If your period feels like a monthly struggle—whether it’s irregular cycles, painful cramps, intense cravings, or mood swings—you’re not alone. Many women deal with frustrating period symptoms without realizing that what they eat every day can play a big role in how they feel throughout their cycle.
Your body relies on key nutrients to keep hormones balanced, support a smooth menstrual cycle, and reduce discomfort. When certain nutrients are lacking, or when blood sugar and inflammation aren’t well managed, it can contribute to period problems like:
Heavy or painful periods
Bloating and digestive issues
Mood swings and irritability
Fatigue and low energy
Cycle irregularities
The good news? Small, intentional shifts in how you nourish your body can help regulate your cycle, ease symptoms, and support overall hormone health. Let’s dive into how your eating habits can help you have a better period—one that feels more predictable, less painful, and easier to manage.
1. Blood Sugar Balance & Hormone Health
Keeping your blood sugar steady throughout the day is foundational to supporting hormone balance and can improve symptoms like mood swings, cravings, and cycle irregularities. When energy levels fluctuate too much between meals, it can put extra stress on the body and affect ovulation, PMS, and even period pain.
How to support steady energy and hormone balance:
Eat breakfast within an hour of waking and before or with any caffeine
Include protein, fiber, and healthy fats at meals and snacks to help keep energy levels stable.
Tune into your hunger cues and eat meals at regular intervals to avoid dips in energy.
Pair carbohydrates with protein or fats (like adding an egg to toast or pairing fruit with greek yogurt) to support a balanced release of energy.
2. Nutrients That Support a Healthy Cycle
Your body needs specific nutrients to regulate hormones, promote a regular cycle, and reduce PMS and cramps. If you're not getting enough of these, your period might feel more challenging.
Tip: aim to get these nutrients from food before adding supplements. Not all supplements are tolerated well or necessary for everyone. Taking supplements can also create imbalances between other nutrients so we need to be very intentional about it. Consult your healthcare provider prior to starting any new supplements.
Key nutrients for a healthy cycle:
Magnesium (avocados, dark chocolate, nuts, seeds) – Can help with muscle relaxation and ease period cramps.
Iron (beef, dark meat poultry, organ meats) – Supports energy levels, especially for those with heavier periods.
Omega-3s (salmon, walnuts, chia seeds) – May help with period discomfort and reducing inflammation.
Vitamin B6 (chicken, bananas, potatoes, sunflower seeds) – Can support mood balance and reduce PMS symptoms.
How to include them in your day:
Add a variety of colorful vegetables, animal proteins, and whole grains to meals.
Include foods rich in iron, especially during and after your period, to replenish what’s lost.
Enjoy sources of omega-3s a few times a week to support overall inflammation.
3. Reducing Inflammation to Ease Period Pain
Certain habits can contribute to increased inflammation in the body, which may make period cramps feel more intense. Including more nourishing, anti-inflammatory foods in your routine can help support a more comfortable cycle.
Ways to support a balanced inflammation response:
Include foods rich in omega-3s (like salmon, flaxseeds, and walnuts), which have been shown to support menstrual comfort.
Enjoy colorful fruits and vegetables, which contain antioxidants that help the body recover from everyday stressors.
Add herbs and spices like turmeric and ginger, which may help with bloating and period discomfort.
4. Supporting Digestion for Hormone Balance
Your gut health plays a role in how well your body processes and eliminates hormones like estrogen. If digestion is slow or out of balance, it may contribute to bloating, constipation, cycle irregularities, or more intense PMS symptoms.
How to support digestion for hormone balance:
Include fiber-rich foods like vegetables, fruit, and chia seeds to support regular digestion.
Add fermented foods like yogurt, kefir, or kimchi to help maintain gut health.
Drink plenty of water to support digestion and help with bloating.
Ensure you’re having a bowel movement once per day minimum to support hormone balance.
Take Control of Your Menstrual Health with Nutrition
Your menstrual cycle is a reflection of your overall health, and small changes in how you nourish your body can make a big difference in how you feel throughout the month.
If you’re looking for personalized support to improve your cycle, ease period symptoms, and feel more balanced, I’d love to help!
Let’s work together to create a nutrition plan that supports your hormones and helps you feel your best. Click HERE to book a consultation and start feeling more in sync with your cycle today!