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Physiological and hormonal changes during menstruation can cause physical and emotional changes. A balanced diet plays an important role in managing these changes. It is possible to ease cramps, lift your mood, and support your body throughout your monthly cycle with a balanced diet. A balanced diet makes periods easier and healthier.
Benefits: Prevents fatigue and weakness caused by iron loss.
Benefits: Relaxes uterine muscles and eases cramps.
Examples: Yogurt, cheese, sesame seeds
Benefits: Reduces pain and stabilizes mood.
Examples: Bananas, pumpkin seeds, brown rice
Benefits: Anti-inflammatory, reduces menstrual pain.
Examples: Walnuts, mustard oil, fish
Benefits: Reduces mood swings and irritability.
Examples: Chickpeas, oats, bananas
Certain food items should be restricted or avoided during menstruation for heathy periods
Why Avoid: Causes bloating and discomfort.
Examples: Chips, papad, processed snacks
Why Avoid: Triggers mood swings and energy crashes.
Examples: Sweets, candies, sugary drinks
Why Avoid: Increases anxiety and headaches.
Examples: Coffee, energy drinks, cola
Why Avoid: Can worsen cramps and indigestion.
Examples: Pakodas, bhature, samosas
Oats with flaxseeds and almonds, herbal tea
Spinach dal, brown rice, chapati
Poha with peanuts, amla juice
Chickpeas with brown rice, beetroot salad
Multigrain paratha, mint tea
Rajma with quinoa, cabbage salad
| Meal Time | Day 1 to 3 Focus on reducing pain and fatigue |
Day 4 to 5 Focus on restoring energy levels |
Day 6 to 7 Focus on filling nutrient deficiency |
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| Breakfast |
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| Mid-Morning Snack |
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| Lunch |
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| Evening Snack |
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| Dinner |
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