Foods Should Eat During Periods and Foods that you Should Skip

Every woman of reproductive age menstruate. Some women experience cramps, discomfort, indigestion, bloating and body ache before and during periods. All these symptoms make period time tough. Also, many females experience irresistible craving and mood swings making their condition worse.

Foods Should Eat During Periods

But do you know by taking right food during periods time and managing your diet you can easily combat unwanted symptoms?

during the period

In this article, we will discuss the good foods to be included and bad food that you should skip during the period.

Good Foods to be Included in Diet During Periods

Menstruation Diet

1.Eat Foods Low in Glycemic Index

Include complex carbohydrates in your diet. It is always advised to eat whole grains, vegetables, and fruits in your diet during periods. Fructose your body derives from fruits will subside your craving for sugar. Add plums, pears, cucumber, corn, carrots, artichokes, apricots and oranges to your diet.

Eat Foods Low in Glycemic Index

2. Take Calcium Rich Food

Women body needs more calcium. Calcium promotes proper contraction of muscles. In general, that recommended daily dose of calcium required by the body is 1,200 mg. Vitamin D and calcium reduces PMS. They relax muscles, ease stomach ache and body pains. To get calcium and vitamin A add dairy products to your diet.

Take Calcium Rich Food

Drink a glass of warm milk during periods or have a bowl of yogurt. Yogurt is rich in probiotics also promotes digestion and is easy to digest. In case you are lactose intolerant add other calcium rich sources to your diets such as sesame seeds, soya, nuts and green leafy vegetables.

3.Include Foods Rich in Protein

Proteins checks the level of blood sugar and also subsides the cravings for sugar. Add protein-rich foods such as tofu, pulses, lentils, boiled eggs, cottage cheese to your diet. But stay away from legumes such as kidney beans, black eyes peas, and chickpeas. Also, avoid chicken and fish made in spicy curries.

Include Foods Rich in Protein

4.Foods Rich in Potassium and Magnesium

Both are micronutrients and are required in very small amount in by our body. But they reduce bloating and cramps. In foods, they are present in bananas, sweet potato, avocados, tofu and pumpkin seeds.

5.Vitamin Rich Foods

Include foods rich in vitamin B6 as they alleviate indigestion and manages mood swings. Vitamin B6 is present in tomatoes, corn, broccoli and fortified cereals. Also eat foods rich in vitamin C and E. Both the foods mainatins females health and reduces PMS. Vitamin C is present in citrus fruits, green leafy vegetables and sprouts, Vitamin E is present in nuts, seeds, peanuts, sunflowers seeds, and cereals.

Vitamin Rich Foods

Besides including good foods you also need to drink lots of water and avoid some food. The list of foods to be avoided during menstruation is below.

Foods to Avoid During Periods

Foods to Avoid During Periods

1. Reduce Intake of Salt

Salt causes water retention and stomach bloating. So, it is advised that you should reduce the intake of salt in diet,

2. Avoid Caffeine

caffeine increase the level of stomach acid. It causes bloating and indigestion so better avoids it.

3. Processed Foods

Stay away from pasta, chips and other processed food.

4. Avoid Fatty and Sugary Food

During periods make sure to eat small meals at small intervals and make sure you chew your food properly.