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I’ll be honest with you.
I don’t believe there are “forbidden foods” during your menstrual phase.
If you spend enough time online, you’ll probably find someone telling you to avoid sugar completely, never eat chocolate, or cut out all carbs. Personally, I don’t think healthy eating has to be that rigid.
Instead, I’ve noticed that some foods simply make me feel better than others during my period.
Here are a few foods I try not to rely on too heavily—and what I usually choose instead.
Do You Really Need to Avoid Certain Foods?
Not necessarily.
Every woman is different, and what works for me may not work exactly the same for you.
Rather than creating a long list of foods you’re “not allowed” to eat, I think it’s more helpful to pay attention to how different foods make you feel.
That’s been a much healthier approach for me.
If you’re curious about what has worked for me, here are the foods I enjoy eating during my period.
1. Highly Processed Foods
Fast food and heavily processed snacks are convenient, but if I eat too much of them during my period, I often feel sluggish afterward.
What I Eat Instead
Simple homemade meals like oatmeal, Greek yogurt with berries, or roasted sweet potatoes leave me feeling much more satisfied.
2. Too Much Added Sugar
Have you ever noticed that the harder you try not to eat chocolate… the more you think about it?
I certainly have.
That’s one of the reasons I stopped calling foods “good” and “bad.”
Now, sugar, this doesn’t mean you can never enjoy dessert.
It simply means I try not to build my entire day around sugary snacks.
I’ve found that balancing something sweet with foods that keep me full works much better for me.
What I Eat Instead
Dark chocolate, fruit, or Greek yogurt with honey usually satisfies my sweet tooth.
If you’re wondering whether chocolate can actually fit into a healthy lifestyle, you might enjoy my article about whether dark chocolate can support your weight-loss journey.
3. Very Salty Foods
Highly salted foods sometimes leave me feeling even more bloated.
When that happens, I simply try to choose fresher meals for a day or two.
What I Eat Instead
Fresh vegetables, homemade soups, roasted potatoes, and fruit.
4. Too Much Caffeine
Do you ever feel like one cup of coffee is exactly what you need… but the second one leaves you feeling worse?
That doesn’t happen every month for me, but when it does, I’ve learned to listen instead of forcing another cup.
In fact, I still enjoy my morning coffee.
I just pay attention to how my body feels.
Some days, one cup feels perfect.
Other days, I naturally reach for herbal tea instead.
What I Drink Instead
Herbal tea, water with lemon, or fruit-infused water.
5. Alcohol
If I’m already feeling tired or uncomfortable, alcohol usually doesn’t make me feel any better.
That’s simply something I’ve noticed over time.
What I Choose Instead
Sparkling water with fresh fruit, herbal tea, or simply plenty of water throughout the day.
What Has Helped Me Most
The biggest change wasn’t removing foods.
It was removing guilt.
Once I stopped thinking in terms of “good” and “bad” foods, it became much easier to make healthier choices naturally.
Funny enough, I started enjoying healthy meals even more because they felt like a choice—not a punishment.
Here are my favorite breakfast ideas during my period that I actually enjoy cooking, even when I have my period.
Frequently Asked Questions About Foods to Avoid During Your Period
What are the best easy menstrual phase recipes?
The best recipes are often the simplest ones. I personally enjoy Greek yogurt with berries, oatmeal with banana, vegetable omelets, smoothies, salmon with roasted sweet potatoes, and homemade soups because they’re easy to prepare and leave me feeling satisfied.
What should I eat when I don’t feel like cooking during my period?
Honey, I’ve had those days too. When I don’t feel like cooking, I usually reach for Greek yogurt with fruit, overnight oats, a smoothie, or leftovers from the night before. Healthy eating doesn’t have to mean spending an hour in the kitchen.
Is it okay to eat chocolate during my period?
Absolutely. I don’t believe chocolate is something you need to avoid completely. Sometimes a little dark chocolate can satisfy a craving and make healthy eating feel much more sustainable. The key is balance rather than perfection.
Why do I crave comfort food during my period?
Many women notice stronger cravings during their menstrual phase. For me, warm meals like oatmeal, soup, or roasted sweet potatoes often satisfy those cravings while still helping me feel energized.
Can I meal prep recipes for the menstrual phase?
Yes! In fact, I think meal prepping makes life much easier. Overnight oats, lentil soup, chia pudding, roasted vegetables, and cooked salmon can all be prepared ahead of time so you don’t have to cook when your energy is low.
Do menstrual phase recipes have to be complicated?
Not at all. Some of my favorite meals only take five to fifteen minutes to prepare. Simple ingredients, balanced meals, and listening to your body have worked much better for me than trying to cook elaborate recipes every day.
Final Thoughts
Honey, healthy eating during your menstrual phase doesn’t have to be perfect.
Most days, I simply try to eat foods that leave me feeling energized, comfortable, and satisfied.
If I want a little chocolate?
Sometimes I enjoy it.
If I want a warm bowl of oatmeal?
Even better.
Your body isn’t asking for perfection.
It’s asking you to listen.
April D. Long
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