Diet For Menstrual Phase

During the menstrual phase, it is important to eat a healthy and balanced diet to support the body’s natural processes and help manage any discomfort or symptoms that may arise. Here are some dietary recommendations for the menstrual phase:

Eat a variety of nutrient-dense foods, such as whole grains, fruits, vegetables, lean protein, and healthy fats. This can help provide the body with the nutrients it needs to support menstrual processes and overall health.

Increase intake of iron-rich foods, such as leafy green vegetables, beans, lentils, and lean red meat. This can help prevent iron deficiency anemia, which can be common during menstruation.

Consume foods rich in omega-3 fatty acids, such as fatty fish (e.g. salmon), chia seeds, flaxseeds, and walnuts. Omega-3s may help reduce inflammation and alleviate menstrual cramps.

Reduce intake of processed and high-fat foods, which can worsen inflammation and exacerbate menstrual symptoms.

Stay hydrated by drinking plenty of water and fluids such as herbal tea, soups, and broths. This can help reduce bloating and prevent constipation.

Consider reducing caffeine and alcohol intake, which can worsen PMS symptoms such as anxiety and irritability.

It is also important to listen to your body and make adjustments to your diet as needed based on your individual symptoms and preferences. Consulting with a healthcare provider or registered dietitian can also be helpful in developing a personalized nutrition plan for the menstrual phase.

Diet For Menstrual Phase (1400-1500 CAL)

this is a basic plan for your knowledge and information

Top Foods For the Menstrual Phase

Sweet Potato
Dark chocolate

Early Morning

1 cinnamon water
4 soaked almonds
2 walnuts


1 besan chilla
cinnamon tea/ green tea/ chamomile tea

Mid Morning

Mixed fruit bowl


Any dal (60 gms raw) plus rice (40 gms raw)


Sweet potato chat
2 pcs dark chocolate


Palak panner (80 gms paneer) plus 1 Oats roti

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