Diet & Periods

When you know that eating well has a direct impact on your menstrual cycle, it seemed essential to us at Loulou to take a closer look at this topic. We already know that eating disorders and certain eating behaviors (like bulimia and anorexia) can affect your period, especially its regularity. But what about your diet? Which foods should you focus on during your period? And on the flip side, which foods are best avoided? Is it necessary to follow a specific diet? Our hormones are working overtime during our period, so it’s no surprise if you find yourself craving certain things. Menstruation is a very specific time in the menstrual and hormonal cycle. Between cravings and cramps, making the right food choices is important. To avoid bloating, fatigue, and pain, there are certain habits you should keep in mind. Let’s take a closer look at the interesting relationship between diet and your period. Let’s bust some common myths together. Stop feeling guilty about that piece of chocolate and put together a healthy, delicious plate so you can have a more peaceful period!

Before we go any further, let’s do a quick health check. During your period, various symptoms can occur: headaches, acne, bloating, water retention, digestive issues, lower abdominal pain, or even extreme fatigue. To some extent, your diet can help reduce these symptoms and make these challenging days a bit easier.

Your body will thank you for foods rich in certain nutrients it lacks during this part of your cycle. Foods high in specific vitamins can help fight fatigue, and iron-rich foods can help make up for deficiencies, for example.

Eating to address a deficiency is important, but that’s not all. Let’s not forget that food is, above all, a source of pleasure and life. So listen to your body, adapt, and take care of yourself by preparing delicious meals.

Saturated fats are bad during your period. Foods that are too rich, greasy, or sugary aren’t good during menstruation. Highly processed, salty, or sweet foods should be avoided.

Craving a treat? It’s always better to make your own snack, treat, or homemade cookies. They taste great and are much healthier than store-bought ones. Go for recipes using yogurt, applesauce, or oats (easy to find on social media). You’ll enjoy yourself without the guilt.

Super greasy foods (fast food, deli meats, fries) should be avoided during this time of your cycle, as they can increase the risk of acne.

Alcohol should also be avoided. Alcohol is dehydrating by nature and also tends to deplete magnesium, which we need.

Carbonated drinks aren’t recommended either, as they can increase bloating.

At the top of the list—and this is great news—is chocolate. Not only is it rich in magnesium (which helps with migraines and cramps), but chocolate, especially dark chocolate, is the ultimate comfort food.
By boosting serotonin levels, dark chocolate puts us in a better mood. We feel less irritable and moody. You can also get your magnesium from tuna, spinach, or nuts. These are excellent foods with many benefits.

Instead of unhealthy sugars, go for complex and slow-release carbs that give you energy and real satiety. Lentils, whole grain bread, seeds, chickpea hummus, or oat-based cookies—you’ve got plenty of options.

Remember to get plenty of omega-3s (found in certain fish). Omega-3s help with healthy digestion and promote the creation of anti-inflammatory molecules that can have a positive effect on uterine pain.

Quitting everything overnight can lead to frustration and tension. It’s better to cut back and limit certain foods.

Cut down on the number of cups of coffee, especially for those who are a bit too hooked. The favorite stimulant of many French women should be consumed in moderation to avoid extra tension and stress.

It's also a good idea to ease up on dairy products (cheese and butter). Without cutting them out completely, it's beneficial to limit their intake for a few days. Dairy products lead to the production of prostaglandins (which tend to increase uterine contractions).

Limit red meat, which is fatty and doesn’t help with period problems. Choose fish instead, which is rich in healthy fats and omega-3s.