Menstrual Hygiene Day 2025: Here’s how your diet really affects your period

Health benefits of turmeric: Foods like turmeric, ginger, leafy greens, and berries have anti-inflammatory effects that soothe cramps. Limit caffeine, alcohol, and processed foods as they may worsen pain and bloating (Image: Canva)

Do you often focus on medication and lifestyle when dealing with period problems, but forget that your food choices matter too. While exercise and pain relief play their parts, your diet can make a lot of difference.

Your body’s hormone production is tied to your nutritional intake, says Dr Tripti Raheja, Lead Consultant, Obstetrics & Gynaecology at the CK Birla Hospital, Delhi. “A balanced diet helps regulate cycles, ease pain, and even improve mood,” she says.

Whether you're struggling with PMS, PCOS, or just want a smoother month, smart dietary choices can make all the difference.

Also read | Menstrual Hygiene Day 2025: From infections to prevention, here’s what every girl needs for healthy periods

Missing periods or unusually heavy flows are sometimes brushed off as bad luck, but in reality, they could be linked to your eating habits. “Skipping meals or following extreme diets may reduce the body’s ability to produce crucial reproductive hormones. On the other hand, a lack of nutrients like iron or omega-3s may worsen symptoms like fatigue and cramping. Even inflammation caused by processed foods or excess sugar can intensify pain and bloat,” says Dr Raheja.

Paying attention to what you eat, especially in the lead-up to your period, could mean less discomfort and better health.

Dr Raheja shares 6 diet tips:

• Cycle regularity: Hormonal stability hinges on consistent, nutrient-rich meals. Whole foods, think fruits, vegetables, whole grains, and proteins, help ensure timely ovulation. Avoid crash diets or long gaps between meals as they may cause your period to skip altogether.

• Period flow and duration: Menstruation leads to iron loss, making iron-rich foods essential. Include red meat, lentils, spinach, and iron-fortified cereals. To reduce heavy flows, incorporate anti-inflammatory omega-3s from fish, flaxseeds, and walnuts.

• Managing period pain: Foods like turmeric, ginger, leafy greens, and berries have anti-inflammatory effects that soothe cramps. Limit caffeine, alcohol, and processed foods as they may worsen pain and bloating.

• Controlling PMS symptoms: Mood swings and cravings are often due to fluctuating blood sugar. Complex carbs like oats and sweet potatoes help. “Vitamin B6 and magnesium are also key. These are found in bananas, nuts, and whole grains, they ease irritability and anxiety,” advises Dr Raheja.

• Weight and hormonal balance: Being underweight or overweight disrupts estrojan levels, causing irregular periods. Diets high in trans fats or refined sugars can also worsen insulin resistance, a concern for many with PCOS.

• PCOS and dietary support: A low GI diet rich in fibre and protein, think legumes, eggs, and leafy greens, can help regulate cycles and manage PCOS symptoms. Avoid white bread and sugary drinks to stabilise insulin and hormone levels.