Experiencing bloating and mood fluctuations during your menstrual cycle can be quite unpleasant. However, it is important to recognize that your dietary choices can significantly influence these symptoms. When your period begins, adjusting your diet can ensure that your body receives the essential nutrients it requires. Let us explore the most beneficial and least favorable foods to consume during this time.

Bloating, mood swings during periods linked to diet

In a discussion with HT Lifestyle, Dr. Charu Sud, a gynaecologist and obstetrician at Inamdar Multispeciality Hospital, explained, “The symptoms that occur prior to menstruation can be both physical, such as bloating, and emotional, like irritability or sadness, collectively known as premenstrual syndrome. It is important to consider certain dietary restrictions or recommendations during this time.”

Ipsita Chakravarti, Head of Dietetics at CMRI Kolkata, noted: “During menstruation, many women experience significant bloating, mood swings, and discomfort in addition to bleeding. Dietary choices can help alleviate some of these issues. Staying well-hydrated, consuming fiber-rich foods, and incorporating lean proteins can reduce bloating and help maintain energy levels. Foods like dark chocolate, nuts, and yogurt can naturally boost mood and relieve cramps, while ginger and turmeric are effective in managing inflammation and nausea. Therefore, making minor adjustments to your diet can provide substantial relief during your cycle; nourishing your body appropriately can help you navigate your period with greater ease.”

Mahipal Singh, founder and CEO of Revaa, a brand focused on period care and feminine hygiene, stated that many women face bloating and mood swings during their menstrual cycle due to hormonal fluctuations and dietary habits. He emphasized that certain foods can exacerbate bloating, while others can help alleviate discomfort and restore balance.

What foods can cause bloating during periods?

As noted by Kanikka Malhotra, a consultant dietician and clinical nutritionist, hormonal changes that result in bloating and mood fluctuations during menstruation can be alleviated through mindful food selections. She advises against consuming salty snacks, carbonated drinks, processed foods, and excessive sugar, as these can exacerbate bloating and harm gut health. Instead, she recommends incorporating whole grains, lean proteins, and probiotic-rich yogurt to help stabilize digestion and energy levels.

Dr. Charu Sud also emphasized the importance of steering clear of salted food items, such as baked goods and salty snacks. Mahipal Singh further elaborated that foods high in salt and unhealthy fats, including chips, fried items, and other processed snacks, often contribute to water retention. Additionally, sugary foods like cookies and sodas can cause spikes in blood sugar followed by energy crashes. Carbonated beverages can trap gas and worsen bloating, while excessive consumption of dairy products such as milk, cheese, and ice cream may lead to digestive issues for some individuals.

What foods can reduce bloating during periods?

On the other hand, incorporating certain foods into your monthly diet may lead to a more comfortable menstrual experience. Mahipal Singh stated, “Certain foods can help relieve bloating and promote better digestion.” Leafy greens like spinach and kale are rich in iron and can help reduce water retention. Fruits such as bananas, oranges, and watermelon provide potassium and hydration, which can help keep bloating at bay. High-fiber foods, including oats, quinoa, and lentils, support smooth digestion and prevent constipation. Healthy fats from avocados, walnuts, and flaxseeds contribute to hormonal balance, while herbal teas like peppermint, ginger, and chamomile can soothe the digestive system and alleviate bloating.

Kanikka Malhotra emphasized that the body can better manage bloating and combat water retention by incorporating potassium-rich foods such as sweet potatoes, bananas, and leafy greens. She noted, “Opting for hydrating and sodium-flushing options like cucumbers and watermelon, along with anti-inflammatory ingredients like ginger and turmeric, can help alleviate cramps. Additionally, magnesium-rich dark chocolate can enhance mood and reduce fatigue.”

Dr. Charu Sud also recommended that to minimize or prevent water retention, one should consume a variety of potassium-rich fruits and vegetables that may help alleviate bloating during menstruation, including leafy greens, bananas, tomatoes, and sweet potatoes, while ensuring adequate hydration. She also advised the inclusion of natural diuretics like ginger.

How to manage mood swings during periods?

How can one manage mood swings during menstruation? It is important to recognize that each individual’s body is unique, so it is crucial to explore and identify the foods that are most effective for you. Furthermore, maintaining hydration, engaging in regular physical activity, and ensuring sufficient sleep can also contribute to easing menstrual symptoms.

Mahipal Singh stated, “Mood swings are a result of hormonal fluctuations. Practices such as meditation, yoga, and the use of aromatherapy oils (like lavender and chamomile) can help soothe discomfort. Participating in hobbies and spending quality time with loved ones can also support emotional well-being.”

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