What to Eat During Your Period: Fish, Leafy Greens, Yogurt, and More

7. Turmeric

Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient. A 2015 study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms.

8. Dark chocolate

A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.

A 2010 studyTrusted Source found that magnesium reduced the severity of PMS symptoms. According to a 2015 studyTrusted Source, people with magnesium deficiencies were more likely to have severe PMS symptoms.

9. Nuts

Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. If you don’t want to eat nuts on their own, try nut butters or nut-based milks or add these ingredients to smoothies.

10. Flaxseed oil

Every 15 milliliters of flaxseed oil contains 7,195 milligrams of omega-3 fatty acids. For perspective, the Office of Dietary Supplements says you need only about 1,100 to 1,600 milligrams of omega-3s per day.

A small study found that consuming flaxseed oil soothed constipation, a common symptom of menstruation. However, more research is needed to show how flaxseed oil can improve digestive health.

11. Quinoa

Quinoa is rich in nutrients such as iron, protein, and magnesium. It’s also gluten-free, so it’s a great food for those with celiac disease. Plus, it has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it.

12. Lentils and beans

Lentils and beans are rich in protein, so they’re good meat replacements for vegans and vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low.

13. Yogurt

Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections.

Yogurt is also rich in magnesium and other essential nutrients, like calcium.

14. Tofu

A popular source of protein for vegetarians and vegans, tofu is made from soybeans. It’s rich in iron, magnesium, and calcium.

15. Peppermint tea

A 2016 study suggests that peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea.

16. Kombucha

Yogurt isn’t the only probiotic-rich food with yeast-fighting benefits. If you’re avoiding dairy, kombucha tea is a great fermented food that’s more widely available than ever before. Try to avoid kombucha drinks that contain too much sugar.