When your period leaves you feeling bloated, cramp-y, and hangry, eating the right foods can help you get your glow back.  

From doctors to wellness gurus on social media, it can seem like everyone has something to say about our time of the month. There’s a ton of outdated, even comical advice on what you should and shouldn’t do while you’re on your period. For example, “Don’t go camping while on your period or you’ll attract dangerous animals.”

While most of us don’t worry about bears sniffing around, there are in fact some unpleasant side effects including PMS, bloating, mood swings, and body aches that make that time of the month not so fun. But it can be a good time to pay attention to what’s on your plate. We’ve compiled a list of foods that may help your heavy days flow easier.

1. Iron-Rich Leafy Greens 

Iron levels often plummet during menstruation, especially when your flow is on the heavier side. And low iron levels can cause increased body pain and fatigue. Consuming more leafy greens, such as kale and spinach, can help increase iron and reduce the symptoms of PMS. 

KETO RED CHIMICHURRI CHICKEN WITH KALE + SUMMER VEGETABLES

2. Anti-inflammatory Ginger and Turmeric

Inflammation often increases during your period, which can make the discomfort of cramps and bloating even worse. Anti-inflammatory foods like ginger and turmeric have pain-relieving properties that can help you feel better. A simple ginger and turmeric tea can be very soothing, and because hydration is particularly important this time of the month, it’s an excellent way to get the extra nutrients you need. Be sure to add a little black pepper to your drink. It activates the curcumin in the turmeric to help your body absorb it better.

QUINOA TABOULI BOWL WITH ZA’ATAR SPICED CHICKEN AND TURMERIC CAULIFLOWER

3. Feel-good fish rich in Omega-3s 

Salmon, sardines, and other fatty fish are excellent sources of omega-3 fatty acids, powerful anti-inflammatories that can help combat the anxiety and mood swings caused by the rise and fall of estrogen and progesterone, Serotonin levels fluctuate along with estrogen levels and low serotonin = bad mood. While it’s not clear how much you can control hormones with food, you can minimize inflammation, which can make the symptoms much worse. 

ROASTED SALMON WITH QUINOA PILAF AND CITRUS DRESSING

4. Hydrating Fresh Fruits

As mentioned before, hydration is KEY to period health. It helps fight bloating by flushing waste out of your system. Fruits like melons, strawberries, grapes, and oranges are mainly water and offer an easy and delicious way to help increase hydration.

BANANA WALNUT OATMEAL WITH TROPICAL FRUIT SALAD

At Territory, we make it easy to eat delicious, healthy meals every day of the month. Here are three of my favorite meals that may help alleviate some of the discomfort that comes with being on your period.  

Zesty Chicken with Sweet Potato and Kale

Salmon with Asparagus and Caponata

Dried Fruit & Nut Oatmeal with Fresh Fruit Salad