Dr Kate Jameson Youth Lab AUS highlights sugar as a top food that should be avoided during menstruation. Sugar may seem like the ultimate comfort food, especially with these cravings, but it can actually make symptoms worse. This is because sugar leads to rapid blood sugar spikes followed by crashes that can cause fatigue and irritability. In addition, it can increase inflammation, which makes cramps worse.
Other foods you can skip to reduce pain
In addition to sugar, here are other things to avoid if you want to ease discomfort during your period:
Caffeine
Caffeine can increase anxiety and make you feel more irritable. It also constricts blood vessels, which can make cramps worse. Try herbal tea or go decaf instead.
Salty foods
Salt can cause bloating because it causes your body to retain water. Processed snacks and fast food are common culprits. Whole foods are a better choice to keep you balanced.
Dairy
Dairy products contain fatty acids that increase the production of prostaglandins that cause cramps. If you notice more pain from dairy products, plant-based alternatives may help.
Red meat
Like dairy products, red meat also contains prostaglandins, which can trigger inflammation and worsen cramps. Try swapping red meat for lean proteins like chicken or fish.
Alcohol
Alcohol dehydrates the body, which can lead to swelling and intensify headaches. It also disrupts sleep, which is essential for effective management of menstrual symptoms.
Spicy foods
Spices can irritate the stomach, causing bloating and discomfort. Stick to bland foods to keep digestion smooth and pain-free.
Healthier options
During your period, choose foods that provide comfort and nutrients:
Herbal teas such as chamomile or ginger can ease cramps and aid digestion.
Green leafy greens, such as spinach, provide magnesium, which can reduce cramps.
The healthy fats found in avocados, nuts and seeds are anti-inflammatory and help balance hormones.
By avoiding these foods and choosing gentler choices, you will help keep cramps and other symptoms under control. It’s about listening to your body and providing it with the things it needs.
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