What to Eat During Periods: Satvic Foods for Relief From Cramps, Bloating, and Fatigue

Back pain, cramps, and cravings can be overwhelming, leaving you searching for the best foods to eat during periods for relief. Foods like leafy greens, fruits rich in fiber and water, nuts, and dark chocolates will make you sit comfortably. These foods ease symptoms like bloating, cramping, and fatigue.

Some homemade drinks like peppermint tea and Satvic Foods' Herbal Immunity Kadha can reduce period cramps at home. If you feel lethargic throughout the day or have a bad headache, avoid certain foods–soft drinks, sugar, caffeine, and salt.

In this Satvic Foods guide, find comfort foods to eat during periods for a relaxing day. Additionally, learn about a proper Indian diet during periods and how to reduce cramps with homemade remedies. First, let's talk about the period symptoms!

What are the Symptoms of Periods 

Bloating, back pain, cramps, fatigue, and headache during periods are some common symptoms of periods. Here is the detail of each symptoms that give you a sleepy day with mood swings:

Headache

Estrogen level drops right before periods take place and lead to painful headaches. When the neck and head are extremely painful, you can try an ice pack, do relaxing exercises, or take medicine if the pain is unbearable. 

Fatigue

One of the most disturbing parts of periods is that they make you lethargic and disturb your sleeping cycle. Sometimes, you might sleep all day and night, and sometimes, you can not sleep properly. It's all because of changes in Estrogen and Progesterone hormones. 

Mood Swings 

The shift in hormones affects your emotions and changes moods in minutes. You may experience anger, irritation, and sometimes a desire to cry hard, but you can handle it all with good food and music!

Abdominal Cramps

Cramps start before periods and last for 1-2 days after periods. Pain in the lower abdomen spreads to the back and thighs. Hot oil massage, warm baths, or heating pads can relieve you quickly!

Bloating 

Hormonal changes, stress or anxiety, and a high sodium intake contribute to bloating. One week before periods, reducing the intake of salty products and avoiding caffeine and alcohol can help. 

Constipation

Fluctuations in Estrogen and Progesterone levels and health conditions like irritable bowel syndrome can cause constipation. Add fiber to your diet, drink more water, and do yoga poses like Cat-Cow and Child's Pose to tackle it. 

What Foods to Avoid During Periods 

Cramps and bloating get hard, and to get instant relief, you may want to know what foods to avoid during periods. Knowing what to avoid is equally important when you know what foods to eat during periods. Here is the list of foods to consider limiting:

Soft Drinks: Often high in sugar and artificial sweeteners, soft drinks can lead to energy crashes and mood swings. They can also contribute to bloating and discomfort. 

Sugary Foods: While it’s tempting to indulge in sweets during periods, excessive sugar intake can cause spikes followed by rapid energy crashes. It worsens mood swings and makes you irritable. Sugar is inflammatory and may increase water retention, leading to abdominal pain. 

Caffeine: Caffeine in coffee, tea, and some sodas can worsen anxiety. It increases nervousness and may intensify menstrual cramps by constricting blood vessels. It can also interfere with your sleep!

Salty Food: High sodium intake leads to water retention, which causes bloating and discomfort. Processed and packaged foods are often high in salt, so it is best to limit them during and before periods. 

Alcohol: Alcohol can worsen fatigue and has been found to potentially increase menstrual flow. Blood loss during periods lowers blood pressure, making you more susceptible to the negative effects of alcohol. 

Spicy Foods: Spicy food with high salt and spices can upset your stomach, leading to diarrhea, nausea, and abdominal pain. It is understood to have cravings, but a little hold for a week can ease your periods. 

Oily Foods: High-fat foods, like fried items, can contribute to inflammation and discomfort in the stomach. They also affect digestion and overall energy levels and worsen periods. 

Dairy Products: Milk and other dairy products can be good for some people, but those with constipation problems should avoid them. Overconsumption can increase inflammation and intensify period pain. 

Fatty Foods: Fatty foods like butter can increase inflammation and discomfort during periods. Opting for other protein sources, like lentils and nuts, can be more beneficial. 

Red Meat: When looking for foods to avoid during periods, mention red meat at the top. Red meat is high in prostaglandins, which can cause severe cramps during periods and may also contribute to inflammation. Instead, you can choose leaner protein options. 

What to Eat During Periods

Dark chocolates, turmeric, and Satvic Foods' Herbal Immunity Kadha can be included at the top of the list of foods to eat during periods. Here is a delightful selection of foods that can be perfect for your period diet and ease period symptoms while providing essential nutrients:

Satvic Foods' Herbal Immunity Kadha 

The first day feels like hell when you do not want to move and can not sit in one place for long. Along with back and stomach pain, you get irritated easily. To soothe this pain and get instant relief, Satvic Foods' Herbal Immunity Kadha can work wonders.

It is made with fennel seeds (saunf), cumin seeds, coriander seeds (ajwain), turmeric, cinnamon stick, dry ginger powder, green cardamom, black cardamom, black pepper, cloves, basil leaves, and mint leaves.  Saunf, ginger, and ajwain can help relieve menstrual pain and heavy bleeding. Fennel, cumin, coriander, and caraway seeds can also improve the immune system and relieve bloating and gas.

Cinnamon, cardamom, and basil in kadhai can tackle those quick mood swings that give stress. Before lunch, heat 200 ml of water, add 1.2 tbsp of Satvic Foods' Herbal Immunity Kadha, and add jaggery, honey, or lemon juice as per taste. Strain the water and enjoy while sitting comfortably on your sofa.

Feel relaxed on the first day of your period with Satvic Foods’ Herbal Immunity Kadha!

Satvic Foods' Cashew Peanut Butter

Peanut butter is packed with magnesium and vitamin E, which help with mood swings and menstrual cramps. Satvic Foods' Cashew Peanut Butter is free from preservatives, sugar, and salt, making it the best choice among available peanut butter.

It includes roasted peanuts, cashews, walnuts, pistachios, pumpkin seeds, and green cardamom. Walnuts are rich in omega-3 fatty acids, which may help with menstrual cramps and inflammation. You can toast it on bread, dip a banana or apple, combine it with dark chocolates, or add it to homemade smoothies for muscle gain. 

Water

Staying hydrated helps fight bloating and those annoying dehydration headaches. Plus, it keeps your energy up. So when thinking about foods to eat during periods, do not forget simple water. 

Dark Chocolates

Rich in magnesium and iron, dark chocolate helps reduce cramps and handle mood swings better than a friend. Its antioxidants also combat inflammation and make it a sweet treat that supports your body. 

Lentils and Beans

Lentils and beans are a powerhouse of nutrition, packed with protein and iron. They replenish the nutrients lost during periods and prevent lethargic symptoms. The high fiber content aids digestion, making them an excellent choice for curing bloating and discomfort. 

Yogurt

Creamy, delicious, and packed with probiotics, yogurt keeps your gut happy during your period. Plus, its calcium content helps relax muscles and ease cramps. Grab a bowl, top it with fruit, and enjoy a snack that's as comforting as it is nutritious.

Ginger

Ginger is a game-changer when it comes to foods to eat during periods. It fights inflammation, soothes cramps, and even helps with nausea. A warm cup of ginger tea is instant comfort. Add it to meals or sip it slowly—your body will thank you!

Turmeric or Turmeric Milk

Turmeric isn't just a pretty yellow spice—it's a powerhouse for period relief! Thanks to its anti-inflammatory magic, it helps ease cramps and discomfort. Stir it into warm milk or toss it into your meals for a cozy, healing boost during your cycle.

Add Satvic Foods’ Golden Milk Masala for enhanced taste and add nutrients of dry fruits like almonds, cashews, and seeds with turmeric. This blend of 20+ ingredients, including saffron, turmeric, seeds, walnuts, and pistachios, can improve sleep and ease cramps. Don't miss the taste during painful days!

Try Satvic Foods’ Golden Milk Masala to add a tablespoon of taste and nutrients.

Leafy Greens

When feeling sluggish, leafy greens like spinach and kale are rich in iron, which helps replenish what you lose during your period. Plus, they're packed with calcium to ease cramps. Toss them into a salad or smoothie for an easy, nutritious boost!

Banana

Banana can rescue from bloating and cramps. Packed with potassium and vitamin B6, bananas help reduce bloating and support a balanced mood. Plus, their natural sweetness is perfect for curbing sugar cravings without the crash. A complete period superfood!

Whole Grains

Whole grains like oats, brown rice, and whole wheat, such as daliya and Khichdi, keep your energy levels steady. They are also full of fiber, which helps with digestion and reduces bloating. When looking for foods to eat during periods, whole grains should definitely make the list. 

Vitamin B6 Rich Foods

Figs, dates, pineapples, grapes, carrots, avocados, potatoes, chickpeas, and green peas are rich in Vitamin B6. According to the National Institute of Health, vitamin B6 could reduce PMS symptoms, including moodiness, anxiety, and bloating during periods. 

Omega-3 Rich Foods

Seeds might not be on your list of tasty delights during periods, but what if you make them tasty? Grab a bowl and mix chia seeds, flaxseeds, walnuts, soybeans, spinach, and sprouts together. Squeeze lemon juice, pinch salt, and chaat masala, and enjoy a tasty delight with Omega-3! Along with nutrients, it will help you maintain your 1000-calorie diet plan.

Foods High in Fiber and Protein

Lentils, nuts, chickpeas, peas, beans, chia seeds, berries, oats, and broccoli are rich in fiber. Fiber can help ease menstrual cramps by lowering estrogen levels in the blood and reducing pain. 

Zinc Rich Foods

Soybeans, peanuts, sweetcorn, spinach, avocado, mushrooms, and dry fruits are rich in zinc. Eating these foods during periods can relieve cramps, pain, and PMS symptoms. Boil sweetcorn with a pinch of salt, or make avocado toast and watch your favorite show!

Additional Tips

• Eat small and frequent meals to stabilize blood sugar levels and reduce symptoms like nausea and dizziness. 
• Drink plenty of water throughout the day to stay hydrated
• Increase the intake of warm drinks like hot water, herbal tea, or soup to cure cramps. 
• Rest properly and watch your favorite show or read books for a peaceful time!

Indian Diet During Periods 

A lot of cravings with numberless mood swings make you irritated, and sometimes you become an angry bird during periods. We know you need taste and nutrients in your diet during periods. Foods to eat during periods can calm your cravings and soothe your period cramps at the same time. Here is the proper Indian diet during periods for one week:

Additional tip: Drink lukewarm water and do some yoga poses, such as Paschimottanasana, Balasana, Buddha Konasana, Viparita Karani, and Chakrabvakasana. These poses can cause abdominal cramps and pain. 

Make your Indian diet during periods tastier and healthier with Satvic Foods’ Cashew Peanut Butter!

How to Reduce Period Cramps 

You know, that annoying pain in your lower abdomen that can range from mild discomfort to "I just want to curl up in bed all day" levels of pain. The good news? There are several effective ways to reduce period cramps at home and through simple lifestyle changes. If you're wondering how to reduce period cramps, here are some proven remedies that actually work:

Heat Is Your Best Friend

Think of this as giving your cramping muscles a warm, comforting hug. Place a heating pad or hot water bottle on your lower abdomen. It helps relax those tense uterine muscles that are causing all that discomfort. You could also treat yourself to a warm bath - it's like a full-body version of the heating pad!

Get Moving (Even When You Don't Feel Like It) 

Exercise might be the last thing on your mind when you're dealing with cramps, but hear me out. A gentle walk or some yoga stretches can work wonders. It's all about those endorphins - your body's natural painkillers.

Self-Care Through Massage

Here's an interesting tip for how to reduce period cramps at home: try massaging your lower abdomen with essential oils like lavender or rose oil. It's like giving yourself a mini spa treatment while targeting those crampy areas. Just make sure to mix the essential oils with a carrier oil first!

Dietary Changes That Make a Difference

Your food choices can impact your cramp intensity. Knowing what to eat during periods becomes more important. Load up on omega-3-rich foods, fruits, and vegetables. Stay hydrated—sometimes, cramps can worsen with dehydration. Home remedies for stomach pain, like chamomile or ginger tea, can be especially soothing during this time.

Can I Wash My Hair During Periods? 

Every time you feel sleepy during these painful periods, I ask my mother, "Can I wash my hair during periods?" And she denies it by saying No! But the belief that washing your hair during periods is harmful is just a myth.

In reality, a warm hair wash can relieve headaches, reduce stress, and keep your scalp clean from excess oil and sweat. It can also help you feel refreshed and confident. So, don't hesitate—washing your hair during your period is safe, healthy, and beneficial for your overall well-being!

Ease Your Period Cramps with Satvic Foods 

What to eat during periods leaves you wandering here and there when period cramps are at their peak. Having a piece of dark chocolate, banana, leafy greens, a warm cup of milk with Satvic Foods Golden Milk Masala, and staying hydrated reduces the pain and keeps you energetic.

Satvic Foods can be your best friend when headaches and low energy irritate you and make you sleep the whole day. Satvic Foods Herbal Immunity Kadha is a blend of saunf, cardamom, basil leaves, mint leaves, and more. It can help with stomach pain and ease cramps.

Moreover, foods to eat during periods are incomplete without taste, so adding a tablespoon of Satvic Foods Golden Milk Masala can make a cup of milk your favorite.

Try Satvic Foods’ Herbal Immunity Kadha today, and do not let periods spoil your mood and drain your energy!

FAQs

What to eat during periods to increase flow?

Foods like unripe papaya, pineapple, turmeric, and jaggery can help increase menstrual flow due to their warming properties and ability to stimulate the uterus.

What to eat during periods to reduce pain?

Anti-inflammatory and nutrient-rich foods, such as magnesium, omega-3, ginger, and fiber-rich foods like leafy green berries, can help ease period pain.

What are the foods to eat during periods?

Water-rich fruits like watermelon and cucumber, leafy greens like spinach, and warm liquids like ginger tea or turmeric milk with Satvic Foods Golden Milk Masala can maintain energy during periods.

Can I eat rice during periods?

Yes, rice is safe to consume during periods. Brown rice is particularly beneficial as it contains vitamin B6, which helps reduce bloating and supports hormonal balance.