What not to eat on your period?
Short answer: Avoid high-sodium processed foods, excessive sugar, and too much caffeine or alcohol because they can increase bloating, water retention, and cramps. Limit fried and high-trans-fat foods and minimize refined carbohydrates, which can worsen inflammation and mood swings.
Explanation
During menstruation, hormonal shifts (notably prostaglandins and fluctuating estrogen/progesterone) influence fluid balance, pain sensitivity, and blood sugar regulation. High-sodium and heavily processed foods promote water retention and bloating. Excess sugar and refined carbs cause rapid blood sugar swings and can increase inflammatory markers, exacerbating cramps and low mood. Caffeine may tighten blood vessels and increase perceived breast tenderness or anxiety in some people, while alcohol can dehydrate and disturb sleep, worsening fatigue and cramping. Trans fats and excessive saturated fats are associated with higher systemic inflammation and may intensify menstrual pain for some individuals.
Tips
- Choose whole, minimally processed foods (vegetables, lean protein, whole grains) to stabilize blood sugar and reduce inflammation.
- Limit salty snacks and ready-made meals to reduce bloating and water retention.
- Cut back on sugary drinks, sweets, and white bread to avoid energy crashes and mood swings.
- Moderate caffeine and alcohol intake; replace with water, herbal tea, or electrolyte drinks if needed.
- Include anti-inflammatory options (omega-3 rich fish, nuts, leafy greens) and stay hydrated to help reduce cramps.
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