The perfect diet to follow during your Period.



Disclaimer: This is not a Sponsored Post. I received a sample of the herbal brews from Period Hub and tried it out. I liked it and so wished to share it with my readers. 


Periods are a pain, isn’t it? Ask any woman and she will add with a grimace how she dreads those five days of the month. The lower backache, stomach cramps, pimples/acne, nausea, headache, indigestion, fatigue, mood swings, irritability, anxiety, depression…all of these spoil our days and leave us with no enthusiasm for either work or social life.

But, I remember what my professor back in college told us during a lecture on Women and Health. She said,

“Be proud of your Period. Love it, for it’s what makes you a WOMAN!”

Frankly, I don’t know if we ought to conider our period our “Identity Card”, but it looks after our health in ways we may never know! All it really needs is some extra care, perfect diet, some exercise, and some TLC during those five days to make it a pleasant experience.

Of course, there will be days when we may not feel like doing a thing except stay in bed all day. But, it’s something I have observed, that when I just stay in bed doing nothing, the body aches and the discomfort increases. And, when I get off the bed and get busy doing things around the house, or work on my blog, I forget about all the aches and pains and feel better, instantly!

And, to these activities, I add the right diet that ensures my digestion stays in a good shape, too! Our digestive system is such, any minor issue with it can ruin our mood and our entire day. During PMS and periods, our digestion goes all awry. Some of us suffer from constipation and some others from diarrhoea, and, what better than food to take care of all these problems?

Read Menstruation and self-care.


Today, as we focus on FOOD, I am sharing what I have learned over the years…the perfect period diet. It’s helped me over the years since I began taking better care of myself. I hope it helps you, too.

The perfect period diet.



it’s really a cliche that having 5 servings of fruits a day keeps our health in good shape. But, really, increasing your fruit intake during PMS and Periods will ensure two things:

  1. You will not suffer from any digestion problems.
  2. The vitamins and minerals present in fruits will help in strengthening the immune system and keep us healthy, especially since we are a lot vulnerable during this time.

Fruits like bananas, watermelons, oranges, lemons, plums make for the perfect fruits to eat during periods. The natural sugars present in these fruits supply the energy we lose during periods. Their vitamin C, magnesium and potassium content drives away nausea and fatigue and brightens up the mood, and their fibre content makes sure our digestive system is in good shape.


Did you know, eating a banana helps keep the depressive feeling at bay? Begin your day with a banana instead of coffee or tea and see the difference.


Spinach is one of the best veggies loaded with iron, and it’s one veggie we ought to add to our plate as much as we can. We lose iron through the blood flow and to replace it we need to include leafy greens to our diet. Add fenugreek, too, along with spinach. Buying locally grown veggies will do a world of good to your health as these will be fresh when you get them home.

Read  An easy raita recipe


Eggs are the best source of proteins and iron that makes up the perfect period diet.  The essential fatty acids present in eggs, apart from proteins, make this one of the healthiest foods to consume every day.

You could add veggies like tomatoes, onions, capsicum or mushrooms, cheese and herbs to make an omelette, or scrambled eggs, too. The possibilities are countless!

Read Pack in those proteins


I have experienced that eating hard-boiled eggs during periods gives me gas, so I opt for an omelette with loads of capsicum, cheese and oregano. I don’t necessarily have it with bread always. Sometimes, I have just an omelette of two eggs and it keeps me full for almost 3 hours.


Increasing water intake during periods helps digest your food well, prevents constipation, gas and bloating and also flushes out the toxins from your system.

If drinking plain water feels boring, you can opt for herbal brews.

Herbal brews from The Period Hub

I tried the Lavender + mint tea (SERENI-TEA) and the hibiscus + mint tea (VITALI-TEA) from The Period Hub. And although I am not a tea lover, I would vouch for these brews because of how they solved the bloating problem I face during PMS.

These also help calm a stressed and anxious mind, give relief from headache and freshen you up instantly, thanks to their vitamin C and antioxidant content.

You could also try coconut water, buttermilk, freshly made lemon or orange juice.

Personally, I prefer cold coffee. I did quit drinking coffee on an everyday basis some months ago, but I turn to it during PMS and periods, once a day, to give me that rush of energy that I crave, especially during the afternoon.

And, to my coffee, I add jaggery instead of sugar. Around two spoons of jaggery sweetens my coffee and doesn’t make me feel guilty, at all!

Tip: In your coffee mug, take the required quantity of jaggery and coffee, add a little bit of milk and mash the jaggery well. Once it dissolves thoroughly, add the rest of the milk, stir and drink.


Yoghurt, with its active bacteria, is your gut’s best friend. And, a healthy gut is always a happy YOU!

Its high protein, calcium and vitamin content makes it a fabulous breakfast food.

Here’s the breakfast I have with yoghurt every day:

Yoghurt – 1 cup

Oats – 5 spoons

Banana – 1, chopped

Apple – 1, finely chopped.

To a cup of yoghurt, add some water to make it slightly thin. Then, add the oats, banana and apple and allow it all to soak in for about 10 minutes. Add some honey, or dates and almonds,  and your breakfast is ready!

Try it.  It takes just 5 minutes of prep time and is the best breakfast recipe for a busy woman.



Flaxseeds have a positive effect on our moods, on our stress hormones.  Consumption of flaxseed powder ( 7 gm/day)  over a period of time regularises your menstrual cycle. Its high protein and Omega 3 fatty acids content work best especially for those on a strictly vegetarian diet.


Dry roast the seeds in a thick bottomed pan on medium heat.

Stir continuously till they start popping.

Switch off the gas and allow to cool.

Once cool, grind to a fine powder and store in an airtight jar.

Consume a spoonful every morning on an empty stomach and drink two glasses of warm water to wash it down. Flax seeds and the powder, too, stick to the gums and inside the mouth. You will need some getting-used-to to get into the habit of having this powder every day, but it will be one of the best things you would be doing for your health.



Chocolates are a girl’s best friend! And, dark chocolates more so, especially during periods. Chocolates increase the feel-good hormones in our body. They relax us and make us happy, and it’s for this reason that we crave chocolates during those five days!

Read For the love of chocolates



No, junk food isn’t what you need to add to your diet during periods, but it’s something we crave!

I crave potato chips and the Indian street food – chaat. But, I stay away from spicy stuff as it doesn’t agree with my digestive system. I do make sure to have an extra helping of fruit, though, as it cleans up my system! So, if you, too, crave for some junk food, some pizza or pasta or burgers, just go ahead, and have it without feeling guilty. It’s all we can do to feel better, isn’t it? But, do add some extra helping of clean food to your palette. Balance is the key!


We are what we eat. So, it makes sense eating healthy to stay healthy, however much uninteresting it might seem sometimes. Prepare a diet plan that suits your tastes, preferences, schedule and your energy levels, and follow it, religiously, to benefit from it. Make the perfect diet work for you.

Have a Happy Period!






The perfect period diet.

Published by shilpagupte

Do you know the secret to living a happy life? Eat. Pray. Love. Or, watch what you eat, wish well for all and fill your heart with love! That's precisely what I try to do through my blogs: 'Metanoia', the wellness blogazine, and 'Fictionista', my blog for fiction and non-fiction. Welcome to my virtual homes!

7 thoughts on “The perfect diet to follow during your Period.

  1. I love chocolates and crave coke during my periods – I always give into these cravings and enjoy my 3 days of self pampering to the hilt. Agree with you that if I take it easy the discomfort increases. I love how disciplined you are in your diet for these days – WOW!!! Hats off and I will look into flax seeds for myself.

    Liked by 1 person

    1. It’s the best thing you can do, Shalz, to give in to your cravings. How else will we keep ourselves happy? 😛
      Thanks for reading, dear! Yes, I do like to stay disciplined as far as my health is concerned. Got it from my mum. 🙂

      Liked by 1 person

  2. Water definitely helps me out and so do leafy greens. I have found eggs and any kind of non veg to be gassy like you mentioned. So I avoid them. Keeping myself busy is what I aim at during those days. Takes away the attention.🙂

    Liked by 1 person

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