What Should You Eat To Help Ease Your Period Symptoms?

Cramps that make you cancel plans, bloating that has you questioning your wardrobe, and mood swings that come out of nowhere — you’ve been there. PMS and period symptoms can feel like a surprise attack every month, but the good news is that your plate might hold more power than you think.

While no snack will work magic, certain foods can help you feel a little more human during your period. And if you’re already reaching for heating pads and salty carbs, there’s no shame in calling for support from supplements like FLO to target your most frustrating symptoms.

But besides supplements and time, are there foods you can eat to help you manage your period? This article will break it down.

What Are the Best Foods To Support Your Period?

There’s lots of food out there, but not all of it is worth your time when PMS hits. That said, these ones have got your back, whether you’re dealing with cramps, restlessness, or just feeling a little off:

Leafy Greens

When you’re feeling extra drained during your period, iron might be part of the story. Your body loses some of it while you bleed, and that dip can leave you feeling sluggish or even a little out of it. 

Leafy greens like spinach, kale, or arugula are a solid way to get that iron back in the mix, and they’re also full of magnesium, which supports muscle function. You don’t need to eat a salad the size of your head — just toss a handful into eggs, pasta, or a smoothie and call it a day.

Bananas

There’s a reason bananas show up in every “feel better” food list. They’re packed with potassium, which helps your body manage bloating and fluid balance, both of which can feel seriously off during your cycle. They also contain vitamin B6, which plays a role in supporting your mood. 

Bananas are an easy, no-prep snack that can help with puffiness and “hangry” moments of emotional eating. They’re especially tasty with peanut butter when you want something satisfying but not too heavy.

Fatty Fish

If you eat fish, your period is an ideal time to work in some salmon, sardines, or mackerel. These kinds of fish are rich in omega-3 fatty acids, which are healthy fats that support everything from brain function to calmness. 

When your hormones are all over the place, giving your brain a little love through your diet can help you feel more centered. Even if you’re not cooking dinner from scratch, you can grab pre-cooked salmon or canned fish and add it to toast, salads, or rice bowls. Low effort, high reward!

Dark Chocolate

Yes, really. Dark chocolate — the real stuff, not the candy bar with a cartoon on it — is a sneaky source of magnesium and iron, which can support your mood and energy levels. 

If your period cravings scream “sugar and salt, now,” reaching for chocolate with a high cacao percentage is one way to meet yourself halfway. A square or two after lunch or dinner can hit the spot and assist your body..

Lentils and Chickpeas

These little guys are your quiet, dependable friends. Full of iron, fiber, and plant-based protein, lentils and chickpeas help support energy and digestion, which can both feel off during your cycle. 

Additionally, they’re super filling, which is nice when your hunger feels endless. Add them to soups, stews, or roast chickpeas for a crunchy snack. After all, anything that helps with bloating and keeps you full is a win-win.

Yogurt and Probiotic Alternatives

If dairy works for you, yogurt can be a great pick during your period. It’s full of calcium and probiotics, which support muscle function and digestion.

Opt for unsweetened varieties when you can, and add your own fruit or drizzle of honey. If you’re dairy-free, there are plenty of non-dairy probiotic yogurts out there that get the job done just as well.

Oats

Oats are comforting, versatile, and surprisingly nutrient-dense. They’re full of complex carbs and B vitamins that can help you feel more energized and a little less irritable. Plus, fiber keeps things moving in your gut. 

Make a cozy bowl of oatmeal, try overnight oats if mornings are chaotic, or bake them into snack bars. They’re the ultimate blank canvas — easy to dress up, always satisfying, and never fussy.

Eat Your Way To Feeling Better

You don’t need to overhaul your whole routine to feel a little more like yourself during your period. Small, consistent choices can start to make a big difference. 

Everyone’s body is different, so if your symptoms feel especially intense or totally unpredictable, it’s always worth chatting with your doctor. But remember, supporting your cycle isn’t about perfection — it’s about giving your body what it needs, when it needs it most.