve special attention. These signs can sometimes indicate an underlying condition, such as endometriosis, which affects around one in ten menstruating women.
Your Brunet-affiliated pharmacist-owner is a valuable and accessible resource who can assess your situation, recommend appropriate solutions, and direct you to the right resources to support your well-being during your period. Don’t let severe menstrual pain become your new normal. You deserve to feel good, every day of the month.
Last updated on April 17, 2026
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