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Foods to eat and avoid during your period, according to experts

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HEALTH AND WELLNESS

Foods to eat and avoid during your period, according to experts

Aug. 18, 2026, 12:43 p.m. ET
What you eat during your period can affect how you feel. From cramps and fatigue to mood swings, see which foods may help ease symptoms and which ones to avoid, according to Cleveland Clinic . Iron helps replace the blood lost during your period and supports healthy red blood cell production. Good sources of iron include chicken, clams, eggs, turkey, shrimp and lean cuts of beef consumed in moderation.

What you eat during your period can affect how you feel. From cramps and fatigue to mood swings, see which foods may help ease symptoms and which ones to avoid, according to Cleveland Clinic.

Iron helps replace the blood lost during your period and supports healthy red blood cell production. Good sources of iron include chicken, clams, eggs, turkey, shrimp and lean cuts of beef consumed in moderation.

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Eat: Iron-rich foods can help replenish blood lost during your period and support healthy red blood cell production. Figs, raisins, broccoli and dark leafy greens are among the best sources of iron.

Eat: Iron-rich foods can help replenish blood lost during your period and support healthy red blood cell production. Figs, raisins, broccoli and dark leafy greens are among the best sources of iron.

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Eat: High-fiber foods such as whole grains, legumes, nuts, fruits and vegetables may help support hormone balance and ease period symptoms. Cruciferous vegetables, carrots and apples are among the fiber-rich options that can be beneficial during your period.

Eat: High-fiber foods such as whole grains, legumes, nuts, fruits and vegetables may help support hormone balance and ease period symptoms. Cruciferous vegetables, carrots and apples are among the fiber-rich options that can be beneficial during your period.

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Eat: Green foods, like avocados, broccoli, Brussels sprouts, leafy greens and limes, are good sources of antioxidants.

Eat: Green foods, like avocados, broccoli, Brussels sprouts, leafy greens and limes, are good sources of antioxidants.

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Eat: Orange fruits and vegetables such as apricots, cantaloupe, grapefruit and sweet potatoes are rich in antioxidants, which may help reduce inflammation and ease common period symptoms like cramping and bloating.

Eat: Orange fruits and vegetables such as apricots, cantaloupe, grapefruit and sweet potatoes are rich in antioxidants, which may help reduce inflammation and ease common period symptoms like cramping and bloating.

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Eat: Dark berries such as blueberries, strawberries, raspberries and cherries are rich in antioxidants, which may help reduce inflammation and ease common period symptoms like cramping and bloating.

Eat: Dark berries such as blueberries, strawberries, raspberries and cherries are rich in antioxidants, which may help reduce inflammation and ease common period symptoms like cramping and bloating.

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Eat: Water-rich foods such as celery, lettuce, tomatoes and watermelon can also help support hydration, which is even more important during your period.

Eat: Water-rich foods such as celery, lettuce, tomatoes and watermelon can also help support hydration, which is even more important during your period.

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Eat: Pistachios and pumpkin seeds are good sources of iron.

Eat: Pistachios and pumpkin seeds are good sources of iron.

Diana Taliun, Getty Images/iStockphoto

Eat: Vegetarian proteins such as beans, peas, lentils and tofu are good sources of iron, which helps replace blood lost during your period and supports healthy red blood cell production.

Eat: Vegetarian proteins such as beans, peas, lentils and tofu are good sources of iron, which helps replace blood lost during your period and supports healthy red blood cell production.

Qwart, Getty Images/iStockphoto

Eat: Fortified bread, pasta and cereal are a good source of dietary iron.

Eat: Fortified bread, pasta and cereal are a good source of dietary iron.

Tamara_kulikova, Getty Images

Avoid: High-sugar foods and drinks can worsen period symptoms by increasing insulin levels and disrupting hormone balance.

Avoid: High-sugar foods and drinks can worsen period symptoms by increasing insulin levels and disrupting hormone balance.

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Avoid: Caffeine and alcohol contribute to dehydration, which can make period symptoms worse.

Avoid: Caffeine and alcohol contribute to dehydration, which can make period symptoms worse.

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Avoid: Salty snacks can cause water retention, leading to more cramping and bloating during your period.

Avoid: Salty snacks can cause water retention, leading to more cramping and bloating during your period.

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Avoid: Refined carbs can increase bloating, constipation, fatigue and headaches during your period.

Avoid: Refined carbs can increase bloating, constipation, fatigue and headaches during your period.

SasaJo, Getty Images/iStockphoto

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Original source: https://www.usatoday.com/life/

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