Ok, you’ll know what I’m talking about when I say that almost all women experience the same thing every month — that week when your stomach is bloated, you feel like your head might explode, and you don’t know if you want to laugh or cry. It’s an important time to look after yourself…but, when all you can think about is chocolate and hot chips, eating healthy can be a challenge. Knowing what to eat can help you avoid eating badly and feeling the same afterward. The next time you have your period include iron-rich foods, vitamin A-rich root veggies, healthy fats, and water-rich fruits and veggies to help get you through.

Iron-rich foods… When you have your period your body is naturally losing iron. Losing this vital nutrient can cause fatigue, so it’s important to eat lots of iron-rich foods. Try to include red meat, chicken, spinach, red beans and oats in your meal plan.

Vitamin A-rich root vegetables… In the meantime, root veggies like beets, sweet potato and carrots provide vitamin A to help your liver process estrogen. When the lining of your uterine wall starts shedding, your ovaries produce more estrogen and this shift can cause cramps and other symptoms. So, throw in a few root vegetables where you can.

Healthy fats… During your premenstrual week, your hormones can be all over the shop. Luckily, when your period finally begins, your hormone levels drop and you may have a shift in mood. Healthy fats can help to stabilize your mood more. So, try to include salmon, avocado, seeds, and nuts — they are all great. Plus, avocados, seeds, and nuts also have magnesium, which is great for relieving muscle tension and headaches. Win, win!

BLOG Healthy Eating Pic1

Photo by Heather Ford on Unsplash


Water-rich fruits + vegetables… As if headaches and cramps
weren’t enough, the bloated feeling you get when you have your period
can make you want to wear elastic-wasted clothes! And, we all know it’s
only downhill from there. Lol. Drinking lots of water and staying
hydrated is the best way to combat bloating. But, it’s not only drinks
that can help. Many fruits and veggies are also a great source of water.
Actually, around a fifth of your daily fluid intake comes from foods
you eat. Try to include water-rich fruits and veggies like watermelon,
blueberries, oranges, apples, tomatoes, cucumbers and celery in your
meal plan to fight the bloat.

You don’t have to restrict other foods from your diet, but try to eat
more of these foods when you have your period. If you’re craving a
burger, go ahead, enjoy, but perhaps team it with a big salad instead of

Team Wonder