Cravings and foods to avoid:
During your luteal phase (the run up to your period), you may crave certain foods you like more, crave different types of food. This is normal and you should not feel guilty about giving in to cravings if you are doing so in a balanced way. You might crave chocolate or salty snacks like crisps or pretzels. This could be because research suggests you burn around 100 to 300 calories more on the lead up to your period. However, it is important to be mindful of how much of these foods you are eating because eating too much of them – particularly sugar and processed foods can make symptoms like stomach cramp and PMS (pre-menstrual syndrome) worse. Research also suggests that too much caffeine (think coffee and energy drinks) can also make some of these symptoms worse.
It is also important to note that you might gain weight while you are ovulating (this might be up to 5 pounds) and also when you are on your period. This is nothing to be ashamed or worried about and is caused by your hormones and your body retaining water. It is normal to feel a bit bloated during your period. It can help to drink peppermint tea to ease bloating and wear clothes that are a bit looser so that you are comfortable.
What to eat:
It is important to eat with balance and eat plenty of fruit and vegetables. Fruit has been shown in studies to reduce feelings on PMS. You may feel that you crave iron rich meats or leafy green more in the days before your period starts or the first few days. This is your body asking for nutrition to get through the hard task it has to do every cycle! Eating a good range of unrefined carbs like brown rice and wholemeal grains will help you manage fatigue better. Eating protein from sources like meat, tofu/quorn or beans can help you feel fuller for longer and regulate your blood sugar/feelings of nausea. Eating healthy fats such as from avocado or oily fish can help with hormonal regulation.
Some people find that their stomach is more sensitive during their periods; they can have reactions to dairy or can be nauseous for the first few days of their period and feel like they do not want to eat much. Natural remedies with ginger and peppermint can be helpful at managing this. Hardboiled sweets and herbal teas and quick and easy ways to take these. It can be good to have simple foods such as chicken, rice and vegetables together because these are easy to digest and likely won’t bloat you. As much as you are craving a McDonalds or a takeaway for your mood or feelings of depletion, it probably won’t make you feel better for very long!
It is important to prioritise drinking water. Studies have shown that increasing water intake during your period can help with symptoms, particularly pain management. Herbal tea and diluting juice count towards your water intake, too.