Diet During Menstruation

In Ancient India, menstruations were considered very sacred.
Women rested during these 3 to 5 days; they didn’t cook, they didn’t go out, they just relaxed and rested, as the body during menstruation goes through a lot.

But in modern civilizations, many women believe that menstruation is something dirty. Also, in this fast-paced world, women are not allowed to rest and take care of their diet. Because the body during menstruation is going through a cleansing and detoxifying process, you should take care of what you eat.

According to Ayurveda, during menstruation women should completely avoid:

• Fried food
• Very spicy food
• Oily food
• Fatty food
• Eggs
• Coffee
• Alcohol
• Raw and cold food

Simple food is best during these days, especially if you have stomach cramps, lower back pain, headaches and if you are more emotional. Nausea, vomiting, an upset stomach, gas, and constipation are normal during menstruation and also depends on what your body and mind and gone through during the entire month.

Your diet needs to be very simple during menstruation, with lots of vegetables; avoid eating salads at night, as they could cause gas and increase Vata.

— Gagori Mitra During menstruation, the key is to keep it very simple:-

• Make vegetable soups
• Drink plenty of water
• Drink fresh seasonal fruit juices
• Eat boiled vegetables with couscous or rice
• Make lentil soup
• Cook porridge

15 days before menstruation, soak 8-10 almonds overnight, peel the skin and eat them in the morning, before breakfast; this will relieve the menstrual pain. Avoid exercising or yoga during menstruation. Keep in mind that your body is going through a specific and intense process. Take care of your body and adjust your diet to your body’s cycles. You’ll see the changes for yourself.

Diet Recommendations to Follow during Menstruation

Oftentimes, women only think about avoiding certain foods when they are menstruating. An important, but often overlooked aspect of their nutrition during menstruation is to help support the body’s internal rhythm. Your menstruation phase is a naturally low-energy time within the cycle, and eating foods that align with this rhythm can make a huge difference in how comfortable your body feels, your mood, and how quickly you recover. 

Support Your Blood Sugar When Possible to Decrease Mood Swings 

Estrogen and progesterone plummet during the menstruation time of your cycle, and can make blood sugar more unstable than usual. Instead of sugars that create spikes followed by crashes, think about combining:

• Healthy fats (avocado, tahini, or almond butter); 
• Protein (paneer, tofu, or eggs); 
• Slow carbs (millets, oats, or sweet potato)

Combining these foods benefits blood sugar levels, sustains mood, focus, and decreases irritability.

Cycle-Specific Hydration 

Hydration needs slightly increase during menstruation as your kidneys are holding onto more sodium, which leads to bloating. An easy solution to this is:

• Electrolyte-rich water or a pinch of rock salt + lemon. 
• Foods rich in potassium, such as coconut water, cantaloupe, or a soup like white pumpkin. 
• Mild diuretics, like coriander seed water, are used to simply reduce retention of water. These approaches reduce bloating without dehydrating your body. 

Foods to Help Balance Prostaglandins

Menstrual cramps are caused by prostaglandins—hormone-like substances that stimulate contractions in the uterus. Some foods increase prostaglandins, while others help to regulate them. You can add to use:

• Cold-pressed olive oil
• Sesame seeds (high in gamma-tocopherol)
• Amaranth
• Berries

Naturally helps to support excessive uterine inflammation.

Support Gut Function for Hormonal Clearance

The body, during the menstruation phase, clears not just the uterine lining but also any excess hormones, and a healthy gut helps to speed up this clearance. You can add in:

• Fermented vegetables like kanji, kimchi, and homemade pickled carrots
• Buttermilk with roasted cumin
• Apples are stewed for soluble fiber.

This aids detoxification and can reduce PMS symptoms for the next cycle, too.

Warm Protein-rich Nighttime Meal

While our body is undergoing menstruation, deep sleep is key to hormonal repair as well. A warm light protein source at night to support more serotonin production and deeper sleep, such as:

• Moong dal soup
• Chickpea broth
• Soft tofu with ginger
• Small bowl of quinoa khichdi with ghee

This practice can greatly reduce fatigue the next morning.

Herbal Support Beyond Basic Teas

Most of us are aware of ginger or chamomile tea, but there are other wonderful herbs, less common, that can support you during your menstrual phase:

• Nettle leaf for iron and mineral replenishment
• Lemon balm for emotional tension
• Ash gourd juice (at room temperature) to reduce internal heat
• Moringa tea for energy and micronutrients

These will support your body without overly stimulating digestion. 

Focus on Your Intake of Chromium and B Vitamins. 

Cravings throughout the menstruum most likely indicate a need for chromium or B vitamins. You can adequately attend to these needs naturally by incorporating: 

• Nutritional yeast (which is high in B-complex) 
• Broccoli 
• Barley
• Sunflower seeds
• Beetroot These are stabilizing for appetite and reducing emotional eating. 

Timing is Everything: Eat Earlier in the Day 

Eating heavier meals earlier in the day and lighter meals in the evening allows your body to better manage inflammation as you progress through your menstrual period. Making this change will reduce bloating and improve your overall comfort.

We discuss about menstruation in the 4-weeks Ayurveda Massage Course.