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5 Foods to Eat While on your Period

  • 3 min read

It is hard to predict how every woman will feel on their period but, for many women, their periods are accompanied by cramping, back pains, headaches, and other unwanted symptoms. Today, Sol Nutrition unfolds the top 5 foods that you should eat while on your period. 

If you track your cycle and know that your period is right around the corner, adjusting your diet during that time of the month can help alleviate some of the deadly PMS symptoms that come with your period. 


Fish and seafood 

Tuna, salmon, and oysters are all rich sources of omega-3 fatty acids. Omega-3 fatty acids are known for their antioxidant and anti-inflammatory properties, which help the uterus relax and fight off cramping. These Nutrients may reduce the inflammation in the body and help with tackling period pains. Consider making yourself a plate of grilled salmon for dinner paired with some nice leafy greens. 

Dark Chocolate 

Dark chocolate is a great source of magnesium and iron. It is also very tasty. Eating enough iron can help with preventing iron deficiencies. While a woman is menstruating, iron levels significantly drop as a person loses blood, and this can also cause people with anemia to have very heavy periods. In addition to iron, dark chocolate provides a great boost of magnesium. According to a study done in 2015 by the National Library of Medicine, individuals with deficient magnesium levels were more likely to experience severe PMS symptoms. It is still important to note that dark chocolate contains sugar and caffeine. Try to stick to a bar of plain dark chocolate and remember to eat in moderation. 


We tend to retain more water while on our periods, which can be the reason behind the bloating that comes along with PMS. Bananas are great sources of potassium. Potassium helps with restoring the natural fluid balance in our bodies. Additionally, bananas are also a great source of fiber, which can help with digestion. 


Nuts, like walnuts, pecans, and almonds are all rich in omega-3 fatty acids and protein. Nuts are a great snack while you are on your period and they are also filling. Because nuts are also packed with magnesium, they can help with regulating the nervous system and decrease levels of cortisol, which help with mood changes that typically take place during your period. If you don't like to eat nuts on their own, you can try to add them to a smoothie. 


Although you cannot eat water, it is essential to drink water for your health, especially during your menstruation. It can reduce headaches and it can also stop you from retaining water and reduce bloating. If you are not a fan of water, you can try adding an orange or a lemon slice to your glass of water to improve the taste. 

What supplements you should take while on your period. 

Sol Nutritions Ease the Flow supplement is a great supplement to pair with your diet during your time of the month. Ease the Flow will help reduce the common side effects of your monthly menstruation such as; breast discomfort, mood swings, headaches, hormonal acne, cramps, and bloating. This supplement also pairs well with Sol Nutrition's Monthly Mood. This herbal supplement promotes hormone balance and encourages quality sleep and a peaceful mood. 


There is an immense amount of delicious foods to eat while on your period to help you with PMS. The foods listed above will help you regain what is lost during your menstruation. Choose natural unprocessed foods when possible and remember to drink plenty of water. Click here to view the top 5 foods you should avoid while on your period.

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